Full Body 3X3, 3X6

Training
21

Coach, I have been looking at one of your programs that I have listed below and I would like to ask if similar programs can be performed two days a week by combining two exercises into one workout. Perhaps the additional hypertrophy loads in the first weeks will make the training more difficult, but still, what do you think.

Block 1
W1: 5 x 3 @ 80%
W2: 5 x 4 @ 80%
W3: 5 x 5 @ 80%
W4: 5 x 6 @ 80%

Block 2
W5: 4 x 3 @ 85%
W6: 4 x 4 @ 85%
W7: 4 x 5 @ 85%
W8: 4 x 6 @ 85%

Block 3
W9: 3 x 3 при 90%
W10: 3 x 3 @ 95%
W11: 3 x 2 @ 100%
W12: 2 x 2 @ 105-107,5%

22

that’s pretty much the scheme used in my 915 program.

But it’s not the same thing as the plan I posted earlier. It is a traditional linear progression model. Whereas the one I posted is block perodization. Don’t let the use of percentages food you, each block provided a completely different stimulus. For one thing, in block 2 each lift is trained 3x a week, not once.

The amount and type of assistance work also changes from block to block.

Is the scheme you posted effective? Sure. That’s how most powerlifters from the 80s did it and they got stronger.

23

Hi coach,

is it possible to use only 2 blocks?

Block1->Block2->Deload
or
Block1->Deload->Block2->Deload

Thanks!

24

I haven’t tried this scheme, I was just looking at it and wondering if it was applicable to training twice a week.
Thanks for answering.

25

Coach, I was wondering if you could give a quick look at my accessory exercises for the Accumulation phase to make sure I’m on track and not doing too much unnecessary work….

Day 1

Squat 4x8 65%

Front Squat 3x6-8

DB Rear Delt Flyes 3x8-10

Dead squat 3x6-8

Split squats 3x8-10

Day 2
Bench 4x8 65%

Floor press 3x6-8 (maybe this should be spoto press or 1&1/2 rep bench?)

Barbell row 3x8-10

DB Power flyes 3x8-10

Dips or push ups for max reps after this as a superset

Day 3
Deadlift 4x8 65%

Deficit deadlift 3x6-8

Dead Squat Bar shrugs 3x6-8

Romanian Deadlift 3x6-8

Band hip thrust 3X8-10

Day 4
Military press 4x8 65%

Slight incline DB military press 3x8-10

Chin Ups 3x6-8

Curls 3x8-10

Modified French Press 3x8-10

Weakness are……

Bench…. Off the chest

Squat…… coming out of hole

Deadlift…. Off the floor

Military……start coming off the shoulder shelf position.

Definitely need work on back overall(upper back particularly) and glutes/hamstrings are most glaring

26

Yet, you are not addressing those issues with your selection.

27

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