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Introduction

I made this 3 on 1 off hypertrophy based split for a bulking cycle I did at the end of 2015. I posted it on Reddit at the time and people seemed to respond quite well, I had a ton of PM’s from people saying they were using the routine and that it was working well for them.

It seems to have got buried within posts since then so I thought I would repost it on here for some visibility. I’ll give you a quick overview on the idea behind the split and try to explain why I do what I do and if you guys have any further questions just leave a comment and I’ll reply ASAP.

So it is a 3 on, 1 off routine which has an A/B rotation so to get through the entire split it would take 8 days with 2 rest days in there too before you repeated the same session twice.

If you’re wondering why I’m doing triceps with back and biceps with chest, just be aware I used the traditional Chest/Tricep and Back/Bicep method for ages but I always found that my Biceps/Triceps were fatigued once they have been hit indirectly and I could never go 100% on my working sets. Splitting it this way lets me put 100% effort in to the working sets on my arms, I got the idea from a Lee Priest video and it worked really well for me.

A few people questioned me when I posted this saying it seems like it is a little low volume, shouldn’t you do more sets etc. My answer is no, I think it is enough volume. If you utilize every set properly and you are using a weight where you are genuinely struggling by rep 6-8 then you will agree by the end of one session it is enough volume. Plus the routine only lists WORKING sets, if you want to do a couple of light warm up sets in the 15-20 rep range, be my guest.

Abs are not listed on here but I like to hit them twice a week and do 4 sets of 6-8 weighted decline sit ups (which I will progressively overload with) and 4 sets of strict hanging leg raises until failure.

The idea behind this split is to focus on PROGRESSIVE OVERLOAD, so you should be doing this while in a calorie surplus and working on adding weight and/or reps to your compound lifts session by session. So make sure you use a Notepad of some kind (I use the one on my iPhone) to track your progress.

Word of warning – this split might not be everybody’s cup of tea but it worked well for me and like I said, I had tons of messages from people saying they were running the split and making good progress/really enjoying it. Any questions feel free to leave a comment. If anybody used this routine when I posted it on Reddit and has progress pictures or reviews then please get in touch.

CHEST AND BICEPS (A)

  • Flat barbell bench press 4 x 6-8
  • Weighted dips 3 x 8-10
  • Incline DB fly 3 x 8-10
  • DB pull over 3 x 8-10
  • Standing barbell curl 4 x 6-8
  • Preacher curl 4 x 8-10

BACK AND TRICEPS (A)

  • Weighted pull ups 4 x 8-10
  • Bent over barbell row 3 x 6-8
  • Rack pulls 3 x 6-8
  • Hyper extensions 4 x 10
  • Seated DB Tricep extension 4 x 6-8
  • Tricep push down 4 x 8-10

SHOULDERS AND LEGS (A)

  • Seated barbell press 4 x 6-8
  • Lateral DB raise 3 x 8-10
  • Face pulls 3 x 10
  • Barbell shrug 4 x 8-10
  • Barbell squat 4 x 6-8
  • Single hamstring curls 4 x 8-10
  • Standing calf raise 4 x 10

CHEST AND BICEPS (B)

  • Incline DB press 4 x 6-8
  • Weighted dips 3 x 8-10
  • Flat DB fly 3 x 8-10
  • DB pull over 3 x 8-10
  • DB hammer curl 4 x 6-8
  • Concentration curl 4 x 8-10

BACK AND TRICEPS (B)

  • Underhand grip pull down 4 x 8-10
  • Seated cable row 3 x 6-8
  • One arm DB row 3 x 6-8
  • Hyper extensions 4 x 10
  • CGBP 4 x 6-8
  • Skull crusher 4 x 8-10

SHOULDERS AND LEGS (B)

  • Seated DB press 4 x 6-8
  • Inverted row 4 x 10
  • Lateral cable raise 4 x 10
  • DB shrug 4 x 8-10
  • SLDL 4 x 6-8
  • Machine hack squat 4 x 8-10
  • Seated calf raise 4 x 10

I also recommend throwing in some direct neck training when possible. This can be done from home. My guide to neck training can be found here.

Reviews

“This routine is pretty solid, I’ve run it, or close variations of it, for much of the year since it was posted. I focus my training primarily on strength, with each day heavily focused on increasing the big 3, but whenever I am between programs, I always go back to this one. I enjoy the chest/bi, back/Tri, Shoulders/legs format so much, that I’ve actually written up a power lifting program based on the same idea, which has been working wonders for my lifts.” n-Suns

“Been running this for about 6 months now. Switching to doing each muscle group twice a week has done wonders for my progress.” tg04275

“Ran a slightly modified version of your routine for several months and loved it.” AssBlaster_69

“I ran this routine for most of my cut and I get tons of compliments on my arms so I’m really happy with the routine.” KnoBreaks

“My triceps have been blowing up since I started running this split a few months ago. You get to hit them a little every day because of having chest, tris, and shoulders on separate days.” carnivalll

“I’ve been doing this for about 4 months now and really enjoy it! Been getting some great pumps from it and numbers are going up each day.” Flying_Raptor_Jesus

“Dude thank you for that split. I saw it the other day and your post was the final push to get me to move from power lifting training to bodybuilding. Been doing a modified version (but splits and schedule the same) about a week and it’s so fun. Experiencing a new level of motivation that I don’t recall having in a long time. It’s my rest day, everything is sore, and it’s glorious.” StuntmanSpartaFan

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