I was asked in response to the sample 5-day Max-OT routine if I could list a 3 day variation.
The principles remain the same the only difference each workout will be longer because you are forced to work more body parts each workout. For that reason I prefer to train over a 5 day period to keep the workouts shorter but if your schedule doesn’t allow you to workout 5 days you can still achieve results with 3 days a week.
Day 1 – Chest, Shoulders & Triceps
Flat Bench Press….3 sets 4-6 reps
Incline Bench Press….3 sets 4-6 reps
Dumbbell Presses….3 sets 4-6 reps
Side Lateral Raises….2 sets 4-6 reps
Tricep Cable Pushdowns….2 sets 4-6 reps
Dumbbell Overhead Extensions….2 sets 4-6 reps
Day 2 – Back, Biceps & Abs
Deadlifts….3 sets 4-6 reps
Lat Pulldowns….3 sets 4-6 reps
Bicep Barbell Curls….2 sets 4-6 reps
Dumbbell Curls….2 sets 4-6 reps
Ab Rope Crunches….3 sets 8-12 reps
Swiss Ball Crunches….2 sets 8-12 reps
Day 3 – Legs & Calves
Squats….3 sets 4-6 reps
Leg Press….2 sets 4-6 reps
Stiff Leg Deadlifts…2 sets 4-6 reps
Seated Calf Raises…. 2 sets 6-8 reps
Calf Raises On Leg Press….2 sets 6-8 reps
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Hi Jeff,
I've often wondered why we would want to train triceps after chest/shoulder training. I realize that this is a 3-day workout schedule so it's probably hard to avoid it, but with a 5-day schedule it can easily be avoided. I was just asking because I'm always able to lift heavier weight with my triceps if I haven't been working my chest first (when I train biceps and triceps together for example). They just seem to be a little tired after the chest workout. Doesn't that mean less overload?
With kind regards,
Ellert
Good question.
There are a couple ways to look at this – more overload vs. more recovery.
There is always going to be overlap of secondary muscles involved no matter how you break up your training week.
If you group triceps on a different day than chest day you will likely be stronger and able to handle more weight. The only draw back is this is yet another day during the week that triceps are being worked when you consider the amount of work they get on chest and shoulder day.
So in that sense you may be stronger but you have less recovery time.
I think this is examining things too much. I think it makes sense to work triceps on chest day and I also think it can make sense to work them on different days. I've done it both ways.
More important is that you follow the Max-OT principles, train with intensity and follow great nutrition.
I think the pluses and minuses pretty much cancel each other out so choose to group them how you feel most productive.
HI Jeff,
i have been working on a similar type of training split the past few weeks, one day on one day off 3 day a week split. I keep feeling that i overtrained.
Usually after the first session of the week things kinda go well, but when it comes to the second session, i keep finding myself overtraining, and that screw up the gains i have got on back day. i am sure i am not overcomplicating it, as i am doing pretty much the same exercises here that you have listed out with the same amout of rep range. What's your take on this?
Hi Jeff would the 5 day Max OT workouts suit a complete beginner? A lot of beginner programs recommend just 1 – 2 full body workouts a week for a total beginner 'to get used to weight training'. Would working out 5 days a week may be too much Jeff?
Kind Regards, Shanx.
Jeff thanks for this. You know it's funny everytime I find myself wanting to avoid going to the gym, all I have to do is have take a look at your documentary – and voila! instant motivation. It's amazing how that works. I find getting to the gym is 90% of the battle already won.
I also noticed that you say in the documentary that you eat 'one whole food' meal a day. Now does that imply the rest of the day you live off supplements (shakes, and more shakes?)…I want to know if this is actually a healthy practice? Or is it okay and a matter of convenience? I'd have thought it'd be best to at least eat 3 whole food meals a day – after all supplements are just that – they're meant to supplement your regular food, yes?
Look forward to your enlightening answer as always…
Kind Regards, Shanx.
