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

[ChrisSurf]

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.

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[ZiR RED]

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

 

[ChrisSurf]

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

 

[R1balla]

What red stated looks good to me