Is this a good fb 3x a week split ?(high iq people please help optimize this if needed)

[drio]

Full-Body Split (M/W/F)

1. Compound Exercises (Largest Muscle Groups First)

• Bench Press – 2 sets, 5-6 reps

• Lat Pull-Down – 2 sets, 5-6 reps

• Machine Chest Press – 2 sets, 5-6 reps

2. Accessory Compound Movements (Secondary Muscle Groups)

• Leg Extensions – 2 sets, 6-8 reps

• Standing Calf Raises – 2 sets, 8-12 reps

3. Isolation Movements (Smaller Muscle Groups)

• Lateral Raises – 2 sets, 8-12 reps

•

• Triceps Rope Pushdown – 2 sets, 6-8 reps

• Hammer Curl or Barbell Curl – 2 sets, 6-8 reps


4. Forearms

• Single Cable Forearm Curl (per arm) – 2 sets, 8-12 reps

• Dumbbell Wrist Curls – 2 sets, 8-12 reps

• Neck Curls (Weighted or Bodyweight) – 2 sets, 12-15 reps

 

[Abdullahm06]

change machine chest press to incline dumbell press and are you not gonna train hamstrings?

 

[IOS]

### Key Points
- The Full-Body Split (M/W/F) workout plan is a comprehensive routine performed three times a week, targeting all major muscle groups.
- It starts with compound exercises for chest and back (e.g., Bench Press, 2 sets of 5-6 reps), then moves to legs and calves (e.g., Leg Extensions, 2 sets of 6-12 reps), followed by isolation movements for shoulders, triceps, and biceps (e.g., Lateral Raises, 2 sets of 8-12 reps), and ends with forearms and neck (e.g., Neck Curls, 2 sets of 12-15 reps).
- Research suggests this frequency and volume align with fitness guidelines for strength and hypertrophy, though individual needs may vary.

### Workout Structure
The plan is structured to prioritize larger muscle groups first, starting with compound lifts like Bench Press and Lat Pull-Down, which are effective for building strength. It then includes accessory movements for legs and calves, followed by isolation exercises for smaller muscles, ensuring a balanced approach. The inclusion of neck curls is less common but supported by fitness advice for strength and injury prevention.

### Frequency and Intensity
With workouts on Monday, Wednesday, and Friday, the plan fits standard recommendations for full-body training, which often suggests 2-3 sessions per week. The rep ranges (5-6 for strength, 8-15 for hypertrophy) seem likely to support both muscle growth and strength gains, though effectiveness depends on individual goals and recovery.

### Unexpected Detail
The plan includes neck training, which is often overlooked in typical workouts but can enhance posture and reduce injury risk, as noted in fitness resources.

---

### Survey Note: Detailed Analysis of the Full-Body Split Workout Plan

This analysis provides a thorough examination of the Full-Body Split (M/W/F) workout plan, detailing its structure, alignment with fitness guidelines, and considerations for implementation. The plan, performed three times a week, is designed to target all major muscle groups, with a focus on compound, accessory, isolation, and specialized movements. Below, we break down the plan, compare it to standard fitness recommendations, and highlight key elements, including the inclusion of neck training, which is less commonly emphasized.

#### Plan Overview and Structure
The workout is divided into four main sections, each targeting specific muscle groups with defined sets and repetitions:

- **Compound Exercises (Largest Muscle Groups First):**
This section focuses on chest and back, starting with Bench Press (2 sets, 5-6 reps), Lat Pull-Down (2 sets, 5-6 reps), and Machine Chest Press (2 sets, 5-6 reps). These exercises are compound movements, engaging multiple muscle groups, and the lower rep range (5-6) suggests a focus on strength development.

- **Accessory Compound Movements (Secondary Muscle Groups):**
Here, the plan targets legs and calves with Leg Extensions (2 sets, 6-8 reps) and Standing Calf Raises (2 sets, 8-12 reps). These movements support hypertrophy, with rep ranges in the moderate to higher end, suitable for muscle growth.

- **Isolation Movements (Smaller Muscle Groups):**
This section includes Lateral Raises (2 sets, 8-12 reps), Triceps Rope Pushdown (2 sets, 6-8 reps), and Hammer Curl or Barbell Curl (2 sets, 6-8 reps). These isolation exercises target shoulders, triceps, and biceps, respectively, with rep ranges aimed at hypertrophy and muscle definition.