Vincent – Every body part trained one time per week with the Max-OT principles. The rest is all about nutrition to maximize recovery. The Max-OT principles by there very nature guard against over training.
Shanx – I perered most of my meals through supplementation for convenience, quality, nutrient density and ease of measuring. I think it is perfectly healthy as long as you make sure to get fiber through vegetables. That being said a person can have more food meals if they choose as long as the nutrient totals mesh at the end of the day.
Thanks Jeff for the 3 day split workout, just what I as looking for!
hi jeff
about the three days workout i am in the university and i can workout only (sunday,monday,tuesday) so if it's ok what can i do in the rest of the week to maintain the muscle and if it's not what should i do
plz help me
Thanks alot…
I think 3 days of Max-OT training per week can be very effective. One main key is making sure your nutrition is great all week long, including your non training days.
so, to see great results i have to stay on the same training workout schedule or should i change it? because i saw steuart trained different workouts in the decumentary.
and two workouts per muscle for the whole week is it enough?
Thank you.
Actually you want to train each body part only once per week.
You can follow the same arrangement for 8-10 weeks and then you can change after your off week if you want.
Check out this entry where I address variety.
http://jeffwillet.blogspot.com/2010/03/overload-is-more-important-than-variety.html
I want to keep my workouts short and effective, is it okey to skip forearm training like in this 3-day schedule? And also, is it ok to skip traps training if you do deadlifts?
I think my traps get really good workout from 3 sets of deadlifts, plus that i hate shrugs.
Yes, I think it is OK because forearms get a lot of work on many of the exercises and I agree traps get plenty of work doing deadlifts.
hi jeff!
do you recommend including activation exercises?
such as doing heavy rack pulls before deadlifts?
I think as long as you do the Max-OT warm-up protocal you are fine.
I'm currently doing Max OT 5 days and I'm not seeing major gains yet but the muscle is getting harder. What I would like to do is to be able to do cardio to burn a little fat off but don't want to comprise muscle gain. What would you recommend? I'm 5'6 and 158 so not much fat there except midsection. Thanks.
I recommend you continue to execute the Max-OT principles and place high emphasis on your nutrition. Adding Max-OT cardio is a good idea to help with fat loss.
Hi Jeff. I was checking out AST website and it was saying you could have a 4th rotating day with a 3 day routine.
chest/shoulder/tri
back/bi
legs
chest/shoulder/tri
Would this be good for quicker results?
Also if I am happy with my leg development and strength,could you just rotate the upper body days and only do legs once a week and not rotate them or would this be overtraining all together? Thanks for youe help!
I don’t like training body parts twice in the same week. If you train only 3 days a week you should still do things only one time per week.
I would still train legs no matter what because it helps overall development.
Hi Jeff,I recently purchased your lost log ” guide to getting shredded”. Could you explain how you would carb load for a contest. Thank, Joeyrd2
I don’t do any traditional carb load. I did everything exactly as it is listed in the Lost Logs ebook. http://www.jeffwillet.com/newsite/productsservices/lost-logs-the-ultimate-guide-for-getting-totally-shredded/
I workout at home so I don’t have access to machines like the tricep pressdown. Can I do close grip bench instead? Thanks!
Yes!
Jeff:
Will this program work for someone doing a twice weekly Martial Arts practice(45 minutes per session)?
Yes. I think it will help. This approach to weight training will help add strength and muscle and be a complement to you Martial Arts training.
Jeff,
First off, thank you for everything you do.
I am a beginner again. 48 y/o and I haven’t lifted for 20 years.
I play indoor soccer two or three games per week but that’s it.
I think I should have a reintroduction to lifting for a few weeks.
I was considering lower weight/higher rep to develop form or maybe a simple whole body workout for a few weeks?!?
What do you prescribe to get the body acclimated to weight training?
