The Multisystem 3 On 1 Off Split Accelerated Results Workout
(Each Body Part TWICE Per Week)
Day 1: Chest, Tri’s, Delts (front) heavy
Day 2: Legs, ABS
Day 3: Back, Biceps Delts (side,rear)
Day 4: REST
Day 5: Chest, Tri’s, Delts (front)
Day 6: Legs, ABS
Day 7: Back, Biceps Delts (side,rear)
Day 8: REST
Days 1-3 Heavy, Days 5-7 Volume
By: Ian Lauer CSCS
Before we get started on the workout, let’s take a moment to discuss why you may want to consider the TWICE PER WEEK PER BODYPART routine. The main reason is speed of results. So long as your body heals quickly enough, you can expedite your results by training each muscle group two times per week. That is what this split is designed to help you do…get results quickly. So how do you go about splitting up the TWICE PER WEEK routine?
First, I should clarify that the 3 on 1 off routine is ROUGHLY twice for each body part per week. A full run of this routine actually takes 8 days. On this program there are no set body part days per day of the week. Instead there are only days in the sense of numbers. IE: days 1,2,3 etc. Days 1-3 are “Heavy” days. Days 5-7 are “Volume” days.
ProNOTE: Observing the REST DAYS as scheduled on day 4 and 8 is of the utmost importance in this workout.
Each body is different in that some seem to respond better to VOLUME of training whereas some respond more quickly to HEAVY training. What we are going to do with you in this particular program is hammer your entire body using BOTH! The following is a program designed to whip your entire body into shape by taxing your muscular system both with sheer work load as well as High Intensity Weights.
This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique with the POWERTEC MULTISYSTEM. You should feel the workouts doing their job by day 8…your second rest day that is. Just a quick side note: If you are a “beginner,” this workout is not for you. You are better off to start with one of the other One Session Per Body Part Per Week Workouts on our site. This program is designed with Intermediate and Advanced Lifters in mind. It is better to start with a program suitable to your CURRENT level to help push you to the point to be able to handle this workload. I have to be honest…I know me and I bet you are similar…I know when I was a beginner I was up for any challenge and this warning would only entice me to give it a try. Let me just say that you have been warned!
It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program. This is no different. And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise. This is a challenging program and all warnings and necessary precautions should be taken. Now that that has been said and all of the legal bases are covered…it’s time to get serious! Read through this workout. Be sure it makes sense to you. You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.
THE 3 ON 1 OFF Split
Day 1 & 5: (Chest, Delts (front), Triceps)
Day 1: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.
Day 5: 5 sets of each exercise for 12-15 reps.
1. Bench Press
2. Incline Bench Press
3. Shoulder Press
4. Pec Flies (Attachment)
5. Plate Front Raises
6. Triceps Pushdown
7. Close Grip Bench Press
Day 2 & 6 (Legs, Abs)
Day 2: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure. For the Abdominals do 2 sets of 10-20 reps.
Day 6: 5 sets of each exercise for 12-15 reps.
For the Abdominals do 2 sets of 15-30 reps.
1. Machine Squat
2. Leg Extension
3. Leg Curl
4. Double Leg Calf Raise
5. Leg Press (Attachment)
6. Stiff Leg Deadlifts
7. Single Leg Calf Raise
- Machine Crunches
- Leg Raises
- Alternating Plank
- Machine Crunches
Day 3 & 7 (Back, Delts (side/rear), Biceps)
Day 3: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.
Day 7: 5 sets of each exercise for 12-15 reps.
1. Bent-Over Row
2. Lat Pulldown (Overhand)
3. Machine Row (Preacher Curl/Row Attachment)
4. Single Arm Plate Side Raises
5. Straight Arm Lat Front Pull Down (short bar attached to lat pulldown apparatus)
7. Rear Delt Pull (Fly Attachment)
8. Preacher Curl (Preacher Curl/Row Attachment)
Day 4 & 8 (REST)
Reminder: Your workout body parts in relation to the day of the week will be constantly changing. The NUMBER OF THE WORKOUT DAY (1-8) is the important thing to keep in mind with this split.
There you go! That is an awesome accelerated results training week on the POWERTEC Multisystem. I recommend you use a training journal and track your weight and reps each workout. This is a way to be sure you are progressing. You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps. When that happens, use the same weight the next time you do the workout. When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout. Practice clean eating and do this work-out and you will get results! Remember to start at a reasonable weight and increase it when the time is right. Now, get on your POWERTEC Multisystem and create the physique you deserve!