Long time reader, first time poster. A little background information, been playing rugby for the last 5 years of my life but the real world doesn’t allow me time to be beat up day after day playing anymore. I love training and for the last few years have trained for one goal. Get strong and fast as f*ck! I was following my own version of Joe Defranco’s WSFSBIII workout with 4 day split.
Day 1- heavy lower
Day 2- light upper/ sprints
Day 3- rest, run
Day 4- light lower
Day 5- heavy upper
Rest/run/ flexibility on off days
This was my offseason workout and the results were great but I no longer have time to be in the gym for hour-hour and half 4-5 times a week.
I want to change it up and I don’t have a specific goal right now other than to be strong and look lean. Isn’t that what everyone wants ha.
I was thinking of doing a 3 day split where:
Day 1- Strength, 3-4 compound movements 5x5 with 70-90% 1RM
Day 2- Rest/ Run
Day 3- Hypertrophy 10-15 isolation exercises (full body) 2x10-20 reps 50% 1RM
Day 4- Rest/ Run
Day 5- Power, 2-3 explosive exercises (power clean and press, snatches, box jumps, plyo pushups,etc) 5 sets of 1-4 reps at 60-80% 1RM
Does anyone have any experience with a workout like this? I’m going to give it a shot for a month or so and see how it goes but will mostly be tracking the weight progression of my Day 1 compound movement rearranging the order to avoid tiring myself out early in the workout. I’ve done periodizations before with goals of strength for 4-6 weeks, hypertrophy 2-3 weeks, and power 4 weeks but I’m definitely interested to see what will happen when I put it all together. If anyone has tips or better ways to tweak the workout please let me know.