The Extreme Triple Split Workout – Accelerated results require accelerated demands!
Triple split training will induce some serious size, but I must warn you, this is only for the serious 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 to incorporate proper restoration, nutrition, and sleep. The triple split method involves three workouts on 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 around 60 total reps per body part per training session for a total of about 200 total reps for that body part per day.
In this routine, you will 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: Workout 1: 10 sets x 6 reps at 5-0-1-0 tempo, 90 second rest interval Workout 2: 8 sets x 8 reps at 4-rep pace. 0-1-0, 75 second rest interval Workout 3: 6 sets x 10 reps at 3-0-1-0 pace, 60 second rest interval Okay, enough talk, let’s get to the routine.
Day 1 (Workout 1) – Back and Chest
A1) Pull-ups with medium grip
A2) Low Incline Barbell Press 10 sets x 6 reps at 5-0-1-0 pace, 90 second rest interval
Day 1 (Workout 2) – Back and Chest
A1) Bent-over row with EZ bar (in supination)
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) – Quadriceps 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) – Quadriceps and Hams
A1) Back squat (heels elevated)
A2) Romanian Stiff Legged Deadlift 8 sets x 8 reps at 4-0-1-0 pace, 75 second rest interval
Day 2 (Workout 3) – Quadriceps 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) Standing Reverse Grip Pressdowns
A2) Seated dumbbell curl 6 sets x 10 reps at 3-0-1-0 pace, 60 second rest interval
Day 5 (Workout 1) – Abs and Calves
A1) Sicilian Crunch
A2) Standing Calf Raises 10 sets x 6 reps at 5-0-1-0 pace, 90 second rest interval
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 Raises 6 sets x 10 reps at 3-0-1-0 pace, 60 second rest interval
Day 6 – free
Repetition Note: Tempo refers to the speed of movement and is represented by a 4-digit number: eccentric contraction (negative) – isometric contraction (pause between negative and positive) – concentric contraction (positive) – isometric (pause between positive and negative) contraction. For example, a tempo of 5-0-1-0 means lowering the weight for a count of 5, with no pause at the bottom, raising the weight for a count of 1, and no pause before starting the next rep.
Try to take two naps between workouts, meaning 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 is particularly helpful during workouts. 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 15-20 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.
- Eat plenty of BCAA’s both before and during your workouts (at least 20 grams per workout).
- Also plan restorative (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 routine.
- Perform the first workout 6 times and then switch to another routine.
If double split training can nearly 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 the muscles with more glycogen than normal, which causes hypertrophy, or gains in size, but here’s the key: you have to allow the muscle mass to happen! supercompensation! And how do you achieve that? It’s called restoration. If you can’t carve out a good month to dedicate yourself 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 off from school, and needs to get bigger. If you want to gain mass fast, then this routine will give you… but you’ll have to pay the piper! Expect to be extremely sore and tired all the time. It’s a hell of a month, but if you follow the program exactly as directed, you’ll be rewarded for your efforts. Good luck!