I like volume. And I like Reg Park and his methods.
OPTION 3: (3X PER WEEK FOR ADVANCED TRAINEES WHO HAVE GREAT RECOVERY ABILITIES)
MONDAY
- Hyperextensions: 3x10 (one minute breaks)
- Barbell military press: 5x5
- Weighted pull-ups: 5x5
- Barbell squat: 5x5
- Romanian deadlift: 5x5
- Barbell curl: 2x5
- Close-grip bench press: 2x5
- Calf raise: 3x12
WEDNESDAY
- Hyperextensions: 3x10 (one minute breaks)
- Bench press: 5x5
- Barbell bent-over row: 5x5
- Power clean: 5x3
- Barbell deadlift: 5x5
- Dumbbell curl: 2x5
- Weighted dip: 2x5
- Calf Raise: 3x12
FRIDAY
- Hyperextensions: 3x10 (one minute breaks)
- Dumbbell clean and press: 5x5
- Weighted pull-up: 5x5
- Barbell squat: 5x5
- Dumbbell lunge: 5x5
- Barbell curl: 2x5
- Close-grip bench press: 2x5
- Calf raise: 3x12
- Take one-minute breaks in between each exercise and three-minute breaks in between each set.