Program for Improving Strength, Hypertrophy and (an)Aerobic Endurance

[darrenx]

Neuro Type 3 Size and Strength Programs?

Train 3 or 4 days a week. If you train 4 days, 3 of those are “main workouts” and the 4th one is a lower demand session. Use a daily undulating periodization model: MONDAY (DAY 1) Front squat (heaviest) 4 work sets of 6 reps Bench press (moderate) 3 work sets of 10 reps Deadlift (light) 3 work sets of 12 reps Chest-supported t-bar row (pump) 2 work sets of 15 reps WEDNESDAY (DAY 2) Bench press (heaviest) 4 x 6 Deadlift (moderate) 3 x 10 Front squat (light) 3 x 12 Bent over barbell row…