- **Forearms and Neck:**
The plan concludes with forearm and neck training, including Single Cable Forearm Curl (per arm, 2 sets, 8-12 reps), Dumbbell Wrist Curls (2 sets, 8-12 reps), and Neck Curls (weighted or bodyweight, 2 sets, 12-15 reps). This section is notable for its inclusion of neck training, which is less common in standard routines but supported by fitness advice for strength and injury prevention.

#### Alignment with Fitness Guidelines
To assess the plan, we compared it to standard recommendations from trusted fitness sources. Research indicates that full-body workouts should target major muscle groups 2-3 times weekly for optimal muscle-building results ([Fit Father Project - Full Body Workout Example](https://www.fitfatherproject.com/full-body-workout-for-men/)). The user's plan, with three sessions per week, fits this frequency, providing adequate stimulus for growth and recovery.

The rep ranges also align with guidelines:
- For strength, 5-6 reps are recommended, as seen in the compound lifts (e.g., Bench Press), which matches advice from [Muscle & Fitness - Sets and Reps Guide](https://www.muscleandfitness.com/workouts/workout-tips/neck-training-101/) for heavy lifting.
- For hypertrophy, 8-15 reps are suggested, which covers the accessory and isolation movements (e.g., Lateral Raises, 8-12 reps), consistent with [Men's Health - Workout Routines](https://www.menshealth.com/fitness/a25666996/full-body-workout-new-year/).

The volume (2-3 sets per exercise) is also within recommended ranges, with fitness resources suggesting 2-4 sets for balanced training ([Muscle & Fitness - Sets and Reps Guide](https://www.muscleandfitness.com/workouts/workout-tips/neck-training-101/)). However, individual recovery and goals may require adjustments, as higher frequencies or volumes could lead to overtraining without proper rest.

#### Exercise Selection and Muscle Group Coverage
The plan covers all major muscle groups, starting with compounds for chest and back, then legs and calves, followed by isolation for shoulders, arms, and ending with forearms and neck. This progression aligns with fitness advice to prioritize larger muscles first for efficiency and energy allocation.

Notably, the inclusion of neck curls (2 sets, 12-15 reps) is less common but supported by fitness resources. [Muscle & Fitness - Neck Training Recommendations](https://www.muscleandfitness.com/workouts/workout-tips/neck-training-101/) recommends 2-3 sets of 10-20 reps for neck flexion, which includes neck curls, suggesting the user's plan is appropriate for strength and injury prevention. Neck training can enhance posture and reduce injury risk, particularly for athletes or those with desk jobs, making it a valuable addition.

#### Comparison to Example Plans
To contextualize, we reviewed an example full-body workout from [Fit Father Project - Full Body Workout Example](https://www.fitfatherproject.com/full-body-workout-for-men/), which includes exercises like Dumbbell Jump Squats (3 sets, 6-8 reps), Incline Dumbbell Bench Press (3 sets, 8-12 reps), and Dumbbell Curls (3 sets, 8-12 reps), performed three times a week in supersets. The user's plan is similar in frequency and rep ranges but includes more specific exercises like Machine Chest Press and neck curls, which are not always present in standard plans. This suggests the plan is comprehensive and tailored, potentially offering additional benefits for neck strength.

#### Tables for Clarity
Below is a detailed breakdown of the plan for easy reference:

| **Section** | **Exercise** | **Sets** | **Reps** | **Muscle Group** |
|----------------------------------|-------------------------------|----------|------------|------------------------|
| Compound Exercises | Bench Press | 2 | 5-6 | Chest, Triceps, Shoulders |
| | Lat Pull-Down | 2 | 5-6 | Back, Biceps |
| | Machine Chest Press | 2 | 5-6 | Chest, Triceps |
| Accessory Compound Movements | Leg Extensions | 2 | 6-8 | Quads |
| | Standing Calf Raises | 2 | 8-12 | Calves |
| Isolation Movements | Lateral Raises | 2 | 8-12 | Shoulders |
| | Triceps Rope Pushdown | 2 | 6-8 | Triceps |
| | Hammer Curl or Barbell Curl | 2 | 6-8 | Biceps |
| Forearms and Neck | Single Cable Forearm Curl | 2 | 8-12 | Forearms |
| | Dumbbell Wrist Curls | 2 | 8-12 | Forearms |
| | Neck Curls | 2 | 12-15 | Neck |

This table highlights the structured approach, ensuring all muscle groups are addressed with appropriate volume and intensity.

