I was just wondering in your experiences what the best 3 day a week workout programs have proven most effective? I'm ideally looking for a program that isn't all about strength training (5x5, stronglifts etc.), but still possibly a full body workout. If it's not full body though, are there any structured programs that have set progression rates for 3 days per week?
Thanks
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Thread: 3 day per week programs
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05-16-2015, 03:15 AM #1
3 day per week programs
☆☆☆☆υк ¢яєω☆☆☆☆
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05-16-2015, 04:18 AM #2
- Join Date: Aug 2010
- Location: Michigan, United States
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most 3 day per week split programs are going to be push/pull/legs
but i wouldn't personally do push/pull/legs
because i am unique and if i were to do a 3 day split then day 1 would be high rep front squat, ab assistance & overhead pressing
day 2 would be medium or low rep range back squat, high rep bent row, spinal erector assistance and palms up band pull
and on day 3 i'd do shrugging movements, horizontal pulling, vertical pulling and palms up band pull
so yeah, my 3 day split would basically be squatting & pressing/squatting & rowing/high volume backThe muscles i value most are the ones directly surrounding the spine, the hips, the scapula, the femur and the tibia... in that order.
Basically the whole body minus chest and biceps... pretty much the opposite of what your local gym looks like on a typical Monday.
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05-16-2015, 04:58 AM #3
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05-16-2015, 02:44 PM #4
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05-16-2015, 03:09 PM #5
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