Recommended split for working out 3x/wk

[comradesnarky183]

I have a decent home gym comprised of 5-50 lb dumbbells, full power rack with lat pull down, including barbell and approx 300lbs of weight plates. Also have a functional trainer, echo bike and leg extension.

I can only commit 3x/wk due to personal reasons. What is the training split I should do that would be most beneficial in muscle gain/hypertrophy?From what I've read, the three options would be: 1.) Chest/Triceps, Back/Biceps, Shoulder/Legs 2.) Upper Body and Lower Body Split...alternating which one you would do twice a week (A/B/A, B/A/B) 3.) Full body workout three times a week

What would you all recommend?

P.s. i have been working out for 1.5 years. 99% of my training split is back/bic, chest/tri, shoulder/legs. I have seen some improvement but I am curious to see if I can be better by doing something else.

 

[antponetteoaks]

@comradesnarky183 I really like the 5/3/1 1000% Awesome (from 5/3/1 forever) layout as a 3 day split.

General gist is:

Monday - intensity bench, volume squat

Wednesday - volume press, volume deadlift

Friday - intensity squat, volume bench

And then whatever accessories you plug in.

 

[comradesnarky183]

@antponetteoaks Can u elaborate more on intensity bench and intensity squat?! Does this mean just failure?

 

[servantthomas]

@comradesnarky183 Intensity, generally speaking, means higher weight. So like 3x2 at 85% 1rm vs 5x10 at 60% 1rm.

 

[antponetteoaks]

@comradesnarky183 Intensity is the 5/3/1 progression bit, which is run as 5s pro. So a bit heavier than volume day, for less total reps/sets.