How to Progress from ‘The Big 3’ to Split Routines

The Squat, Deadlift, Bench Press, Press, Dips, Chin-ups/Pull-ups.
Slow-bulk or cut, put these exercises at the core of your workout program and you won’t go far wrong.

There are two linear progression training templates introduced on this site, ‘The Big 3 Routine’ and the ‘Three Day Split Routine’. The questions often arise, “Which training program is for me?” or, “When and how should I progress from one to the other?” This article covers the latter question with detailed examples.

It is best that you adjust your routine to build from one to the other, rather than jumping straight to ‘The Three Day Split Routine’ from ‘The Big 3′. Learning how to adjust your routine is an essential skill you will need as you advance in training experience to keep yourself progressing. Most people screw themselves up by not learning this skill – they jump blindly from routine to routine when progress stalls, never learning the broader principles of effective training routines or how to tailor it to themselves. They then wonder why they spin their wheels for years not making progress. This article will cover how to do that.

Big 3 to Split Routine – Ideas on Progression

As covered in the article Which Training Program Is For Me? whether you should be doing the big 3 (the squat, bench press and deadlift) every session, or more of a split routine, depends entirely on your recovery capability. As Rippetoe said in his book Practical Programming for Strength Training, one of the most important things for determining what kind of program a person should be on, does not depend on the person’s lifting ability, but that person’s ability to recover.

A person that can squat 1.5x their bodyweight might recover quickly enough to make squatting 3 days a week possible, whereas another that can squat 1x their bodyweight may need several days to recover. Only you can tell what your recuperative abilities are, so pay attention and I’ll tell you what to do here.

Progression from the ‘Big 3’ to a split can be done in stages. When you start failing to recover then move onto the next step in the series. Note the sentences in italics after each phase explaining the changes made and why.

The Linear Progression Training Continuum

‘Big 3’ Routine > ‘Big 3’ Modified > The A/B split > Three Day Split

 There are many different ways to do this, here is one example of a typical progression:

The Linear Progression Training Continuum

Phase 1: ‘Big 3’ Routine – Novices

Practice is important at this stage, so you do the same exercises every day:

  • Squats (5 sets of 5 reps)
  • Bench Press (5 sets of 5 reps)
  • Deadlift (5 sets of 5 reps)

Phase 2: ‘Big 3’ Routine – Deadlift Modified

The lower back starts to get sore, you make a volume adjustment to the deadlifts:

  • Squats (5 sets of 5 reps)
  • Bench Press (5 sets of 5 reps)
  • Deadlift (3 sets of 5 reps) or (1 set of 5 reps)

Phase 3: The A/B split 

The lower back and legs are too sore, progress suffers. Bench form is good, but a little variety can be introduced.

Workout A:

  • Deadlifts (5×5)
  • Weighted/Assisted Chin-ups (3×8)
  • Overhead Press (OHP) (5×5)

Workout B:

  • Squat (5×5)
  • Bench Press (5×5)
  • Seated Cable Rows (3×8-10)

Week 1 – Monday (Workout A), Wednesday (Workout B), Friday (Workout A)

Week 2 – Monday (Workout B), Wednesday (Workout A), Friday (Workout B)

Week 3 – Monday (Workout A), Wednesday (Workout B), Friday (Workout A) etc…

Phase 4: Full 3 Day Split (A/B/C) – Straight-Sets

More recovery is needed between workouts so a full split is used. Additional compound movements are added so that overall training volume does not drop too low.


  • Deadlift (5×5)
  • Weighted/Assisted Chinups (3×8)
  • Additional compound movement (Example: Front squats 3×8-10)


  • Bench Press 5×5
  • Seated Cable Rows (3×8-12)
  • Additional compound movement (Example: Lat-pulldowns 3×8-10)


  • Squat 5×5
  • Overhead Press (OHP) 5×5
  • Additional compound movement (Example: RDLs 3×8-10)


Soreness – How to Gauge When You Need to Change

In general, a little soreness is fine. It’s difficult to judge the line between being too sore to train and needing to change your workouts. You’re always going to be sore to a degree somewhere in your body. You’ll become more attuned with your body in time but for now, as a general guide if after a thorough general warm-up, joint warm-up and warm-up sets (guide in this article) you’re still really sore or the weight feels considerably heavier than normal then it may be time to change. This is one reason why it’s important to keep a workout log, so you know what you were lifting last time and know what you should be able to lift.

