This is a specialization program for experienced lifters. If you can perform 200 pounds for 3 sets of 5 reps, then add weight the next time you perform the bench press. When you are able to reach the stated reps for a given exercise, add a small amount of weight.
![3 splitt program 3 splitt program](http://www.timinvermont.com/fitness/split3.gif)
You will be using the same weight for each set of a given exercise. Here is your training split:Ī note about progression and set performance It is essential you eat, sleep and hydrate.Ī sample meal plan is detailed at the end of this workout plan. You will be lifting twice a day, burning through energy and in need of recovery. Some of you might panic looking at those numbers, but remember the task at hand. If you are a skinny guy, or find it hard to gain weight, then I recommend at least 4,000 calories per day. When it comes to food, anything less than 3500 calories per day on a program like this might be a wash. I recommend at least 8 hours of sleep per night, and when possible an hour nap during the day. It is essential that when running a program such as this you get excessive amounts of sleep and quality food. This is a specialization program, and should not be run any longer than this. You will be lifting twice a day, 5 times per week for 3 months. This double split training routine is intense. could I handle a double split? If I were to devise a double split approach, what would it look like? Sure don't see double splits used any more. The other day I was in the gym discussing old school training.
![3 splitt program 3 splitt program](http://2.bp.blogspot.com/-kOOiVPtCbT4/UupWf9LHEbI/AAAAAAAAAeA/kfhSJCqzlAM/w1200-h630-p-nu/89301222.png)
I don't know about you, but when people tell me I can't do something, I want to find a way.