3x3 Training - AnabolicMinds.com

3x3 Training

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    Inzah Dude's Avatar
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    3x3 Training


    First of all, what does "3x3" mean? 3x3 stands for training the "big three" (squat/bench/deadlift), three times a week. This may sound like too much, but there is no assistance work. You just squat, benchpress and deadlift each workout, three times a week. 3x3 works on the thought that since every lift includes all these muscles that doing the main lift is the best way to increase it.

    For 3x3, you will do a 8 week cycle. In these 8 weeks, there are two phases.
    Phase 1 – high volume phase (used to work on coordination, technique and builds muscle mass)
    Phase 2 – competetition phase (used to increase strength, power, and your technique with heavy weights. You will also use any equipment that you would use in a meet for every heavy lift.)

    Before you start your 8 week cycle, you need to find your max in each of the 3 main lifts. Then add 25 pounds to your current squat max, 15 pounds to your current deadlift max, and 10 pounds to your current benchpress max.

    Now to figure out the amount of weight to use each week just calculate the fomulas.

    Phase 1

    Week 1 – squat: 0.58 x (projected max)
    deadlift: 0.58 x (projected max)
    bench press: 0.58 x (projected max)

    Week 2 – squat: 0.6 x (projected max
    deadlift: 0.6 x (projected max)
    bench press: 0.6 x (projected max)


    Week 3 – squat: 0.62 x (projected max)
    deadlift: 0.62 x (projected max)
    bench press: 0.62 x (projected max)

    Week 4 – squat: 0.64 x (projected max)
    deadlift: 0.64 x (projected max)
    bench press: 0.64 x (projected max)


    Phase 2

    Week 1 – squat: day 1&2, 0.6 x (projected max)
    day 3, 0.8 x (projected max)
    deadlift: day 1, 0.8 x (projected max)
    day 2&3, 0.6 x (projected max)
    bench press: day 1, 0.6 x (projected max)
    day 2, 0.8 x (projected max)
    day 3, 0.6 x (projected max)

    Week 2 – squat: day 1&2, 0.6 x (projected max)
    day 3, 0.85 x (projected max)
    deadlift: day 1, 0.85 x (projected max)
    day 2&3, 0.6 x (projected max)
    bench press: day 1, 0.6 x (projected max)
    day 2, 0.85 x (projected max)
    day 3, 0.6 x (projected max)

    Week 3 – squat: day 1&2, 0.6 x (projected max)
    day 3, 0.9 x (projected max)
    deadlift: day 1, 0.9 x (projected max)
    day 2&3, 0.6 x (projected max)
    bench press: day 1, 0.6 x (projected max)
    day 2, 0.9 x (projected max)
    day 3, 0.6 x (projected max)

    Week 4 – squat: day 1&2, 0.6 x (projected max)
    day 3, 0.95 x (projected max)
    bench press: day 1, 0.6 x (projected max)
    day 2, 0.95 x (projected max)
    day 3, 0.6 x (projected max)
    deadlift: day 1, 0.95 x (projected max)
    day 2&3, 0.6 x (projected max)

    Now that you’ve got the amount of wieght you use each day figured out, you need to know the reps and sets.
    Phase 1

    Week 1 – squat: 5-8 sets, 5 reps
    deadlift: 5-8 sets, 5 reps
    bench press: 6-8 sets, 6 reps

    Week 2 – squat: 5-8 sets, 5 reps
    deadlift: 5-8 sets, 5 reps
    bench press: 6-8 sets, 6 reps

    Week 3 – squat: 5-8 sets, 5 reps
    deadlift: 5-8 sets, 5 reps
    bench press: 6-8 sets, 6 reps

    Week 4 – squat: 5-8 sets, 5 reps
    deadlift: 5-8 sets, 5 reps
    bench press: 6-8 sets, 6 reps

