Can you please critique my 3-day split?

[TryingToGetInShape]

My goal is fat loss and I have decided to start earlier this year rather then later. I will be following Adam’s Diet as far as eating goes. I will be working out with weights on Monday, Wednesday, and Friday. I will be doing Abs and Interval Training on a treadmill for 20-30 minutes on Tuesday, Thursday, and Saturday. Sundays will be my days off from my diet and workout.

My workout plan is as follows:

Monday-Horizontal Push and Pull
Tuesday-Abs and Interval Training
Wednesday-Quad and Hip Dominant
Thursday- Abs and Interval Training
Friday-Vertical Push and Pull
Saturday- Abs and Interval Training

EXERCISE GROUPINGS
1. Horizontal Pushes: Upper-body exercises in which you move the weight away from your torso horizontally. (Imagine your torso is upright.) Exercises: Any bench press or chest fly; dips

2. Horizontal Pulls: Upper-body exercises that require you to move the weight toward your torso horizontally
Exercises: Any bent-over or seated row; dumbbell or machine reverse flys

3. Vertical Pushes: Upper-body exercises in which you move the weight vertically in relation to your torso
Exercises: Any type of shoulder press; lateral or front raise; upright row

4. Vertical Pulls: Upper-body exercises that require you to move the weight in a downward direction in relation to your upright torso
Exercises: Any pullup, pulldown, or pullover

5. Quad-dominants: Exercises in which your quadriceps are the primary mover
Exercises: Any squat, lunge, or leg extension

6. Hip-dominants: Exercises in which your hamstrings and glutes are the primary movers
Exercises: Any type of deadlift or leg curl

Does this look like a solid workout plan? I wanted a plan where I can workout with weights 3 days a week and also do interval training on the other 3 days. By the way I don’t like a full body workout which is why I am not doing 3 day a week full body workouts.

[Waittz]

why dont you like full body?

[Waittz]

It looks fine one paper except you spend 2 days working half of your body, and only 1 day working the bottom half. Why not split up hip and quad dom. workouts or youll find yourself squatting and deadlifting onthe same day everyweek. I do a similar split with the movement patterns, only mine is 4 days with 2 devoted to legs.

[TryingToGetInShape]

It gets boring real quickly doing the same type of exercises on Monday, Wednesday, and Friday. I like a lot of variety. With the plan I just laid out I will be doing different movements each day instead of training the entire body not to mention I have been doing full body workouts for years now and I'm looking for a change.

[TryingToGetInShape]

Originally Posted by TheSteve

It looks fine one paper except you spend 2 days working half of your body, and only 1 day working the bottom half. Why not split up hip and quad dom. workouts or youll find yourself squatting and deadlifting onthe same day everyweek. I do a similar split with the movement patterns, only mine is 4 days with 2 devoted to legs.

If I split it up into 4 days then it won’t allow me to do intervals in between my days off from weight training which is why I wanted to workout on Monday, Wednesday, and Friday and do my intervals in between. If I did decide to split up the bottom half I would still be doing the same as if I was doing it all on in one day rather then two days.

If it was split it would look like this.

Tuesday-Quad Dominant

• Squats 4 sets 6-12 reps
• Lunges 4 sets 6-12 reps
• Leg Extensions 4 sets 6-12 reps

Thursday-Hip Dominant

• Romanian Dead Lifts 4 sets 6-12 reps
• Swiss Ball Leg Curls 4 sets 6-12 reps
• Lying Leg Curls 4 sets 6-12 reps

With my plan I will be doing Both quad and hip dominant exercises all on Wednesday so I will still be getting 24 sets in for my lower body.

[UConnJulie]

Doing full body though doesn't mean that you have to do the same exercises MWF ... take your push, pull, quad, hip, etc and select one exercise from each category to do each day ... but different ones ... and I think you should add in more lowerbody exercises ... those are bigger muscles that will burn more calories (and therefore more fat)
Hmm ... that didn't come our right ...

For example:

You have Horizontal push + pull as a category ...
So ...
Monday - Bench Press
Seated Cable Row

Wednesday - Pushups
Barbell bentover row

Friday - Incline DB Chest Press
Inverted Row

etc ... adding in more exercises as dictated by the categories.

Then that would be your program for each M, W, F ... or you could do two different plans (A) and (B) and alternate so Monday would be A, Wednesday B, Friday A, the following Monday B ... etc.

Again, I would probably alternate horizontal push+pull with vertical ... and add in more compound leg stuff ... squats, lunges, deadlifts, step-ups (all different varieties of each). This will give you more bang for your fat-burning buck.