3 days a week

Vicious Cycle

Trusted Member
3 days a week

Can someone set me up with a good 3 day a week program? I workout at home so no fancy equipment stuff.
 

vtliftvt

Trusted Member
I can give you a split That works:

Monday: Chest/Shoulders/Triceps

Wednesday: Legs

Friday: Back Width/Back Thickness/Biceps

or

Monday: Chest/Shoulders/Back Width/Back Thickness

Wednesday: Arms/Legs

Friday: Chest/Shoulders/BW/BT

Then the following week would be:

Mon: legs

Wed: Chest/Shoulders/Back Width/Back Thickness

Fri: legs

With this you would lower the volume a little and hit the entire body twice every 8 days. So I would either do rest pause and go DC style with it or do three working sets per body part.
 

chip bronson

Trusted Member
hey vc, i've been hitting it 4 days/week but next month i will switch over to 3 days for the remainder of the year in order to focus on finishing up a certification i've been working on. i, too, workout at home. here's my upcoming program:

day 1

legs: squats, lunges, leg extensions, leg curls, stiff deads & calf raises

day 2

chest & back: incline press, weighted pullups, rows, partial deads, shrugs.

day 3

shoulders & arms & calves: ez curls, hammer curls, skull crushers, various free weight extensions.

i hit calves twice a week so that's why i threw them in there again on day 3.

i do very little work for bi's and chest as they grow, no problem, vs other bodyparts such as tri's. this reduces the volume i do overall and helps with recovery. it also allows me to do more for other muscle groups on those days, like back, calves and tri's.

this program has worked nicely in the past for me; that';s why i use it from time to time. not only will it save you time, but your body will probably welcome, and prosper, from taking less hits (workouts) per week for a little while. then, of course, you'll respond nicely to the increased volume later on when you go back to training more frequently.

only problem is, you'll probably be itching to get some lifting done on those 'off' days... lol.... :D
 

Vicious Cycle

Trusted Member
Thanks guys.

That's what I'm looking for Chip. I'm training for a half-marathon 5 days a week as well. At 40 the 9 to 10 workouts a week was just took much. So I'll dial it all the way back to 8. :D
 

irish_2003

Trusted Member
honestly bro, if you've been following my offseason progress from last year i was doing Big A's routine (growth principles) but i'd add intensity techniques such as rest-pause,drop sets, super slow negatives, etc.......it's quick and straight to the point training....super H.I.T. you do have to do several warmups to get the blood into the muscles before doing your first set you're gonna count since you're only doing 1 all out set per bodypart.....

https://www.synthetek.com/growth-principles-for-beginners-by-big-a/

even though it says for beginners i was still using it and was putting up some serious numbers and made rapid size gains.....
 

Vicious Cycle

Trusted Member
honestly bro, if you've been following my offseason progress from last year i was doing Big A's routine (growth principles) but i'd add intensity techniques such as rest-pause,drop sets, super slow negatives, etc.......it's quick and straight to the point training....super H.I.T. you do have to do several warmups to get the blood into the muscles before doing your first set you're gonna count since you're only doing 1 all out set per bodypart.....

https://www.synthetek.com/growth-principles-for-beginners-by-big-a/

even though it says for beginners i was still using it and was putting up some serious numbers and made rapid size gains.....
Awesome!!! Thanks!
 
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