Keep It Simple! 3 Day Full Body Template
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28-09-2022 2:39pm#1
Keep It Simple! 3 Day Full Body Template
My modus operandi is keeping the training process as simple as possible.
Why?
1. The less you have to do, the easier it is to do it well
2. Less complexity means it's easier to identify what needs to change
3. More complexity rarely yields better results. Often the opposite.
With that in mind, today I'm giving you guys a 3 day template to work off. If you're in a rut and second guessing your training, this is the programme for you. This is big on the basics and will yield big results.
Important Notes
- Alternate between A and B week so muscle groups get even work
-The weight you do, and the number of sets, is determined by the number of reps you have in reserve (RIR).
- If you hit the upper end of a rep range, go up by 2.5kg/5lbs.
- You keep doing this until you hit a weight where you only have 2 RIR.
- After your first week, you'll warm up and start at the weight you left off at. Once you can no longer progress on that, you'll do multiple sets at that weight until you can hit the upper end of the rep range.
- Example: If you're stuck on getting 10 reps of 60kg on bench press, break it into sets of 5. Cap sets once you are at 2 RIR. Keep adding total reps every week until you can do a set of 10 with 60. Then move to 62.5.
- Rinse and repeat.
Additional Accessories
Add in arms, chest, calves, abs, etc as you please. It really doesn't matter.
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