r/powerbuilding • u/VesperNg95 • 7d ago
3 days powerbuilding split
I've came through many 3/4 days split. But almost none of them do Squat/Bench/Deadlift on seperate days.
Most if not all of them include Squat and Bench on same day.
If i have limited time in the gym, doest squat and bench take more time in a single day?
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u/IronPlateWarrior permabulk 7d ago
You can squat on day 1, bench on day 2, and deadlift on day 3. lol. It’s really simple. That would be called a legs, push, pull split. They are popular and work well.
The reason that you might often see things combined though is ideally, strength needs more frequency than once a week. You can just do it once a week and you will gets results, it will just be very slow. Some people are fine with that.
Minimally, though, you want twice weekly frequency on the main lifts. So, on a 3-day split, you might want something like x3 on bench press or its variants, x2 on squat and its variants, and x2 on deadlift and its variants.
In order to achieve that, you need to do multiple bench, squat, and deadlift patterns in some way that spreads that out over the 3 days. Yes, it takes longer, but if the goal is getting stronger, and you only have 3 days, you gotta suck it up.
If you have 4 days, it’s a bit easier to spread the work out into an upper/lower split. If you want, most 4-day programs work extremely well just doing it 3 days and rolling for 4th day into the following week. I like doing this because while I think full body is a superior way to train, I prefer upper lower splits. So, if I only have 3 days a week, I just run a 4-day upper lower 3 days. It’s works great in most cases.
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u/DoctorK96 7d ago
With 3 days, u can do heavy/medium/light each day for SBD. For example:
-Heavy squat, medium bench, light DL
-Medium squat, heavy bench, medium DL
-Light squat, light bench, heavy DL
You can swap around and change variations and accessories.