draper 3x a week

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    zinghigh89's Avatar
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    draper 3x a week


    going for size and a bit of strength if it occurs, got this 3x a week full body off of dave draper online, just wanted opinions on whether or not it's too much volume for 3x a week.

    MONDAY/WEDNESDAY/FRIDAY

    MID SECTION & AEROBIC WORK
    10 minutes of interval cardio
    Crunches, Leg Raises, Hyperextensions

    CHEST
    Dumbbell Chest Press (2x10-12)
    Cable Crossovers, Pec Dec or Incline Flys (2x10-12)

    BACK
    Wide Grip Pulldown (2x12)
    Seated Lat Row (2x10-12)

    SHOULDERS
    Dumbbell Shoulder Press (2x10-12)

    BICEPS
    Barbell Curls (2x10-12)

    TRICEPS
    Triceps Press Machine or bench dips (2x10-12)
    Pulley Pushdown (2x12)

    LEGS
    Leg Press or Squats (2x15)
    Semi-stiff Legged Deadlifts (2x15)
    Leg Curl (2x10-12)
    Calf Raises (2x20)

    i've been training for about 3 years, i eat smart, and usually train smart, but wanted a new routine that would allow for quick, intense sessions, with ample recovery time. thanks guys

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    It looks almost exactly like mine, and Ive been using it for decades, with variations. I do 3 sets on all exercises and increase weights marginally each week. I think its pretty much a hypertrophic format. Draper knows what he's talking about.
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    Looks fine. Basic and well rounded. Lower volume than I prefer, but that's personal preference.
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    Awesome, thanks for the quick replies guys, I'm going to try it out today

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