Bad Workouts Will Happen

Before you switch things up make sure you didn’t just have a bad workout but are genuinely in need of a change. So, if the weights feel unusually heavy one workout, or you’re extremely sore, listen to your body, stop your workout for that day and go home. Rest, sleep well, then come back feeling refreshed and then see what happens. If you have two or more consecutive workouts and aren’t under a lot of stress, it’s probably time to make a change.

Additional Exercises

Training volume (sets x reps x load) is the key driver of training adaptations, and should go up as we gain experience and progress over the course of a lifting career. So, you will see that in phase 3 and phase 4 I’ve added additional compound movements to the routine so that total training volume does not drop. None of the big three exercises are repeated, however, as they are the toughest to recover from, but other compound movements are chosen.


Long time viewers of the site will see that dips are missing from the examples above, so I wanted to comment on the reason. They are a great chest and triceps developer, and it feels awesome to have a couple of plates clanging between your legs as you knock out a few sets of 8, but the risk-reward ratio is skewed in the wrong direction I feel. What I mean is, it’s very easy to cause yourself an injury with this exercise, especially as you start adding a lot of weight. (It puts the humeral head in a position far past neutral). When there are safer alternatives that are equally effective (pushups, the close-grip bench press), I see no point in taking the risk with dips. I no longer do them myself, and I no longer recommend them to clients.


Thanks for reading. Questions welcomed in the comments as always. – Andy.

Related Articles: ‘The Big 3′ Routine →
or ‘Three Day Split RPT’ Routine

About the Author

Andy Morgan

Hi, I'm Andy, co-author of 'The Muscle and Strength Pyramid' textbooks and founder of This site is my sincere effort to build the best nutrition and training guides on the internet. Some readers hire me to coach them, which I've been doing full-time, online, for the last seven years. If you're interested in individualized, one-on-one coaching to help you crush your physique goals, let's start the conversation. (You can read more detailed bio here.)


  1. Karol says:

    Hi, any substitution on seated cable rows and lat-pulldown in phase 4? Now i’m train in garage gym and i don’t access to such equipment. Is Pendlay row good instead seated cable rows? And what about lat-pulldown as 2x week chins may be too much.

    1. Andy Morgan says:

      Hi Karol,
      Pendlay rows, seal rows, and landmine rows are all good alternatives.

      And what about lat-pulldown as 2x week chins may be too much.
      You’ll be fine.

      1. Karol says:

        Thx for reply and what do you think about “close bench grip” on Wednesday in Phase 4? I’d like to incorporate this excercise and doing it on Wednesday is good idea?

        1. Andy Morgan says:

          Everything needs a reason and that always depends on specific contest. I don’t know you, so I can’t answer for that. But if you have a sound reason for including it, then include it. If it’s a whim, don’t.

  2. Arturo Murcia Dominguez says:

    Hello andy. I dont really like bench press. I feel unconfortable, i dont progress, and even i have shoulder pain. I do love dumbels, no pain, but i have severe problems with big dumbels to start the exercise… So, i decided to switch to a technogym horizontal press machine. I feel good, my pec works and i can progress. Is this ok? Or should i retake bench press?

    Many thanks and really good worj

    1. Andy Morgan says:

      Hi Arturo. Sure, it trains the same movement and is pain-free, that’s the right way to go. I have a guide to exercise selection here.

  3. Jay says:

    I been doing pogram got to the point where i lowerd the deadlifts to 3 sets. When i start a workout now when i get to squats i feel tried last two sets but finish them i get bench and deadlift but cannot do the warm up sets. I been on the program a month and a have and bulk 15 pounds before starting the program and now at a maintenance should I go to the next phases already?

    1. Andy Morgan says:

      Please gather your thoughts and re-write this more clearly, Jay. It’s hard to know where you are at and what you’re trying to ask.

      1. Jay says:

        Before I started the program i bulked 15 pounds now i am eating at maintenance. I am at phase two of the program. When I do the program after i finish squats ,which tire me out i have no energy to do bench and deadlifts. This happend the last 3 sessions. I could barely finish the warm up sets for bech and deadlifts. Should I move on to phase 3, or go back on bulk. My goal is to get strong as possible. I work out in the morning right after breakfast.

        1. Andy Morgan says:

          I don’t know, Jay. It’s highly unusual for intra-workout stamina to suddenly tank like this.

          Sudden sleep issues or stress?
          A sudden jump in food intake? – Then again, a shift from bulk to maintenance will affect recovery capacity gradually, not suddenly.
          Perhaps you’re sick but don’t realize it yet.

