Triple split training will induce some I laughed size, but I must warn you, this is for the I laughed streak! You need at least 2 years of training experience (the more the better), plenty of free time, and the discipline to not only get through your training sessions, but also incorporate proper restoration, nutrition, and sleep. The triple split method involves three workouts each training day. For best results, you should choose two opposing body parts or movement patterns and sequence them in A1-A2 agonist-antagonist fashion. That means once you finish the first set of the first exercise, you move on to the first set of the second exercise and then go back and forth between the two exercises until all sets are complete. Aim for about 60 total reps per body part per training session for a total of about 200 reps for that body part per day.
In this routine, you’ll notice that the first workout has a slower eccentric component but you rest more between sets; while the later sessions have slightly faster eccentric tempos with lower rest intervals.
The parameters look like this: 1st workout: 10 sets x 6 reps at 5-0-1-0 pace, rest interval 90 seconds 2nd workout: 8 sets x 8 reps at 4- 0-1-0, 75-second rest interval 3rd workout: 6 sets x 10 reps at 3-0-1-0 pace, 60-second rest interval Okay, enough talking, let’s get down to the routine.
Day 1 (Workout 1) – Back and Chest
A1) Medium grip pull-ups
A2) Low Incline Bar Press 10 sets x 6 reps at 5-0-1-0 pace, 90-second rest interval
Day 1 (Workout 2) – Back and Chest
A1) EZ Bar Bent Over Row (Supinated)
A2) Lying Dumbbell Press (Neutral) 8 sets x 8 reps at 4-0-1-0 pace, 75-second rest interval
Day 1 (Workout 3) – Back and Chest
A1) Seated Cable Row (Neutral)
A2) High Incline Cable Flyes (Pronation) 6 sets x 10 reps at 3-0-1-0 pace, 60 second rest interval
Day 2 (Workout 1) – Quads and Hams
A1) Front squat
A2) Lying leg curl (neutral feet) 10 sets x 6 reps at 5-0-1-0 pace, 90-second rest interval
Day 2 (Workout 2) – Quads and Hams
A1) Back Squat (Heels Elevated)
A2) Romanian semi-rigid legged deadlift 8 sets x 8 reps at a pace of 4-0-1-0, rest interval 75 seconds
Day 2 (Workout 3) – Quads and Hams
A1) Seated leg extension
A2) Russian Good Morning 6 sets x 10 reps at 3-0-1-0 tempo, 60 second rest interval
Day 3 – free
Day 4 (Workout 1) – Triceps and Biceps
A1) Close Grip Bench Press
A2) Scott EZ-Bar Reverse Curls 10 sets x 6 reps at 5-0-1-0 pace, 90-second rest interval
Day 4 (Workout 2) – Triceps and Biceps
A1) Parallel bar dips
A2) Incline Hammer Curl 8 sets x 8 reps at 4-0-1-0 tempo, 75-second rest interval
Day 4 (Workout 3) – Triceps and Biceps
A1) Reverse Grip Standing Pressdowns
A2) Seated Dumbbell Curl 6 sets x 10 reps at a pace of 3-0-1-0, rest interval 60 seconds
Day 5 (Workout 1) – Abs and calves
A1) Sicilian Crunch
A2) Standing calf raises 10 sets x 6 reps at a pace of 5-0-1-0, rest interval 90 seconds
Day 5 (Workout 2) – Abs and calves
A1) High Pulley Twist Crunch
A2) Donkey Calf Raise 8 sets x 8 reps at 4-0-1-0 tempo, 75-second rest interval
Day 5 (Workout 3) – Abs and calves
A1) Supine cable pulls
A2) Seated Calf Raise 6 sets x 10 reps at 3-0-1-0 pace, 60-second rest interval
Day 6 – free
Replay Note: Tempo refers to the speed of movement and is represented by a 4-digit number: Eccentric (negative) contraction – Isometric contraction (pause between negative and positive) – Concentric (positive) contraction – Isometric (pause between positive and negative) contraction. For example, a tempo of 5-0-1-0 means lower the weight to a count of 5, no pause at the bottom, raise the weight to a count of 1, no pause before starting the next rep.
Try to take two naps between workouts, that is, one nap between workouts 1 and 2 and the second nap between workouts 2 and 3. A trick I learned from Olympic strength coach Charles Poliquin that comes in particularly handy during triple split routines is to use whey isolate with grape juice, maltodextrin and corn flakes or rice chex in a blender immediately after training. He will be asleep (actually, you can think of it as a mild coma) within 15 to 20 minutes. Wake up; eat a solid meal; and train an hour later. It’s that easy! To achieve success in this program, you must follow the instructions below:
- Eat a minimum of 7 meals a day every 2.5 hours.
- You should consume 2 grams of protein per pound of body weight and up to 15 grams of fish oil every day.
- Consume 3 post-workout shakes on training days but none on non-training days; in other words, it is better to eat your food than to drink it.
- Get plenty of BCAA’s both before and during your workouts (at least 20 grams per workout).
- Also plan restoration (i.e. massage, stretching, electronic muscle stimulation, contrast showers, salt baths, etc.)
- Ideally, the first workout should be done within 3 hours of waking up and the second and third workouts should be done within 4-6 hours of the previous training session.
- Don’t do the 2nd and 3rd workout every 3rd cycle, so you’ll only train once a day on the 3rd and 6th cycle of the workout.
- Do the first workout 6 times and then switch to another routine.
If double split training can almost double the muscle glycogen content of a body part, can you imagine what triple split training can do? After just a few workouts, glycogen stores are so depleted that the body overcompensates by loading muscles with more glycogen than normal, leading to hypertrophy or size gain, but here’s the key: You must allow muscle growth to occur! supercompensation! And how do you achieve that? It’s called restoration. If you can’t set aside a good month to dedicate to this routine, don’t bother.
Trying to fit these workouts into a busy lifestyle will quickly lead to overtraining. It’s an ideal program for someone in their late teens or early twenties who still lives at home with mom and dad, has the summer out of school, and needs to bulk up. If you want to gain mass fast, then this routine will do the trick… but you’ll have to pay the piper! Expect to be extremely sore and tired all the time. It’s a month of hell, but if you follow the program exactly as directed, you will be rewarded for your efforts. Good luck!