#### Considerations and Limitations
While the plan aligns with guidelines, individual factors such as fitness level, recovery capacity, and goals (e.g., strength vs. endurance) may influence effectiveness. For beginners, the volume (2 sets) might be sufficient, but advanced lifters may need more sets or progressive overload. Additionally, neck curls require proper technique to avoid strain, with fitness resources suggesting alternatives like neck rotation for safety ([Iron Neck - Neck Curl Safety](https://www.iron-neck.com/blogs/news/neck-curl-exercise-complete-guide-to-neck-curl-ups)).

The plan's three-day frequency is suitable, but rest days (e.g., Tuesday, Thursday, Saturday, Sunday) are crucial for recovery, as noted in fitness advice ([Fit Father Project - Full Body Workout Example](https://www.fitfatherproject.com/full-body-workout-for-men/)). Without adequate rest, overtraining could occur, particularly with the intensity of compound lifts.

#### Conclusion
The Full-Body Split (M/W/F) workout plan is a well-rounded routine, performed three times a week, with a logical progression from compounds to isolation, covering all major muscle groups. It aligns with fitness guidelines for frequency, sets, and reps, and includes the unexpected but beneficial addition of neck training. However, individual adjustments may be needed based on fitness level and recovery, and proper technique, especially for neck curls, is essential for safety and effectiveness.

### Key Citations
- [Fit Father Project Full Body Workout for Men](https://www.fitfatherproject.com/full-body-workout-for-men/)
- [Muscle & Fitness Neck Training Recommendations](https://www.muscleandfitness.com/workouts/workout-tips/neck-training-101/)
- [Iron Neck Neck Curl Exercise Safety Guide](https://www.iron-neck.com/blogs/news/neck-curl-exercise-complete-guide-to-neck-curl-ups)

 

[Abdullahm06]

and you should probably add another back exercise like seated cable rows

 

[Abdullahm06]

youd probably be better off just doing what im planning on doing (push/pull and do 3 sets of leg extensions on push day and 3 sets of lying leg curls on pull day)

 

[Abdullahm06]

you only add one more day of working out but youll be in there for way less long

 

[Arwin12]

youd probably be better off just doing what im planning on doing (push/pull and do 3 sets of leg extensions on push day and 3 sets of lying leg curls on pull day)

just hit legs with arms

 

[Abdullahm06]

just hit legs with arms

ppl doesnt have a dedicated arm day

 

[Arwin12]

ppl doesnt have a dedicated arm day

leg curls and extensinos r enough so you telling me im wasting a who day just for two exercises?

 

[Abdullahm06]

leg curls and extensinos r enough so you telling me im wasting a who day just for two exercises?

obviously doing more exercises would likely grow muscle faster but legs arent very important so i think ill just do one exercise for quad and hams twice a week and that should be enough to not have pencil legs) and my calves are already pretty well developed from all the uphill walking i do everyday

 

[Arwin12]

obviously doing more exercises would likely grow muscle faster but legs arent very important so i think ill just do one exercise for quad and hams twice a week and that should be enough to not have pencil legs) and my calves are already pretty well developed from all the uphill walking i do everyday

3 years gymcell and all i can say is training shoulders and lats 3 times a week is law

 

[7arely.eroz]

Full-Body Split (M/W/F)

1. Compound Exercises (Largest Muscle Groups First)

• Bench Press – 2 sets, 5-6 reps

• Lat Pull-Down – 2 sets, 5-6 reps

• Machine Chest Press – 2 sets, 5-6 reps

2. Accessory Compound Movements (Secondary Muscle Groups)

• Leg Extensions – 2 sets, 6-8 reps

• Standing Calf Raises – 2 sets, 8-12 reps

3. Isolation Movements (Smaller Muscle Groups)

• Lateral Raises – 2 sets, 8-12 reps

•

• Triceps Rope Pushdown – 2 sets, 6-8 reps

• Hammer Curl or Barbell Curl – 2 sets, 6-8 reps


4. Forearms

• Single Cable Forearm Curl (per arm) – 2 sets, 8-12 reps

• Dumbbell Wrist Curls – 2 sets, 8-12 reps

• Neck Curls (Weighted or Bodyweight) – 2 sets, 12-15 reps

You're an fucking idiot you absolutely cannot recover from 2 sets of above 6 reps on every fuckin exercise unless your on roids. FB is meant only to be 1 set for each exercise.

