Old school bodybuilding has long been admired for its simplicity, effectiveness, and adherence to the basic, proven training methodologies that shaped physiques during the golden era. Before the advanced machines and overly complex training programs that clutter today's fitness world, bodybuilders relied on consistent, straightforward routines that emphasized heavy compound movements, strength progression, sufficient rest, and quality muscular contractions. The legends of bodybuilding's golden age - pioneering figures like Arnold Schwarzenegger, Franco Columbu, Serge Nubret, Frank Zane, and others - used splits that maximized muscle growth and recovery through strategic grouping of muscle groups. One of the most popular splits from the classic eras of bodybuilding is the three-day bodybuilding split: Chest and Back, Shoulders and Arms, Legs.
Why the Three-Day Split?
One of the main benefits of opting for this three-day split is that it allows bodybuilders to give a greater concentrated effort towards fewer muscle groups per training session. Dividing workouts into distinct training days has numerous advantages, such as:
1. Enhanced recovery : Providing adequate recovery between sessions ensures muscle repair and growth.
2. Increased intensity : Focusing entirely on a few muscle groups per session allows lifters to prioritize heavier weights, stronger contractions, and highly productive sessions.
3. Reduces fatigue and mental burnout : Training this way allows bodybuilders to concentrate mentally and physically, maximizing their results over time.
4. Efficient time management : Shorter sessions that don't involve every muscle group mean each training session can more efficiently utilize energy and intensity.
Day 1: Chest and Back
Chest and back pairing was particularly favored by iconic figures like Arnold Schwarzenegger, because they found an inherent synergy between these opposing muscle groups. Training them together promotes better upper-body balance and excellent muscular symmetry.
Chest training:
Chest training typically begins with compound movements. Compound exercises allow the use of heavier weights, recruiting multiple muscle groups for growth and strength enhancement. Ideally, you would start with bench pressing exercises, move to incline bench workouts, and finally engage some isolation exercises to fully target specific regions of your chest.
Chest Routine Example:
- Bench Press : 4 sets, 6-8 repetitions
A staple of bodybuilding, the conventional barbell bench press activates substantial muscle fibers in the pecs, shoulders, and triceps, and remains fundamental to strength and mass gains.
- Incline Dumbbell Press : 4 sets, 8-10 repetitions
Targeting the upper chest fibers, incline presses with dumbbells allow a wider range of motion and deeper muscular contraction.
- Flat dumbbell flyes : 3 sets, 10-12 repetitions
Flyes target the inner chest muscles, enabling increased definition and aesthetic development. Maintaining excellent form will help to isolate the chest effectively.
- Dips (weighted, if possible): 3-4 sets, 8-12 repetitions
Arnold and many golden era legends believed strongly in the importance and effectiveness of dips to build a robust lower chest and strong triceps.
Back training:
The back is composed of numerous complex muscle groups. Effective old-school training is rooted in heavy compound lifts, coupled with isolated movements for width and detail.
Back Routine Example:
- Wide-grip Pull-ups : 4 sets, failure (6-10 reps)
Old-school bodybuilders often began their back workouts by performing the basic bodyweight pull-up or weighted pull-ups, emphasizing back-width development.
- Barbell Rows (Bent-over) : 4 sets, 6-8 repetitions
Powerful rowing exercises are crucial to back thickness and strength. Emphasizing controlled movement and using challenging weight is vital to achieving maximal stimulation.
- Dumbbell Rows (Single-arm) : 3 sets, 8-10 repetitions
Dumbbell rows are excellent for balancing and correcting muscular imbalances while ensuring deep muscular fiber recruitment.
- T-bar Rows or lat pulldowns : 3-4 sets, 10-12 reps
Adding these exercises finalizes your back training with more refined back-width and depth.
Day 2: Shoulders and Arms
Logically placing shoulders and arms together allows for exceptional isolation of the deltoids, triceps, and biceps. Because the shoulders are smaller muscle groups compared to chest or back, pairing them with arms facilitates maximizing potential energy and effort while reducing the risk of burnout or overtraining.