Thank you
-Keith
I would still start with the basic Max-OT principles but take a couple weeks to establish your weights and acclimate back to weight training. So instead of going all out in the 4-6 range I would select weights that allow you to complete 6 reps even 6-8 reps with relative ease. Then over a period of 2-3 weeks you can slowly increase intensity. Take your time to get used to the lifts again. Don’t be in a big hurry to pile on the weights.
Jeff,
Belated Happy New Year and thanks for response.
Will your 3 day MAX OT split work for someone training very intense Martial Arts 2-3 days per week?
My MA sessions also double up as my cardio.
I am just looking for a little added muscle and strength to asset my MA skills.
And, I like to keep things simple and basic so MAX OT seems to fit the bill.
I think 2 or 3 days a week of Max-OT makes sense when you are doinc other demanding exercise like MA so you don’t over train.
Hi Jeff,
I plan to do this routine, perhaps with slight changes,
currently i’m on a full body high intensity 4 exercises per day, 3 times/week.
The problem is that after 3 sets of bench my triceps won’t allow
me to do any serious shoulder or chest work. And for example after 3 sets
of squats i can’t image myself do any more lower body stuff like deadlifts.
Should i lower the intensity? But then will i be able to make any progress?
Thanks a lot for your answer
Max-OT workouts are designed so you can achieve maximum overload and thus create the best stimulus for growth. If you follow the recommended volume and frequency of the workouts you will be fine to execute at a high intensity level.
Hello Jeff! Thank you for your work, the system is unique! Takes 5 days a week, the result is very good! But now I can do only 3 times a week, can I just divided 5 day split on Tue-Thu-Sat-Tue-Thu? Sat again to start a new week?
If you can only workout 3 days per week I would just split the body into 3 workouts rather than splitting it into 5. You still want to train each muscle group directly only 1 time per 7 days. Here’s an example. http://www.jeffwillet.com/newsite/2010/05/sample-3-day-max-ot-arrangement/
HI Jeff,
I purchased your your documentary and am motivated as I start 2016! I’ve changed my routine and gone to the 3-Day Max OT schedule. I’m acclimating to it as it’s different than the Body for Life approach I was using (more intense). My legs are very sore.
Question. I’m 55 and although I’m reasonably active (run/bike), I have had lower back trouble in the past. I’m worried about Deadlifts and Straight Leg Deadlifts. Everything else seems to be ok to perform. Could I substitute Seated Cable Rows for the Deadlifts? And maybe something else for hamstrings? Thanks!
Glad you enjoyed the documentary!
Yes, you can do seated rows in place of deadlifts. You could do leg curls for stiff legs but I would encourage you at some point to experiment with stiff legs. With proper execution it shouldn’t negatively effect your back.
Jeff,
Can’t a 2-3 day old school full body workout be just as effective as MAX OT?
I don’t like the full body workouts because you are hitting everything multiple times per week. I like to hit a body part 1 time only in about 7 days.
Hi Jeff,
I was thinking: can the Max-OT program be performed in an even simpler way focusing almost entirely on variations of the “Big 6” exercises (deadlift, squat, rows, pull-ups, bench press, overhead press)?
I was thinking something in line with the 3-day split listed below:
Day1: Back
Deadlift (3×4-6)
Standing Barbell Rows (3×4-6)
Weighted Pull-Ups / Lat Pull-Downs (3×4-6)
Day2: Chest & Legs
Squat (3×4-6
Leg Press (3×4-6)
Flat Barbell Bench Press (3×4-6)
Incline Barbell Bench Press (3×4-6)
Day3: Shoulders & Abs
Standing Over-Head Barbell Press (3×4-6)
Lateral Shoulder Raises (3×6-8)
Cable Crunches (3×6-8)
Weighted Leg Raises (3×6-8)
What are the pros/cons of taking this approach to Max-OT?
Thanks!
BR Spike
Looks like a decent 3 day arrangement. I think 9 total sets is on the high end for back. I’d trim that a bit maybe 7 total. I typically don’t like to group any other major body parts with legs as I find it difficult to do anything after a leg workout. In a 3 day I would probably do chest and shoulders together and have legs/calves alone.
