What's up guys; first post in the JP forums. I have a question about creating a 3 day full body workout. Basically I'm trying to combine the exercises from The Super 7 workout on bodybuilding.com: Clean and press, Squat, Deads, Bench, Chins, Dips, and Rows with the principles of Chad Waterbury's 3 day full body article. My concern is that I create something balanced and that won't lead to overtraining (the Super 7 calls for the Cleans, Squats, and Deads all in one workout each day). I am planning on using the periodization techniques Chad laid out, and doing variations of each lift (incline press, different grips on bench, chins/pullups, BB and DB). I suppose my goal would be hypertrophy first (about 10 more pounds), and strength second, but I would like to at least maintain strength. I'm happy to give any more specifics, and thanks for your advice in advance.
welcome to the board. i actually put together a nice full body 3 day workout that is working pretty well:
All three days do these. but, on Mondays, do 4 sets of 9 reps, Wednesday, 5 sets of 6 reps, Fridays, 3 sets of 12 reps. do the exercises marked A1, A2, etc supersetted and give yourself 60 seconds of rest between each superset on monday and friday, 90 seconds on Wednesday:
C1. seated cable row
C2. sit up on a bench set to a decline position
do this for 3-4 weeks, then if you want to change it up, get rid of the DBs and switch to a barbell, and lower the reps on each day by 2, keep the same sets and rest.
__________________
"Don't ever think you have got it figured out!"
-Lee Taft
Originally posted by jward99: What's up guys; first post in the JP forums. I have a question about creating a 3 day full body workout. Basically I'm trying to combine the exercises from The Super 7 workout on bodybuilding.com: Clean and press, Squat, Deads, Bench, Chins, Dips, and Rows with the principles of Chad Waterbury's 3 day full body article. My concern is that I create something balanced and that won't lead to overtraining (the Super 7 calls for the Cleans, Squats, and Deads all in one workout each day). I am planning on using the periodization techniques Chad laid out, and doing variations of each lift (incline press, different grips on bench, chins/pullups, BB and DB). I suppose my goal would be hypertrophy first (about 10 more pounds), and strength second, but I would like to at least maintain strength. I'm happy to give any more specifics, and thanks for your advice in advance.
CW had a few 3 day routines that are already laid out. Most of them relolve around those compound lifts you mentioned. Instead of tweaking with a routine, I would just do one of CW's routine and follow it to a tee. The man knows what he is doin. Go the the Fitness FAQ section and click on the Workout Routines thread. Find the program CW's Total Body Training...thats a really solid 3 day routine. Here is a link to another one by CW called Lift Fast, Get Big...
Linear Mode