Shoulder training:
Effective shoulder training includes exercises that focus on all three deltoid heads (front, lateral, rear). Properly developed delts contribute to the classic aesthetic "V-taper."
Shoulder Routine Example:
- Military Press (Barbell Press Overhead) : 4 sets, 6-8 repetitions
The cornerstone of shoulder mass building exercises, military presses provide a foundation for impressive shoulder breadth and strength.
- Dumbbell Lateral Raises : 4 sets, 10-12 reps
Lateral raises isolate mid-deltoid fibers, creating a broader, more defined shoulder.
- Front Raises (Barbell or Dumbbells) : 3 sets, 10-12 reps
Emphasize front deltoid activation; progressively heavier raises will sculpt the right balance of front mass.
- Bent-over Rear-delt Raises : 3 sets, 10-12 reps
Rear delts demand attention to create adequate shoulder balance; rear-delt raises are effective in preventing muscle imbalances.
Arms training:
Arm training in classic bodybuilding often hinges upon basic movements with moderate-to-heavy weights. Biceps and triceps each require separate attention.
Biceps Routine Example:
- Barbell Curls : 4 sets, 8-10 reps
Old-school favorite exercise due to its significant muscle fiber recruitment, unparalleled effectiveness, and simplicity.
- Incline Dumbbell Curls : 3-4 sets, 10-12 reps
Provides superior bicep isolation by keeping the elbows behind your body, contracting upper-arm musculature deeply.
- Preacher curls : 3 sets, 10-12 reps
Iconic exercise used richly throughout bodybuilding history to target outer-upper arm mass and bring out detailed biceps peak.
Triceps Routine Example:
- Close-Grip Bench Press : 4 sets, 8-10 repetitions
Essential compound exercise beloved for building thick, strong triceps.
- Skull Crushers (Lying triceps extension) : 3-4 sets, 8-12 reps
Targets triceps from different angles, creating noticeable power and mass.
- Cable Press-downs : 3 sets, 10-12 repetitions
Adds detail, definition, and shape to your tricep heads.
Day 3: Legs
Old-school lifters knew that building a powerful lower body is foundational for overall muscular growth, stability, and symmetry. Leg day centers around heavy, intense compound lifts using free weights.
Leg Routine Example:
- Barbell Squats : 4-5 sets, 6-10 repetitions
Classic "king of exercises". Squats stimulate growth hormone release, build strength, power, and overall muscular mass fastest.
- Leg Press : 3-4 sets, 8-12 reps
Offers excellent assistance for squatting, placing substantial tension on thighs for growth and strength.
- Stiff-Legged Deadlifts (Romanian deadlift) : 4 sets, 8-10 repetitions
Stimulating hamstrings, glutes, and lower back extensively, providing balance to quadriceps-focused training.
- Leg Extensions & Leg Curls : 3-4 sets, 10-15 repetitions each
Essential exercises to define leg musculature, isolating the quads (leg extensions) and hamstrings (curls).
- Standing Calf Raises : 4 sets, 15-20 repetitions
Classic favorite that allows heavy loads, providing effective calf stimulation and growth.
Recommendations for Success:
Consistency, proper nutrition, and enough rest were fundamental principles back in the golden era. Old-school bodybuilders understood that hard training combined with sufficient calorie intake and protein-rich diets yield results. Adequate rest periods between exercises and adequate sleep were essential elements for muscle repair, growth, and avoiding overtraining.
Conclusion (Summary):
A bodybuilding regimen utilizing this signature three-day split creates competition-winning physiques by promoting maximum strength, size acquisition, and muscular symmetry. By combining chest/back, shoulders/arms, and legs in separate workouts, you not only maximize recovery between sessions but also allow significant intensity and thoughtful training each day. Following this classic old-school split, alongside proper rest and nutrition, ensures growth, strength building, and impressive muscular development.