I would also sub stiff leg deadlifts for leg press and do stiffs and squats for my 2 exercises. 5 sets of squats and 2-3 or stiffs.
Hi Jeff,
Thanks a lot!
I will change my routine as listed below:
Day1: Back
Deadlift (3×4-6)
Standing Barbell Rows (2×4-6)
Weighted Pull-Ups / Lat Pull-Downs (2×4-6)
Day2: Legs & Abs
Squat (5×4-6)
Stiff Leg Deadlift (2×4-6)
Cable Crunches (3×6-8)
Weighted Leg Raises (3×6-8)
Day3: Chest & Shoulders
Flat Barbell Bench Press (3×4-6)
Incline Barbell Bench Press (3×4-6)
Standing Over-Head Barbell Press (3×4-6)
Lateral Shoulder Raises (3×6-8)
I might include leg press as a third leg excercise and do 3 sets of squats, 2 sets of leg press and 2 sets of stiffs.
Just a quick follow-up question: What is your opinion on arm/calf muscle development in a workout routine like this, where there are no isolation excercises for calves/biceps/triceps etc.?
Thanks!
BR Spike
I’d add 3 sets of barbell curls to back day and 3 sets of lying tricep extentions or cable pushdowns to chest/shoulder day. I also think I would remove side lateral raises and add an extra set of over head press. I think 4 overhead pressing for shoulders is sufficient.
Hi Jeff,
Thanks a lot for your input, it has been extremely helpful! I ended up doing a 4 day routine to make the workouts shorter.
I am also a big fan of your diet guidelines and I am currenlty adapting my own nutritional plan accordingly.
FYI: This is the workout:
Day1: Back
1) Deadlift
2) Barbell Rows
3) Lat Pull-Down
5) 15min cardio
Day2: Chest & Abs
1) Flat Barbell Bench Press (3×4-6)
2) Incline Barbell Bench Press (3×4-6)
3) Cable Crunches (3×8-10)
4) Weighted Leg Raises (3×8-10)
5) 15min cardio
Day3: Legs
1) Squat (3×4-6)
2) Leg Press (2×4-6)
3) Stiff Leg Deadlift (2×4-6)
5) 15min cardio
Day4: Shoulder & Arms
1) Standing Overhead Press (4×4-6)
2) Standing Barbell Curls (3×4-6)
3) Triceps Push-Down (3×4-6)
5) 15min cardio
Thanks again!
BR Spike
Hi Jeff,
I am doing the max-ot routine for probably more then 6 years now. Last year I did small changes like going for 6-8(mostly 8) reps on shoulders fly’s as they just don’t react to the 4-6 rep range.
I always get REALLY sore on Chest,legs and little bit on the rest. Few times happened that I had to do my exercise on the rest days for my missed days and I did my chest on Friday then again on Wednesday and my chest where not sore (only little but).
So I was wondering if should I do like 4 days working out, 1 day rest and repeat…basically it will be like training your muscle every 5 days instead of 7 days.
What do you think about that?
I am not sure if I want to let go my 5 days/2 days off but I think my muscles are sore because there are to much time gape between working the same muscles. I am always hitting every set with my max trying to kill it every day in the gym…so I am no slacker when it comes to my working out discipline.
Soreness does not indicate the success or lack of success of a workout. I would not shorten the fest days between muscle specific workouts and I would not judge the overload success of those workouts based on soreness.
I believe it is most effective to hit each muscle directly with the Max-OT principles 1 time per week only so that puts about 7 days in between those muscle specific workouts.
Hi jeff , this work out doesn’t include the important exercise that u mintion is in ” exercise must have ” video such military press and barbell row and …
IS that ok or not
if not can u suggest what is the grate workout ?
It is still an effective Max-OT workout. This is just one example and still based on all the Max-OT principles.