Bodybuilding 3 x Week

Training
1

Hi coach, I love your work and have been following you for a while (I even bought your beat the apocalypse during quarantine haha).

However I have never found any of your BODYBUILDING program with less than 4 days/week.

Can I ask you how would you structure a bodybuilding Plan around 3 days/week?

Thank you

2
  • 1 push day (chest, delts, tricepsā€¦ typically one compound and one isolation fo each)
  • 1 leg cay (quads, hams, glutes one compound and one isolation for each)
  • 1 pull day (upper back, lats, bicepsā€¦typically one vertical pull, one horizontal pull, one traps exercise and 2 biceps movements)
4 Likes
3

Nice. Iā€™ll give this a go!

4

Just One question.

Would you cluster all the compound work at the beginning (eg. In the following order: Chest compound/shoulder compound/tricep compound/ chest ISO/shoulder ISO/tricep ISO)

Or

Do One muscle at a time

(Eg. Chest compound/chest ISO/shoulder compound/shoulder ISO/ triceps compound/triceps ISO)

?

5

All 3 compounds then all 3 isolations

1 Like
6

Hello Chris, three questions please:

-what are compound exercises for the butt when Iā€™m doing squats for the quads and romanian or stiff leg deadlifts for the hamstrings?
-is this plan also suitable for natural bodybuilders or would you change something?
-what do you recommend regarding training to failure, only on the one isolation exercise and how many sets?

Thanks

7

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