MWF Routine

[swb311]

I'm starting an LSAT class in a week that's going to prevent me from working out on Tuesday and Thursday. I'm looking to continue strength training (about 5-8 reps) with a few volume exercises mixed in. I've been working out daily and have good gains. What kind of workout would be best, I've looked at an upper/lower A/B workout and some have suggested a push/pull split, but I've never tried one. Any suggestions would be greatly appreciated.

 

[SweetLou321]

Can you workout saturday? If so Id recommend 5/3/1 split onto m/w/f/sat

 

[Cantell]

Why not a old school Fullbody? Thats exactly how there laid out?

 

[swb311]

I've done full-body before and I liked it, however I felt like I was neglecting some of my smaller muscles. Definitely thinking ab it though. Just seeing what's out there.

 

[jhughes4]

have you ever heard of DC (doggcrapp) training, its a great method, and its only three days a week, you get crazy strength gains. Every time i have done it i have increased in strength, the stretching routines are crucial so check out this website, its laid out pretty well.

www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_50_pounds_of_muscle_in_12_months

 

[AaronJP1]

have you ever heard of DC (doggcrapp) training, its a great method, and its only three days a week, you get crazy strength gains. Every time i have done it i have increased in strength, the stretching routines are crucial so check out this website, its laid out pretty well.

www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_50_pounds_of_muscle_in_12_months

Def going to look into this...

 

[jhughes4]

Do it man, there is a lot of specified details and make sure u pay attention to them all, the log book the amount of rest the diet, it's a great training program if u learn all the aspects and pay attention to the detail.

 

[AZMIDLYF]

The DC website is IntenseMuscle.com. Everything about it is on there and some.

 

[asooneyeonig]

Can you workout saturday? If so Id recommend 5/3/1 split onto m/w/f/sat

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

that link shows how to do 5/3/1 on a 3 day a week split. i also have done it where i combined overheads with squats. you could do overheads with deads too.

5x5 programs have you do 3 days a week. i would start with starting strength. if you have been at it for some time you can try the texas method of madcow variations.

between those and DC there are several awesome 3 day a week strength programs.

 

[swb311]

Awesome thanks guys. Anybody ever experiment with throwing in some hypertropy days/exercises in these workouts? I'm currently on a layne nortons PHAT routine and like it a lot. It just requires every day

 

[asooneyeonig]

Awesome thanks guys. Anybody ever experiment with throwing in some hypertropy days/exercises in these workouts? I'm currently on a layne nortons PHAT routine and like it a lot. It just requires every day

that link i referenced has several accessory setups. one just for hypertrophy. although everyone i know that has done 5/3/1 and done the boring but big has seen the best results from that setup. and it can be 3-4 days a week.

 

[Gutterpump]

Awesome thanks guys. Anybody ever experiment with throwing in some hypertropy days/exercises in these workouts? I'm currently on a layne nortons PHAT routine and like it a lot. It just requires every day

My current routine is 5/3/1 with Periodization Bible assistance work, with the assistance work being solely for hypertrophy. I used to only do Boring But Big on squat day, but am actually going to change that up so I squat heavy one day and squat light with lots of volume on another. I can't just squat once per week. Right now I am squatting 3 times per week, but I am not doing 5/3/1 squats within JW's template, just linear progression, +5 pounds per session. Once that tailors off, I'm switching to the twice per week squats, keeping the heavy squat day within the 5/3/1 template. You really can program this however you like, that's the beauty of it. Definitely get the new 5/3/1 book if you want to learn more.

 

[Cantell]

I think I wanna go back to 3 day a weeks. I havent made gains at all like I used to (when I did 3 days). Any other options? DC looks cool and all, but geeze its got its own dam forum of people trying to figure it out! Theres gotta be a more straight forward 3 dayer!