Can anyoen suggest a 3 day a week maintenance routine? Now that Rugby season is under way I need to scale things back a bit, down to 3 days a week, 12 sets a day max. Any suggestions would be greatly appreciated.
I am currently n season for rugby and lift mon wen and light on tue/thur.
Mon speed squats ala westside barbell. 4 sets hamstring/ 4 abs
Wens Speed bench ala westside barbell 4 sets back 1-2 tri and 1-2 bi
Tues Deadlifts moderate and rear delt shoulder pre hab work
Thurs neck/forearms, anything pre hab…sled dragging etc…
Where do you play?
If there’s any way you can do it I’d prefer
seeing you training more frequently. The reason is that when your sport is demanding, you
want consistency: you don’t want a bodypart
fatigued one day, another bodypart fatigued another day, etc.
If all that’s needed is maintenance, you
could do one set per bodypart as many
days per week as possible (up to 6 days, believe it or not!), and if there are several exercises you like for a bodypart,
they can be done at different times of the
week. However, keep it to “serious” compound exercises.
More ordinarily, for the guy not playing a sport seriously, I’d split it as a push
day for upper body, a leg/abs/lumbars day,
and a pull day for upper body. However,
that does give you some days during the
week when muscles are unusually fatigued
or sore.