T Nation

3 Days A Week


I am only able to get to the gym 3 days a week. I would like to get there 4 days a week but it really just can't happen, i put together a program and was wondering if you think it will work out well or not. I had two ideas.

Squats: I'll switch what i do every 3 weeks sometimes i will work up to a 3RM or a 5RM, sometimes a 1RM, and some high reps around 10 or so. Some weeks will be on a high or low box.

Speed pulls: 6 singles

GHR: various sets and reps sometimes 3x10 or how many sets it takes me to get to a amount of reps normally 40-50 reps

Ab work: 3-5 sets 5-10 reps

Bench Press: some weeks working to a 3-5RM other week with boards and mini bands, and i would like to do some weeks of speed work.

Dumbbell work: 3-5 sets 5-10 reps

Lat work: rowing or pull-ups normally trying to get total of 60 reps with 4x15 or 6x10

Delts: militarys or 3 way shoulder raises, 3-5 sets of 8 on military and 3x20 with the 3 way shoulder raises

Triceps: noramlly a extention 3x10

Roatate deadlifts and goodmornings everyweek: Goodmornings done in reps of 3-5 deadlifts done in reps of 1-3. Some deadlifts will be done from off a 3 inch box and some will be done out of the rack
Speed box squats: 6 doubles
Pull-thoughs: 3-5x10-12
Abs: same as monday


bench press: some weeks working to a 3-5RM other week with boards and mini bands
Triceps: extentions 3x10
3 way shoulder rasies: 3x20
Pull-ups: around 60 reps in 4-6 sets

Roatate heavy squats with heavy deadlifts each week- squats 3-5 rep max deads 1-3.
Roate speed box squats and speed pulls
GHR: 3x10
Lunges: 3x10
abs: 3x10

bench: 8x3 speed
DB work: 3-5x10
Miltairy press: 3-5x8
Row: around 60 reps in 4-6 sets
Rear delts: around 40 reps in 3-4 sets

Not sure witch one of thses to follow. Maybe do one for a while than do the other. See anything i should add or take out. Right now i'm 15 years old 5'8 and 200lbs. My maxes are a 245lb bench, 365lb squat and a 405lbd deadlift.