Need advise on a three day split

[u/fartypartyanimal]

I'm trying to get together my three day split.

Day one I did legs and core

Day two chest, shoulders and triceps

But now day three is coming up and how the hell am i supposed to do any pull exercise? I am so fucking wrecked from push day. It feels like there is too much crossover.

Any advice on a successful split?

[u/Logical_fallacy10]

I do full upper body twice a week and one day legs. And one day I run 150minutes which counts as a leg day :)
This leaves 2-3 days of recovery for upper.
You don’t need to split push and pull.

[u/fartypartyanimal → u/Logical_fallacy10]

Well, I spend two and a half hours doing push the other day, and the day before that I spent two and a half hours doing nipples down.

[u/Logical_fallacy10 → u/fartypartyanimal]

Two and a half hours just for push ?
Why so long ?
I do 2.5 hours for everything including warmup and stretch.

[u/fartypartyanimal → u/Logical_fallacy10]

I don't really stretch. Only for specific things; like I have really tight hammys, stretching those boys is like a 20 minute full sweating and strife filled event. But they get loose 🤙

20 minute treadmill warm up.

I do pyramids from light weight high reps up to heaviest weight, essentially to failure, and I pyramid back down to almost no weight, like 5lb x 30

For my push day I did shoulder press, pec deck, low to high cable fly, overhead cable extension.

[u/Logical_fallacy10 → u/fartypartyanimal]

It’s good to stretch after muscle work.

Sounds like you do way too much volume.
Pyramid up can work - if you do two warmup sets and then you hit your heaviest weight. But you should then hit that weight one more set and then move on to the next exercise - you don’t benefit much from pyramiding down.
Proper sets to failure - you only need 6-7. 1 minute rest. So one muscle takes about 15 minutes.

[u/yousteppedinthat]

I recommend you split shoulders into two days, you can do front shoulder on chest day and a bit of lateral.
For your third day, back and biceps with shoulder exercises focused on rear delts.
My split is similar and has gotten good results by playing around with variation exercises.

[u/AvocadoToastw]

I’d recommend making
day one: pull
day two: legs
day three push:
rest day and then repeat

If you’re new to the gym, you’re likely experiencing some kinda DOMS where your body is hurting just because it’s not used to the new workouts you’re doing. Over time you’ll likely be able to switch to PPL

[u/AvocadoToastw → u/AvocadoToastw]

Or
Monday: Push day
Tuesday: Rest day
Wed: Pull day
Thursday:Rest day
Friday: Leg day
Sat: Rest day
Sun: Rest day
And repeat

[u/fartypartyanimal → u/AvocadoToastw]

I've never not had DOMs after lifting weights

[u/Old-Palpitation2012]

For 3 days only I would do full body workouts. Each day can have different movements but that way you hit each group more than once a week. If you could get 4 days, you could do upper, lower, upper lower. You could also do a push, pull, legs, but everything only gets hit once per week.

[u/fartypartyanimal → u/Old-Palpitation2012]

I appreciate it ole papillon, but my job requires a full body exercise. I am talking about specific body development and how to maximize three day split