GGP 3DaySplitBonus PDF

Greek God
Muscle Building Program
Bonus Routine:
3-Day Workout Split
by
Greg OGallagher
Greek God Muscle Building Program | Greg OGallagher Page | 1

The Three-Day Split Workout Routine
After doing the two-day split workout routine for 6 months, I
recommend graduating to a three day split. This will allow you to
make better strength gains on your standing press since youll be
hitting it fresh.
As well, the three-day split will also allow you to hit your legs with a
little more volume and include a slightly greater exercise selection
since youll be having your exercises spread out over three
workouts instead of two.
The downside is that you will be hitting your main lifts with less
frequency. So instead of hitting your core lifts every 4 to 5 days,
youll be hitting them once every 7 days.
As a result, your core lifts wont be increasing quite as fast. With that
said, both routines lead to great results so I recommend keeping
them both in your arsenal.
Start with the two-day split workout routines for six months to
bring your core lifts up as fast as possible and then you can
progress to a three-day split.
For the three day split I recommend:
Monday: Shoulders, Back and Triceps

Wednesday: Legs and Abs
Friday: Chest and Biceps
This training set up works quite well for adding proportionate

muscle and making solid strength gains.

Three Day Split A
Monday Shoulders, Back & Triceps
1. Weighted Chin ups: 3 sets 6, 8, 10 (RPT)

2. Standing Press: 3 sets 6, 8, 10 (RPT)
3. Cable Rows: 3 sets 6-8, 8-10, 10-12 (RPT)
4. Skull Crushers: 3 sets 6-8, 8-10, 10-12 (RPT)
5. Lateral Raises: Rest Pause
Wednesday Legs & Abs
1. Hang Cleans or Sumo Deadlifts: 2 sets 3, 5 (RPT)

2. Bulgarian Split Squats: 2 sets 6-8, 8-10 (RPT)
3. Calf Raises: 3 sets 8-10, 10-12, 12-15 (RPT)
4. Hanging Leg Raises: 3 sets x 10-15 reps
5. Abs Wheel Roll outs: 3 sets x 10-15 reps
Friday Chest & Biceps
1. Incline Barbell Bench Press: 3 sets 6, 8, 10 (RPT)

2. Flat Barbell Bench Press: 3 sets 6, 8, 10 (RPT)
3. Barbell Curls: 3 sets 4-6, 6-8, 8-10 (RPT)
4. Cable Rope Curls: Rest Pause
5. Bent Over Flyes: Rest Pause

Three Day Split B
Monday Shoulders, Back & Triceps
1. Weighted Pull ups: 3 sets 6, 8, 10 (RPT)

2. Seated DB Shoulder Press: 3 sets 4-6, 6-8, 8-10 (RPT)
3. Bent Over Dumbbell Rows: 3 sets 4-6, 6-8, 8-10 (RPT)
4. Triceps Rope Push Downs: 3 sets 6-8, 8-10, 10-12 (RPT)
5. Cable Lateral Raises: Rest Pause
Wednesday Legs & Abs
1. Pistol Squats: 3 sets 5, 5 5

2. Romanian Deadlifts: 3 sets 6, 8, 10 (RPT)
3. Calf Raises: 3 sets 8-10, 10-12, 12-15 (RPT)
4. Hanging Dip Bar Leg Raises: 3 sets x 10-15 reps
5. Renegade Rows: 3 sets x 6-8 per side
Friday Chest & Biceps
1. Flat Barbell Bench Press: 3 sets 6, 8, 10 (RPT)

2. Incline DB Bench Press: 3 sets 4-6, 6-8, 8-10 (RPT)
3. Incline DB Curls: 3 sets 4-6, 6-8, 8-10 (RPT)
4. Reverse Grip EZ Curls: Rest Pause
5. Bent Over Flyes: Rest Pause

