3 days a week program

[Clydesdale1991]

I was wondering if anyone had some good suggestion for a 3 days per week intermediate program. Need to switch to 3 days for a while because my schedule.

[congore]

I'm on 5/3/1 full body workout. Basically a leg/push/pull (squat, bench, dead lift) each workout with heavy on one complex lift each workout with lighter/speed work on the others. Lots of combinations and ways to vary depending on the focus (strength, athleticism, bodybuilding...). Since its a full body workout, I don't worry about it if I have to delay a workout. It can be tough on recovery, but at 24 you will probably respond well to it. Depending on how heavy you go, you could also add supplemental exercises. Good luck.

[Clydesdale1991]

I'm on 5/3/1 full body workout. Basically a leg/push/pull (squat, bench, dead lift) each workout with heavy on one complex lift each workout with lighter/speed work on the others. Lots of combinations and ways to vary depending on the focus (strength, athleticism, bodybuilding...). Since its a full body workout, I don't worry about it if I have to delay a workout. It can be tough on recovery, but at 24 you will probably respond well to it. Depending on how heavy you go, you could also add supplemental exercises. Good luck.

Thanks for the suggestion, do you have a link to the specific one you use. I'll google and see if I can find it.

Right now I'm looking more for hypertrophy mostly (bodybuilding I guess), but don't want to neglect strength.

[grouchyjarhead]

Thanks for the suggestion, do you have a link to the specific one you use. I'll google and see if I can find it.

Right now I'm looking more for hypertrophy mostly (bodybuilding I guess), but don't want to neglect strength.

You could look into the Cowboy Method. Similar to the Texas Method, but focuses on some higher rep ranges.

[italianplaya30]

why not try a DUP model 3x per week

[UndefinedPower]

I've been thinking of putting my 4 day templates into a 3 day format for this very reason. Tell me if you're interested. I am coach. I are gains.

[hossjob]

Either DUP or 5-3-1. Perfect for a 3 day split. And if you have time after your main lifts you can always rotate accessory lifts.

[AnimalNation]

I've been running Korte's 3x3 for about 4 weeks now, just coming to concluding the first phase. It's basically a squat/bench/deadlift program if that is what you are into. Bit of volume but I can keep my workouts within an hour. Something different.

http://www.powerliftingtowin.com/korte-3x3/

It's the big 3, three times a week.

[Clydesdale1991]

You guys think Jason Blaha's Linear Hypertrophy program would be decent for an intermediate?

https://content.tigerfitness.com/jug...rophy-program/

[zajicekg32]

You guys think Jason Blaha's Linear Hypertrophy program would be decent for an intermediate?

https://content.tigerfitness.com/jug...rophy-program/

I think it'll be alright, I know he also has a longer 10 or 12 week offseason linear program. The linear hypertrophy program will work, you just may have to adjust some things if you start to stall out.

[Ercikjhonson]

Thats good but make sure to switch your diet schedule also

[Clydesdale1991]

I think it'll be alright, I know he also has a longer 10 or 12 week offseason linear program. The linear hypertrophy program will work, you just may have to adjust some things if you start to stall out.

Found the program you're talking about.

https://www.muscleandstrength.com/wo...rength-program

Thats good but make sure to switch your diet schedule also

Thanks for the help you two. Repped


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Another Question, how would you change it if you were cutting?