What do you think of this 3-Day plan??

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    ChrisSurf's Avatar
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    What do you think of this 3-Day plan??


    Looking to switch up my routine and came across this, I know others that do 3 day plans but this is the 1st I've seen where you have a similar workout on the 3 days but hitting the muscle groups with 1 set a time with heavy weights.

    Bodybuilding.com - Astounding Three Day Workout For Mass! - Bodybuilding.com

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    ZiR RED's Avatar
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    Looks like a high intensity training (HIT) program...

    Pros:
    full body
    training each muscle 2-3x a week
    emphasis on squats

    Cons:
    exercise selection
    inadequate volume
    no deadlifts
    no core and stabilizer work
    non-periodized

    Better idea:

    Develop your own 3 day program:

    day 1: Focus on deadlifts, bench press, and bent over barbell rows - ancillary work: core, triceps, rear deltoids (face pulls, etc.) hip abductors

    day 2: Focus on lunges, rumanian deadlifts, over head press and chin ups - ancillary work: external shoulder rotators, scapula depressors, hip mobility, core

    day 3: Focus on deadlifts, incline press, inverted rows - ancillary work: core, hip abductors, biceps, scaptions

    Br
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    Quote Originally Posted by ZiR RED View Post
    Looks like a high intensity training (HIT) program...

    Pros:
    full body
    training each muscle 2-3x a week
    emphasis on squats

    Cons:
    exercise selection
    inadequate volume
    no deadlifts
    no core and stabilizer work
    non-periodized

    Better idea:

    Develop your own 3 day program:

    day 1: Focus on deadlifts, bench press, and bent over barbell rows - ancillary work: core, triceps, rear deltoids (face pulls, etc.) hip abductors

    day 2: Focus on lunges, rumanian deadlifts, over head press and chin ups - ancillary work: external shoulder rotators, scapula depressors, hip mobility, core

    day 3: Focus on deadlifts, incline press, inverted rows - ancillary work: core, hip abductors, biceps, scaptions

    Br
    Cool, something like you just posted is what I was coming up with. Thanks
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    What red stated looks good to me

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