Rest Pause
Youll notice that well be using a new technique on the three-day
split called Rest Pause Training.
It works similarly to standard pyramid training in that it creates a

lot of fatigue and helps add quick muscle size.
One of the primary reasons why lifting heavy and taking long rest
periods is the most effective way to build muscle is because it
results in a high level of muscle fiber recruitment.
So if youre lifting at your absolute 5-8-rep max, youre likely using a

near maximum amount of your muscle fibers.
When youre training with lighter weights and taking short rest
periods, you only come close to full muscle fiber recruitment on
those last really tough reps.
Therefore you have to do several sets with a light weight to trigger

muscle gains.
For example, if you did 5 sets of 10 reps with 60 seconds rest then
youve done 50 reps total, but probably only 15 of those reps really
counted.
Fortunately for us, theres a loophole to get full muscle fiber

recruitment with lighter weight pump training.
The answer, my friend, is rest pause training.

Enter Rest Pause Training
The premise of rest pause training is simple... You want to pick a
weight you can do for 12-15 reps before hitting muscle failure.
This is your activation set. During the last few really tough reps of
the movement, youll start to use maximum muscle fiber
recruitment.
Its only when youre using the maximum number of muscle fibers,
that youre able to trigger the most amount of muscle growth.
After you finish your activation set, youll maintain this state for up
to 20 seconds or so.
This means that if you take a short 15-20 second break then pump
out a few more reps, youll still be using maximum muscle fiber
recruitment.
If you do 4 of these mini sets, youll be getting the same benefit as if

you did 5 full sets, but with much less work and in much less time.
This rest pause training works hand in hand with reverse pyramid
training to build maximum muscle growth.
You can feel free to substitute standard pyramid training with rest
pause training. Both techniques work quite well, I like to keep both
in my arsenal.
So what does this look like in terms of your workout?
Lets break it down:

Putting it into action
1. Activation Set: 12-15 reps
2. Rest 15-20 seconds and perform 3-5 reps
Rest Pause Progression

You want to build up to doing 15 reps on your first set and 4
additional sets for 5 reps with 20 seconds or less rest between sets.
Once you have accomplished that you should increase the weight
and start back down at 12 reps + 4 sets of 3-4 reps.
Due to the nature of this technique, dont worry too much about
increasing the weight all the time.
Only increase the weight when youre able to own that rest pause
set with mini sets of 5 reps.

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What is the recommended progression from a two-day split to a three-day split?

What is the recommended progression from a two-day split to a three-day split?

What are the main exercises and muscle groups targeted on each day of the three-day split?

What are the main exercises and muscle groups targeted on each day of the three-day split?

Greek God

Muscle Building Program

Greek God Muscle Building Program | Greg OGallagher Page | 1

For the three day split I recommend:

Monday: Shoulders, Back and Triceps

This training set up works quite well for adding proportionate

Greek God Muscle Building Program | Greg OGallagher Page | 2

1. Weighted Chin ups: 3 sets 6, 8, 10 (RPT)

Wednesday Legs & Abs

1. Hang Cleans or Sumo Deadlifts: 2 sets 3, 5 (RPT)

Friday Chest & Biceps

1. Incline Barbell Bench Press: 3 sets 6, 8, 10 (RPT)

Greek God Muscle Building Program | Greg OGallagher Page | 3

1. Weighted Pull ups: 3 sets 6, 8, 10 (RPT)

Wednesday Legs & Abs

1. Pistol Squats: 3 sets 5, 5 5

Friday Chest & Biceps

1. Flat Barbell Bench Press: 3 sets 6, 8, 10 (RPT)

Greek God Muscle Building Program | Greg OGallagher Page | 4

It works similarly to standard pyramid training in that it creates a

So if youre lifting at your absolute 5-8-rep max, youre likely using a

Therefore you have to do several sets with a light weight to trigger

Fortunately for us, theres a loophole to get full muscle fiber

The answer, my friend, is rest pause training.

Greek God Muscle Building Program | Greg OGallagher Page | 5

If you do 4 of these mini sets, youll be getting the same benefit as if

So what does this look like in terms of your workout?

Lets break it down:

Greek God Muscle Building Program | Greg OGallagher Page | 6

Rest Pause Progression

Greek God Muscle Building Program | Greg OGallagher Page | 7

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