  4. Alan says:

    Hi Andy
    On the 3 day split routine, how long a break do you suggest between sets?

  5. Kyle says:


    It seems like the link to the Big 3 routine is not working. As a beginner, I will definitely need to start there. Thanks for all this excellent information!

    1. Andy Morgan says:

      Hi Kyle. The link seems to be working when I checked but thank you for letting me know and sorry for the trouble. Here’s the link.

  6. Jo says:

    Hi Andy,

    How long (weeks or months) do you recommend for each phase?

    I like the program, and am currently trying to reach my goal of acquiring a bit more muscle definition versus mass.


    1. Andy Morgan says:

      Continue for as long as you are progressing.

  7. Mikkel says:

    Hey Andy,
    I have been on phase 2 (3×5 deadlift), and considering changing to phase 4.
    I am on a cut, and have experienced a 10% drop in bench press and dl strength.
    The deadlift sets feel like I ran out of gas.

    I have had a tough time with squat and bench technique,
    probably due to very long femurs and arms.
    (High-bar squat 60 kg, bench 50 kg, dl 95 kg)

    The weird thing is that there is not much soreness?
    Should I progress to phase 3, or could I even be undertraining with this routine?

    Kind regards

    1. Andy Morgan says:

      The drop in strength is probably due to the mechanical inefficiency of being leaner and the lack of soreness suggests you can push yourself harder and handle more volume. I’d move to one of the novice bodybuilding or powerlifting routines.

      1. Mikkel says:

        Thanks I did not consider that, will probably do the bodybuilding then
        Just to be clear:
        You suggest that I have I need more volume to become stronger?
        I cannot lift with higher intensity than now, but maybe I respond better to hypertrophy training (higher reps/volume)?

          1. Mikkel says:

            thanks for all the amazing content and answers.

            1. Andy Morgan says:

              Most welcome, Mikkel.

  8. Tori says:

    Hi! So I am very new to weightlifting. I have mostly been working out at home doing videos that use dumbbells, but I am wanting to get more into a gym setting and do more bar bell work. I read about the big 3 and that it will be a good place for me to start as a beginner. Due to my work schedule, I’m not really able to always have a day in between training days, and many days that I can work out will be back to back. So with that in mind, would it be better to just start off with a three day split or what would you suggest? I’m just concerned if I’m doing the big 3 every day for 3 days straight I won’t allow enough time for recovery.


    1. Andy Morgan says:

      Do the big three two days a week, have one day in between. It’s less than ideal, but by the time it stops working you’ll have seen enough results and have more motivation to find time in your schedule.

  9. Adnan says:

    Hey Andy
    Is the “the big 3 routine” and its progressions to be done to failure?


    1. Andy Morgan says:

      Hi Adnan,

      “Failure” has two common meanings: where there is a breakdown in form during a rep but maybe an additional repetition could be performed with poor form (“form failure”), and where the weight can no longer be physically moved (“mechanical failure”).

      In general, we don’t want to perform the big, multi-joint compound lifts to mechanical failure (squat variations, deadlift, overhead press, etc.) as the risk of injury when form breaks down is too high. Even performing these lifts to form failure on a regular basis is a bad idea for the same reasons and because the systemic fatigue generated is also very high (which can limit your ability to perform for the rest of the session). That said, it is much safer to train to failure with isolation exercises that don’t require full body efforts such as bicep curls, leg extensions, or even some machine compound movements like rows, pulldowns or perhaps the leg press.

      Ideally then, stay at least a rep shy of form failure. Hope that helps and thank you for asking. I’ll add that to the article.

      1. Adnan says:

        Thank you for the prompt reply.
        So it’s basically guess work? Which improves with experience?

        For example I do 190lbs squat 5 reps for 5 sets. So next session I increase weight to 200lbs. I do 3 sets for 5 reps. On the 4th set at the 4th rep I FEEL I wouldn’t get in the 5th rep so I re rack the bar. And do the same for the 5th set. And mark 2 Miss for the session ?

  10. Danijel says:

    There are “Weighted/Assisted Chinups (3×8)” in the program, can I follow your idea of bodyweight progression (“Target a rep total for a session, then do as many sets as it takes to do that. If your target total is 15 reps then that might be 5,4,2,2,1,1 for example the first session, then 5,5,3,2 the next session, then 7,5,3 the following. When you can get your target number of reps all within… let’s say 3 sets, you can look to increase the total reps targeted (to say 17) and then work until you can get all the reps within three sets. From there you increase the total targeted number of reps again (to 19 perhaps)”)?

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