    Phase 2

    Week 1 – squat: day 1&2, 3 sets, 3 reps
    day 3, 1-2 sets, 1 rep
    deadlift: day 1, 1-2 sets, 1 rep
    day 2&3, 3 sets, 3 reps
    bench press: day 1, 5 sets, 4 reps
    day 2, 1-2 sets, 1 rep
    day 3, 5 sets, 4 reps

    Week 2 – squat: day 1&2, 3 sets, 3 reps
    day 3, 1-2 sets, 1 rep
    deadlift: day 1, 1-2 sets, 1 rep
    day 2&3, 3 sets, 3 reps
    bench press: day 1, 5 sets, 4 reps
    day 2, 1-2 sets, 1 rep
    day 3, 5 sets, 4 reps

    Week 3 – squat: day 1&2, 3 sets, 3 reps
    day 3, 1 set, 1 rep
    deadlift: day 1, 1 set, 1 rep
    day 2&3, 3 sets, 3 reps
    bench press: day 1, 5 sets, 4 reps
    day 2, 1 set, 1 rep
    day 3, 5 sets, 4 reps

    Week 4 – squat: day 1&2, 3 sets, 3 reps
    day 3, 1 set, 1 rep
    deadlift: day 1, 1 set, 1 rep
    day 2&3, 3 sets, 3 reps
    bench press: day 1, 5 sets, 4 reps
    day 2, 1 set, 1 rep
    day 3, 5 sets, 4 reps

    Now, since the triceps are an important muscle in the bench press, it is recommended that you use different grips throughout the sets in phase 1.

    Wide grip – 1-2 inches wider then regular bench grip
    Shoulder width – shoulder width grip
    Close grip – 1-2 inches closer then shoulder width

    Example:
    set 1- wide grip
    set 2- close grip
    set 3- shoulder wide grip
    set 4- close grip
    set 5- wide grip
    set 6- close grip
    set 7- shoulder wide grip
    set 8- close grip
    Last edited by Inzah Dude; 01-02-2003 at 06:01 PM.

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    YellowJacket's Avatar
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    Very nicely designed.....Easy to read and understand....Karma for you.....
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    Inzah Dude's Avatar
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    Ok thanks. There should be everything you need there to design a routine I think.
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  4. New Member
    Inzah Dude's Avatar
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    There is a spreadsheet for 3x3 that saves you doing all the math. I tried to attach it but it said it was invalid or something. I think it was maybe PLer who originally made the spreadsheet so he can post it in here if he wants.
  5. LunaHotel's Avatar
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    How do I calculate my 1-rep-max without actually doing it?

    I'm kinda shy to do that, I've had some injuries... I'm going to be OK working into it with a program like this, I *THINK*, but I'm not going to put 350 lbs on my back to see if I can really squat it with perfect form, just like that, from my usual routine of doing 12 x 225... If you know what I mean...
    Last edited by LunaHotel; 06-03-2003 at 10:16 PM.
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    Alpha Dog's Avatar
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    Originally posted by LunaHotel
    How do I calculate my 1-rep-max without actually doing it?

    I'm kinda shy to do that, I've had some injuries...

    There are seveal equations out there, and they are all estimates. This one will get your relatively close.

    http://www.workoutware.com/calculators.shtml
  7. LunaHotel's Avatar
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    Thanks! Lets me plan this thing! :-)
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    Lunahotel, what are your goals with this? Strength or hypertrophy?
  9. LunaHotel's Avatar
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    Well, that's a good question... Right now and for another month, I'm going to do my self-made workout, which is a 4-way split which lasts 40 minutes. I just switched to 4-6 reps and 120 seconds rest between... And it really doesn't seem intense at all, compared to my usual 8-12 and 60 seconds between.

    Anyways, I'll do the 3 x 3 after that, so I don't yet know what I'll need, size or strength. I'm kinda lacking in the strength department, so I guess that's what I'll be working on when I get there.
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    K good cuz 3x3 is a strength routine.
  

  
 

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