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Old 06-05-2014, 09:35 PM   #1
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Default M&B Split Program - Thoughts on three exercises per workout

Hi all,

Have been thinking about switching to the M&B Split program (below). I'm doing a 3 day full body workout at the moment, but I need to do lots of mobility and ab work - as I'm working on an anterior pelvic tilt. Also, for whatever reason I've been really tired during and after my full body sessions. Normally I like the exhaustion you get from full body, but not right now. Also, with the mobility and ab work I do the workout times are blowing out.

I like the idea of just coming in to do 3-4 exercises and then getting out of there. Do you think it's enough to really progress? I'm probably advanced beginner, slim and looking to pack on a little size and strength.

Appreciate your feedback.

Day 1. Chest and Triceps.
Bench Press, 4 sets x 6-8 reps
DB Bench Press, Incline Bench Press, or Incline DB Bench Press, 3 sets x 8-10 reps
Close Grip bench press, Seated DB Tricep Extensions, or Skull Crushers, 3 sets x 8-10 reps

Day 2. Back.
Deadlift, 5 sets x 3 reps
DB Rows, Pullups, T-Bar Rows, or BB Rows, 3 sets x 8-10 reps
DB Rows, Pullups, T-Bar Rows, or BB Rows, 3 sets x 8-10 reps

Day 3. Rest.
Day 4. Shoulders and Biceps.
Seated Barbell or DB Overhead Press, 4 sets x 6-8 reps
Upright Rows, 3 sets x 8-10 reps

Day 5. Legs and Abs.
Squats, 4 sets x 6-8 reps
Front Squats or Lunges, 2-3 sets x 8-10 reps
Romanian Deadlifts Or Hamstring Curls, 3 sets x 8-10 reps
Heavy Ab work, 3 sets x 10-20 reps
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Old 06-06-2014, 09:10 AM   #2
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I like the idea of simplicity and fairly quick in-and-out w/ 3 exercises, but personally I'd want more frequency than 1x/week for chest and back
What are you doing for heavy ab work? I wouldn't really consider reps in the 20 range to be "heavy work". When I do heavy ab work it's in the 8-10 range (maybe even 6).
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Old 06-06-2014, 11:10 AM   #3
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I think it looks fine, as long you are progressing you will see results.
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Old 06-06-2014, 12:50 PM   #4
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The fact that it's from MaB is enough for me.

A program designed by expert lifters on this forum is going to get you where you want to be.
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Old 06-06-2014, 01:09 PM   #5
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Has all the thing I look for in a program. Personally, I'd take the DB Incline on chest day with the CGBP. The pull ups and bb rows on back. Barbell overhead for shoulders and the front squats for legs.
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Old 06-07-2014, 01:02 AM   #6
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Thanks all for the responses.

As far as ab work goes Kowens, I do mostly planks and plank variations, but I'll probably throw in some sit ups too at 3x10

Jiorio, they are basically the ones I was thinking of, though maybe lunges as my right leg is a little weaker than the left, so I'll try to do some single leg work.
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Old 06-07-2014, 01:19 AM   #7
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I'm liking of the lunges these days. Legit lift, that.

I assume there's a bicep movement listed in the original version, just not copied to your post.

My preferences would be like so, but of course, this is just me...

Bench Press
CGBP
Incline DB Bench

Deadlift
BB Row
Pullups

Press
DB Upright Row
Bicep Curl

Squat
BB Lunge
Hammy Curl
Weighted Planks


Some of the choices are because I like to stick with the equipment and/or area I'm already using or in from the previous lift. So, BP -> CGBP, then DB bench. DL -> BB row, then pullups. Just convenience, really.

And progressively weighted planks are the best ab work I've ever done. YMMV.

Regarding the routine's structure in general, it looks pretty good to me, fwiw.
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Old 06-07-2014, 05:52 PM   #8
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Yes, pretty sure there is a bicep exercise Dray just bodged the cut and paste....

Thanks for the suggestions. BP CGBP and DB Incline are all good movements, but they are also three very similar movements too. Maybe I'll swap out the DB BP for dips or something.

Anyway, I'll start this week and try it out for a few months and see how I go
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Old 06-08-2014, 08:49 AM   #9
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From what I see that a good routine,and two to three sets per
Exercise is plenty,as for myself I do a 3 on 1 off, 2 on 1 off split
And you hit each body part once a week. Look it up at muscle&strength.com
@power-muscle-burn routine.
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Old 06-08-2014, 09:19 PM   #10
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I did just check it out big grey, and that is a hardcore program!!
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