3 Day Total Body Performance
Block 1
Over the years, my total time for training has decreased and I can no longer afford the time to lift 5 times per week, nor do I think it is actually necessary to produce results. Three to four sessions per week has become the standard, and has proven to be quite effective. Hence I built a 3 Day per week Total Body Performance Program (Block 1 of n - will continue to build on this series if you all enjoy it).
Total body every session may seem like a lot, but it is really only 1-2 exercises per upper or lower body.
The Details
Block 1 starts with a 6 RM progression, building intensity over 4 weeks. I included the % of 1RM for the primary exercises so you have a better idea of the intensity of primary exercises.
Provides insight into the the linear periodization strategy.
I started Block 1 with sets of 6, to build a solid strength base before moving to lower reps and heavier weights. Building a proper base is crucial before moving to higher intensities.
If you are just starting to lift weights or coming back from a long break I suggest you start with one or both of the following programs:
Plus Sets - Always stop 1-2 reps before failure and use a spotter is applicable
I also added in a plyometric/jump progression. The total jump volume and intensity starts very low and builds slowly. There’s no reason to go all out, its a long term game. The majority of people do not or have not jumped in years or run at high speeds since high school, so it doesn’t make sense to throw in high intensity jumps like depth jumps or continuous jumps.
Video Links on the PDF are functional, and found on the left of each exercise as an underlined “V”.
Equipment
The current version below requires the following equipment:
Barbell and Plates
Dumbbells or Kettlebell
Cable Machine
Medicine Ball
Can you make substitutions? Absolutely, I encourage it. If you are struggling to find a suitable substitution, send me a DM by clinking this link.