Does anyone actually follow the FAQ's 3-Day Split?

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Gary Peters

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I was considering adding in a third day for strength training and I was curious on if any of you guys still split up your movements like presented in the faq? I've been using 2-day full body splits since I came across Sherdog and to me it seems like just about everyone on here uses 2 or 3 day full body routines. In addition, the routine I am currently following for strength is listed below. Please comment on how you would improve on it or what you would change.

Monday
Back Squat 5x5
Bench Press 4x1-3 (Depends on week.)
Chins 5xF

Friday
Back Squat 4x1-3 (Depends on week.)
Bench Press 5x5
Bent Over Row 5x5 or Deadlift 4x1-3 (Depends on week.)

I was considering moving Deadlifts to Wednesday with Overhead Presses. Or adding a volume workout in on Wednesday to help increase size.
 
Yes, I've used the three day split in the FAQ (well duh, I did write it), In fact you'll find that almost everyone here has used this or a similar split at some point and it's acommon way of setting up a training week. It';s particularly helpful if you're having trouble recovering between workouts due to other training. (i found that this type of training load seemed to work best when I was doing a lot of judo as well as powerlifting, it gave me long enough between posterior chain heavy sessions to recover and broke up my training so I could fit it all in while still being well enough recovered to spend two hours on the mat the next day).
 
I think you can close this one too Smashius. Theres a duplicate.
 
In the FAQ maybe?????

it's at the top of the forum, in the stickies.
 
WTF???? I merge the threads and it just disapears the longer one. I just checked my browser history and I definetly did it right, the dog obviously decided it didn't like merging threads today, oh well.

I blame Lusst.
 
I just typed a long response with a suggested routine also. :icon_sad:
 
It's better that you did it by mistake rather than on purpose. When I saw the other thread gone, all I could think was, "wtf?". I thought someone was sabotaging S&P.
 
I'll try to recreate what I typed. You were asking what other lifts for Pull besides Deadlift, BOR, and Chins. I said it's important to alternate between chins and pullups or do both. Also, you can do Power Cleans/Cleans. You also asked what to do for Push besides Bench and SOHP, but you can't do dips. I'd suggest Push Press and Close Grip Bench. Finally, you asked what to do for Squats besides Front Squats and Back Squats, and I don't think you need another variation. Just Back Squat twice a week.

Here is my suggestion (it may be altered a bit from my other post). This has 4 pull lifts, 4 push lifts, and back squat twice a week with front squat once a week.

Back Squat
Bench Press
BOR
Push Press

Deadlift
SOHP
Front Squat
Chins/Pullups

Back Squat
Close Grip Bench
Power Cleans/Cleans
*Any extra lifts you want to throw in here*
 
Thanks but back to what SC was stating I wanted to try out the PPS routine for recovery purposes. If I wasnt doing anything besides lifting I think Oblivian's routine looks great. Soooo If I were to split them up please help me come up with a good one not including dips. :)

Deadlift 5x1-3
BoR 5x5
Chins/Pull-Ups 5xF

Bench Press 5x5
OHP ?x?
Close-Grip ?x?

Back Squat 5x5
Front Squat ?x?
Uh dare I say additional core/arm work here?
 
Okay, Thinkgreen was having another meltdown, so Snitz posted a video of him squatting 238 lbs, which is actually pretty impressive because it 3x BW.
 
Honra said:
Thanks but back to what SC was stating I wanted to try out the PPS routine for recovery purposes. If I wasnt doing anything besides lifting I think Oblivian's routine looks great. Soooo If I were to split them up please help me come up with a good one not including dips. :)

Deadlift 5x1-3
BoR 5x5
Chins/Pull-Ups 5xF

Bench Press 5x5
OHP ?x?
Close-Grip ?x?

Back Squat 5x5
Front Squat ?x?
Uh dare I say additional core/arm work here?
Click to expand...

Got ya. The idea behind what I try to do is have a horizontal push with a horizontal pull lift and vertical push with vertical pull. Here's a suggestion

Deadlift
Bench Press
BOR

Back Squat
SOHP
Chins/Pullups

Front Squat
Close Grip
*Whatever you want to do here*

This leaves the 3rd day pretty light. It's all assistance work.
 
Oblivian said:
Got ya. The idea behind what I try to do is have a horizontal push with a horizontal pull lift and vertical push with vertical pull. Here's a suggestion

Deadlift
Bench Press
BOR

Back Squat
SOHP
Chins/Pullups

Front Squat
Close Grip
*Whatever you want to do here*

This leaves the 3rd day pretty light. It's all assistance work.
Click to expand...

But thats still making it 3 full body workouts?
 
Honra said:
But thats still making it 3 full body workouts?
Click to expand...

You've lost me. I don't see what you are asking below in bold then.

Honra said:
Thanks but back to what SC was stating I wanted to try out the PPS routine for recovery purposes. If I wasnt doing anything besides lifting I think Oblivian's routine looks great. Soooo If I were to split them up please help me come up with a good one not including dips. :)

Deadlift 5x1-3
BoR 5x5
Chins/Pull-Ups 5xF

Bench Press 5x5
OHP ?x?
Close-Grip ?x?

Back Squat 5x5
Front Squat ?x?
Uh dare I say additional core/arm work here?
Click to expand...
 
FAQ splits are ghey. Do Sheiko #29 or O-lift 5 days a week.
 
SmashiusClay said:
In the FAQ maybe?????

it's at the top of the forum, in the stickies.
Click to expand...


Ok, I saw it. Good program for PLing, but when do you start training for funtional movement in different plain? All I see is saggital plain exercises. How many weeks are your periodizations before you change routines?
 
The_Coach said:
Ok, I saw it. Good program for PLing, but when do you start training for funtional movement in different plain? All I see is saggital plain exercises. How many weeks are your periodizations before you change routines?
Click to expand...

It's just a basic template for the FAQ. The point of an FAQ is to be somewhat concise. Most of the people reading the FAQ are beginners changing their routine from a shitty curl monkey routine.
 
I generally do the 2 day split and love it. If I were to add in a 3rd day, I'd probably make it of cleans and snatches...
 
I was looking for advice on how to split up a 3 day routine of PPS but Oblivion's suggestions are 3 full body days..

so..

Monday
Deadlift 5x1-3
BoR 5x5
Chins or Pullups 5xF

Wednesday
Bench Press 5x5
OHP ?x?
Close Grip Bench ?x?

Friday
Back Squat 5x5
Front Squat ?x?
Core Work ??

Im looking for advice on exercise selection and setxrep ranges. But I do not want to include dips into my routine.
 
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