 

[drio]

change machine chest press to incline dumbell press and are you not gonna train hamstrings?

Why would Incline dumbell be better,
I had just forgotten to add hamstrings to the split mb

 

[Abdullahm06]

Why would Incline dumbell be better,
I had just forgotten to add hamstrings to the split mb

makes more sense than doing two flat bench presses

 

[drio]

You're an fucking idiot you absolutely cannot recover from 2 sets of above 6 reps on every fuckin exercise unless your on roids. FB is meant only to be 1 set for each exercise.

Understood, is the rep range good or should it be changed?

 

[drio]

makes more sense than doing two flat bench presses

Well it's an incline machine chest press

 

[Abdullahm06]

Well it's an incline machine chest press

oh thats fine then

 

[drio]

You're an fucking idiot you absolutely cannot recover from 2 sets of above 6 reps on every fuckin exercise unless your on roids. FB is meant only to be 1 set for each exercise.

Should I just change all the sets to 1 set then?

 

[7arely.eroz]

Should I just change all the sets to 1 set then?

Yes

 

[7arely.eroz]

Should I just change all the sets to 1 set then?

Leave the forearms as it is don't train them too often just 2-3x

 

[7arely.eroz]

Full-Body Split (M/W/F)

1. Compound Exercises (Largest Muscle Groups First)

• Bench Press – 2 sets, 5-6 reps

• Lat Pull-Down – 2 sets, 5-6 reps

• Machine Chest Press – 2 sets, 5-6 reps

2. Accessory Compound Movements (Secondary Muscle Groups)

• Leg Extensions – 2 sets, 6-8 reps

• Standing Calf Raises – 2 sets, 8-12 reps

3. Isolation Movements (Smaller Muscle Groups)

• Lateral Raises – 2 sets, 8-12 reps

•

• Triceps Rope Pushdown – 2 sets, 6-8 reps

• Hammer Curl or Barbell Curl – 2 sets, 6-8 reps


4. Forearms

• Single Cable Forearm Curl (per arm) – 2 sets, 8-12 reps

• Dumbbell Wrist Curls – 2 sets, 8-12 reps

• Neck Curls (Weighted or Bodyweight) – 2 sets, 12-15 reps

Ngl the exercise selection is shit tbh

 

[7arely.eroz]

Understood, is the rep range good or should it be changed?

Under 8 is good tho but only the first 4 or 5 are the most stimulating so why do more it just causes more fatigue after 5 or 6,tbh depends on u dont go above 8

 

[skullmog]

Full-Body Split (M/W/F)

1. Compound Exercises (Largest Muscle Groups First)

• Bench Press – 2 sets, 5-6 reps

• Lat Pull-Down – 2 sets, 5-6 reps

• Machine Chest Press – 2 sets, 5-6 reps

2. Accessory Compound Movements (Secondary Muscle Groups)

• Leg Extensions – 2 sets, 6-8 reps

• Standing Calf Raises – 2 sets, 8-12 reps

3. Isolation Movements (Smaller Muscle Groups)

• Lateral Raises – 2 sets, 8-12 reps

•

• Triceps Rope Pushdown – 2 sets, 6-8 reps

• Hammer Curl or Barbell Curl – 2 sets, 6-8 reps


4. Forearms

• Single Cable Forearm Curl (per arm) – 2 sets, 8-12 reps

• Dumbbell Wrist Curls – 2 sets, 8-12 reps

• Neck Curls (Weighted or Bodyweight) – 2 sets, 12-15 reps

its fine, though i would do 1 set on fb
and replace one of the chest pressing movements with a shoulder press