Since our first days in the weight room, we’ve no doubt been indoctrinated to train in a method that splits the entire body up into a group of 4 or 5 days. Chest and back are given their own training sessions, as are legs and shoulders. Often, arms will have their own day or they will be split up, biceps falling on back day and triceps being placed with chest. If you look around your gym, there is a good chance you’ll see plenty of people training in exactly this manner. They arrive in the gym, train one body part, and call it a day. It’s a tried and true method for bodybuilding training that has been the norm for a long time.
Then there is another school of thought employed by a very small group in your gym. These lifters know that the 4 or 5 days splits are going to be useful down the road when they have built up a decent level of muscle mass on the body. But they know that in the meantime, they have to build that level of muscle mass up first. They achieve this initial level of muscle mass and strength not through 5-day a week specialized training, but through a 3-day per week method based upon the use of heavy, compound movements that focus more upon major lifts instead of body parts. Here is such a training program for your consideration.