Mastering the 3-Day Split Workout Plan by Ross Dickerson

3-Day Split Workout Plan by Ross Dickerson

Ross Dickerson’s 3-day split workout plan is a highly efficient training method designed to maximize strength, muscle growth, and recovery. By strategically grouping muscle groups and incorporating rest days, this plan allows you to train hard without overtraining. It’s perfect for busy individuals and fitness enthusiasts aiming for top-tier results.

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Weekly Breakdown

• Day 1: Push Day (Chest, Shoulders, Triceps)

• Day 2: Rest

• Day 3: Pull Day (Back, Biceps)

• Day 4: Rest

• Day 5: Leg Day (Hamstrings, Glutes, Quads, Calves)

• Day 6: Rest

• Day 7: Rest

This schedule ensures each muscle group gets enough stimulus and recovery time, key to long-term progress.

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Day 1: Push Day (Chest, Shoulders, Triceps)

Shoulders

1. Military Press: 4 sets of 6-8 reps

   • Focus on explosive power and strict form to build shoulder strength.

2. Lateral Raises: 4 sets of 8 reps

   • Isolate the lateral delts for broader shoulders.

3. Plate Raises: 3 sets of 12 reps

   • Engage the front delts with controlled movements.

4. Shrugs: 5 sets of 10 reps

   • Target the traps for a thick, muscular upper back.

Chest

1. Incline Dumbbell Press: 4 sets of 8-10 reps

   • Build upper chest strength and size.

2. Machine Press: 3 sets of 10-12 reps

   • Focus on controlled, steady repetitions for overall chest development.

3. Dumbbell Flys: 4 sets of 8 reps

   • Stretch and squeeze the pecs for maximum contraction.

Chest/Triceps

1. Dips: 3 sets of 10-12 reps

   • Work the lower chest and triceps simultaneously.

Triceps

1. Overhead Extensions: 4 sets of 8 reps

   • Focus on the long head of the triceps.

2. Tricep Kickbacks: 3 sets of 10-12 reps (each arm)

   • Ensure strict form to isolate the triceps.

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Day 3: Pull Day (Back, Biceps)

Back

1. Bodyweight Pull-Ups: 4 sets of 6-8 reps

   • Build width and strength in the lats.

2. Bent Over Rows: 4 sets of 6-8 reps

   • Engage the entire back with proper form.

3. Close Grip Pull-Downs: 3 sets of 12 reps

   • Target the lower lats with a controlled motion.

4. Straight Arm Pull-Downs: 3 sets of 12 reps

   • Isolate the lats and improve overall back detail.

Biceps

1. EZ Bar Curls: 4 sets of 8 reps

   • Build overall biceps size and strength.

2. Cable Curls (Across Body): 3 sets of 12 reps (each arm)

   • Focus on the peak contraction for defined biceps.

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Day 5: Leg Day (Hamstrings, Glutes, Quads, Calves)

1. Squats: 4 sets of 8 reps

   • The king of lower body exercises for overall strength.

2. Machine Press (Single Leg): 3 sets of 10 reps per leg

   • Balance strength and symmetry between both legs.

3. Leg Extensions: 4 sets of 8-10 reps

   • Isolate the quads for a burn and pump.

4. Machine Curls: 3 sets of 12 reps

   • Target the hamstrings with full range of motion.

5. Machine Calf Raises: 5 sets of 10 reps

   • Build strong and defined calves.

6. Walking Lunges with Dumbbells: 3 sets of 12 steps

   • Work the quads, glutes, and hamstrings in one powerful movement.

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Nutrition Plan

To support muscle growth and recovery, combine this workout plan with a structured diet:

Macronutrient Breakdown

• Protein: 1.6-2.2g per kg of body weight

• Carbohydrates: 4-6g per kg of body weight (higher on workout days)

• Fats: 0.8-1g per kg of body weight

Sample Meal Plan

Meal 1 (Breakfast):

• 4 eggs (whole)

• 2 slices of whole-grain toast

• 1 avocado

• Black coffee or green tea

Meal 2 (Snack):

• 1 scoop of whey protein

• 1 banana

• 10 almonds

Meal 3 (Lunch):

• Grilled chicken breast

• 1 cup of brown rice

• Steamed broccoli

• Olive oil drizzle

Meal 4 (Pre-Workout):

• 1 cup of oatmeal

• 1 scoop of protein powder

• 1 tablespoon of peanut butter

Meal 5 (Post-Workout):

• Protein shake with water

• 1 sweet potato

Meal 6 (Dinner):

• Grilled salmon

• 1 cup of quinoa

• Mixed greens with vinaigrette

Meal 7 (Before Bed):

• Cottage cheese

• 1 handful of walnuts

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Key Tips for Success

1. Progressive Overload: Gradually increase the weights or reps to continue building muscle.

2. Consistency: Stick to the plan and rest schedule to avoid overtraining.

3. Hydration: Drink plenty of water throughout the day to stay hydrated.

4. Supplements: Consider whey protein, creatine, and multivitamins to fill nutritional gaps.

5. Sleep: Aim for 7-9 hours of quality sleep each night for optimal recovery.

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Final Thoughts

Ross Dickerson’s 3-day split workout is a perfect balance of intensity and recovery, making it ideal for lifters at any stage of their fitness journey. By combining this plan with a proper nutrition strategy, you can achieve incredible results. For more fitness insights, visit HealthBestFit.

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