This will allow you to keep GROWING and getting stronger indefinitely! While this is a 3-day program, this doesn't mean you should be completely sedentary the rest of the time. Those of you who read my stuff know I don't always stick to a 7 day workout week, if need be, I go to a 8 or 9 day workout week. Are you frustrated with your current workout? If training 2 hours per day 5 days per week isn't ideal for you, pick a more efficient split. Have you been at the same weight and same strength for months—or even years? Will the kids alternate weeks living with each of their parents, or go back and forth in some other sort of even split? The upper/lower split is a bit better: Training 4 times a week, you hit each muscle 2 times per week. If you don’t know anything about THT training yet, download your copy of the free training guide below and start growing today… Of course, you can do it however you like, taking days off anywhere in the split as needed. 3 – Not Being Active on Off Days. It's usually performed over 4 days - Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. You also leave more days for fat burning cardiovascular exercise. If you want to learn what the best workout split is to build muscle… Then you need to read this article. My point is, you have time, now prioritize. Like the 3-3-4-4 day rotation, this schedule allows the children to spend Sundays and Mondays in one residence, and Tuesdays and Wednesdays at the other. However, using the whole body approach: you receive the benefit of maximum effectiveness with maximum efficiency because while training only 3 times per week, each muscle region is stimulated 3 times during the week. This article will show you what real natural bodybuilders do to gain mass in as little time as possible—all without lifting weights more than 3 days per week. I've trained a client with three kids, an hour commute to work each day, and 5-6 twelve-hour workdays each week – and he still finds a way to train 3-4 times per week. Stay as active as possible and look for ways you can drive up your NEAT (non-exercise activity thermogenesis) throughout the day. Now all you need to do for ongoing gains is cycle this 3-day split workout with the 3-day full body routine found in the free THT book. The central question is always around physical custody of the children. The only days that fluctuate from week to week are Thursdays, Fridays, and Saturdays. Alternatively, should you do a … Will one parent remain the primary caregiver most of the time, with the other parent averaging just a couple of days per week with the kids? A 3 day workout routine is a great option for building lean muscle mass and burning body fat.. By lifting weights only 3 days per week… You give your body the proper rest and recovery that it needs. Should you do the bro split and work out 5 days a week? Should you split up your routine into upper and lower body and work out 4 days a week?