IMPORTANT NOTICE : THESE WORKOUTS ARE FOR ADVANCE LIFTERS. DON'T TRY THEM IF YOU DON'T HAVE AT LEAST 18 MONTHS OF EXPERIENCE WITH THE IRON GAME!!!
THREE DAYS A WEEK FULL - BODY BLAST

When you were a beginner the used of this kind of training schedule was the perfect one. Intermediate or advance trainees who hit a rut always went back to it to get growing again. Use a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday rotation. Trust me, if you follow this program as described, you won't be able to train more frequently.

Workout 1
Squats - 5 x 5*
Bench Press - 5 x 5*
Chins - 5 x 5*
Dips - 5 x 10* *
Dumbbell Curls - 5 x 10* *

* Do two progressively heavier warm-up sets followed by three work sets. It should be really tough to do five reps on all three sets. Once you can get five reps on all three sets, add 10 to 20 pounds and start over the next time you use this workout.

* * Do two progressively heavier warm-up sets of 10 reps followed by three work sets, using enough weight to make it hard to perform three sets of 10.

Workout 2
Deadlifts - 5 x 5*
Military Presses - 5 x 5*
Barbell Curls - 5 x 5
Close-Grip Bench Press - 5 x 5

* Do two progressively heavier warm-up sets followed by three work sets with your top weight for five reps.

Workout 3
Squats - 5-6 x 2*
Bench Press - 5-6 x 2*
Hammer Curls - 5-6 x 2*
Flat or Incline Bench Press - 5 x 5* *
Stiff-Legged Deadlift - 5 x 5

* Do several progressively heavier warm-up sets of two reps until you reach the absolute maximum weight you can handle for two all-out reps. Do your final set at 90 percent of your one-rep max. If you are new to low-rep training, you may need to take it easy the first few times and use a weight that's 75 to 80 percent of your one-rep max. After that don't hold back.

* * Use the same format as the one listed for the Squats workout 1.
This program may be a simple, but its not easy, specially if you use appropriate poundage's. If you do, you wont be able to train more than three times per week.


I plan to give this one a go come thend of the summer, and stick with a power building regiem throughout the winter, and then lean up with some bodybuilding splits before next summer.....< or at least thats the plan anyway.....