training 3 days a week?

Cgrant · 09-30-2009, 01:27 AM

Ok, long story short, I got laid off in april, thanks to p-funk I was good on working out at home through june, but then I gave in to summer and lived like a frat boy till oh say last week ( got my job back 3 days a week, which means I have access to the corp gym again)

Here's the issue, only working M-W I don't have the ability to get in the gym the othre 4 days a week. Last time I ran a pretty decent cut, but worked out m-f at the gym... Any ideas how I should train only being able to get in the gym 3 consecuctive days a week?

I'm thinking M upper push T lower push and W upper pull, maybe some HIIT on th and friday, since I DO have a treadmill at home. Any advice is appreciated!!

(Sorry for being so long winded lol just wanted to be thorough)

**P-funk** · 09-30-2009, 08:26 AM

Upper Strength
Lower Strength
Total body conditioning

patrick

Cgrant · 09-30-2009, 09:36 AM

Quote:

Originally Posted by P-funk

Upper Strength
Lower Strength
Total body conditioning

patrick

Sounds good to me, when I get home tonight ill go through your book and come up with a routine.

THANKS!

pumpfootwear · 10-05-2009, 01:42 AM

hey u can use 3 day card.. i mean to say one day to go for only triceps and chest ( wait lifting ) , second day arms and third day legs excercise and all .

gtbmed · 10-05-2009, 02:00 AM

You could do 2 fullbody workouts and use the other days of the week to do some type of GPP/conditioning workout.

Cgrant · 10-06-2009, 04:03 PM

GPP? No idea what that is.. Either way I went with patricks idea, here's the workouts from monday and tuesday.

10/6
Squats 250 260 270 x6
SL Ham Curl 55 65 75 x6
Quad Ext 80 90 100 x6
Deadlifts 260 270 280 x6

10/5
Lat pulldown 215 225 235 x6
DB OH press 40x6x3
DB Curl 35x6x3
DB Flat Bench 40x6x3
Shrugs 260 280 290x6

As always criticizism and feedback are greatly appreciated. Tomorrow I will go for hill repeats as my modified HIIT cardio, maybe with some core strength (ab) workout too..

**Built** · 10-06-2009, 10:52 PM

Do the bench press before you train shoulders, and try Oly bar corner presses instead of the dumbbell OH press - you'll love what they do, and your RC will thank you.

I'd actually mix up the two days into upper and lower so you don't have to train delts and pecs on the same day; likewise, I'd hate to do deads at the end of a heavy leg workout.

Maybe this:

Day 1
Deads
RDLs
Bench press
Curls

Day 2
Hang cleans (instead of the shrugs; these do more for you)
Squats
Chins (instead of the lat pulldowns)
Oly bar corner press

Day 3
Your GPP/cardio/whatever else workout.
Oh, maybe look at complexes for occasional shits and giggles: Got Built? » Superior(ity) Complex(es)

Cgrant · 10-06-2009, 11:59 PM

Quote:

Originally Posted by Built

Do the bench press before you train shoulders, and try Oly bar corner presses instead of the dumbbell OH press - you'll love what they do, and your RC will thank you.

I'd actually mix up the two days into upper and lower so you don't have to train delts and pecs on the same day; likewise, I'd hate to do deads at the end of a heavy leg workout.

Maybe this:

Day 1
Deads
RDLs
Bench press
Curls

Day 2
Hang cleans (instead of the shrugs; these do more for you)
Squats
Chins (instead of the lat pulldowns)
Oly bar corner press

Day 3
Your GPP/cardio/whatever else workout.
Oh, maybe look at complexes for occasional shits and giggles: Got Built? » Superior(ity) Complex(es)

Thanks for the feedback! I figued it was only a matter of time before you dropped in

First, I will definitely check out your article on complexes when I get on my laptop tomorrow (on my blackberry now). Second, the issue of a corporate fitness center is the lack of "normal" equipment, no barbells..

The two day split you outlined looks awesome, but ill have to modify some thins..

Day 1
Deads
RDLs
Bench press
Curls

This looks all good, but anything that usually involves a barbell would be switched for a lever type bench machine (where you can add pads for squats and raise/lower the machine fr your needs)

Day 2
Hang cleans (instead of the shrugs; these do more for you)
Squats
Chins (instead of the lat pulldowns)
Oly bar corner press

Squat, cool just on the lever machine .hang cleans, I need to look up and see if I can pull off with the equipment provided. Chins, if I could get my fat ass up for more than one rep, I'd be all over it. Oly bar corner press, no bar, so it'll have tobe DB OH press or seated military type press on the lever machine, whichever is better... Any suggestions on how tomake it work with what I have at hand?

THANKS AGAIN!!

09-30-2009, 01:27 AM	#1
Cgrant is endlessly cutting Join Date: May 2006 Location: Jersey Posts: 557	training 3 days a week? Ok, long story short, I got laid off in april, thanks to p-funk I was good on working out at home through june, but then I gave in to summer and lived like a frat boy till oh say last week ( got my job back 3 days a week, which means I have access to the corp gym again) Here's the issue, only working M-W I don't have the ability to get in the gym the othre 4 days a week. Last time I ran a pretty decent cut, but worked out m-f at the gym... Any ideas how I should train only being able to get in the gym 3 consecuctive days a week? I'm thinking M upper push T lower push and W upper pull, maybe some HIIT on th and friday, since I DO have a treadmill at home. Any advice is appreciated!! (Sorry for being so long winded lol just wanted to be thorough) Check out my Journal

09-30-2009, 08:26 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	Upper Strength Lower Strength Total body conditioning patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-05-2009, 01:42 AM	#4
pumpfootwear Registered User Join Date: Oct 2009 Location: india Posts: 15	hi hey u can use 3 day card.. i mean to say one day to go for only triceps and chest ( wait lifting ) , second day arms and third day legs excercise and all .

10-05-2009, 02:00 AM	#5
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	You could do 2 fullbody workouts and use the other days of the week to do some type of GPP/conditioning workout. gtbmed's strength journal

10-06-2009, 04:03 PM	#6
Cgrant is endlessly cutting Join Date: May 2006 Location: Jersey Posts: 557	GPP? No idea what that is.. Either way I went with patricks idea, here's the workouts from monday and tuesday. 10/6 Squats 250 260 270 x6 SL Ham Curl 55 65 75 x6 Quad Ext 80 90 100 x6 Deadlifts 260 270 280 x6 10/5 Lat pulldown 215 225 235 x6 DB OH press 40x6x3 DB Curl 35x6x3 DB Flat Bench 40x6x3 Shrugs 260 280 290x6 As always criticizism and feedback are greatly appreciated. Tomorrow I will go for hill repeats as my modified HIIT cardio, maybe with some core strength (ab) workout too.. Check out my Journal

10-06-2009, 10:52 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,116	Do the bench press before you train shoulders, and try Oly bar corner presses instead of the dumbbell OH press - you'll love what they do, and your RC will thank you. I'd actually mix up the two days into upper and lower so you don't have to train delts and pecs on the same day; likewise, I'd hate to do deads at the end of a heavy leg workout. Maybe this: Day 1 Deads RDLs Bench press Curls Day 2 Hang cleans (instead of the shrugs; these do more for you) Squats Chins (instead of the lat pulldowns) Oly bar corner press Day 3 Your GPP/cardio/whatever else workout. Oh, maybe look at complexes for occasional shits and giggles: Got Built? » Superior(ity) Complex(es) Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode