Best 3 Day/Week Program?

Hi,
after one year of wendler 5/3/1 (which i enjoyed very much), i fell the need to do something different and to change my “coach”.
I’ve ever loved Thibaudeau’s advices and workouts and i want to try something about this.

Assuming that i can train just 3 day/week (+ sometimes an extra day of cardio), that i love training heavy and that my goal is to getting strongher and improve my performance, my 5RM, 3RM, 1RM on the big lifts, which Thib’s program can i choose?

Thanks a lot!

CT does not write much about strength specific programs. And, the majority of his programs are five, or even six days per week.
Probably best to stick with a Wendler program.

If you can I can’t suggest enough goin for a 4 or 5 day split. I train powerlifting. Bench and Squat twice a week, Deadlift once. I won’t go back to lower frequency. For me it has done wonders. Also I highly recommend thibarmy.com blog, search for Hepburn Layers. Holy shit did that work like viagra for me. I added 20kgs to my bench and Squat in 4 weeks

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If you absolutely can’t squeeze in a fourth day of lifting then you could try looking at the calendar differently.

Just go by workouts instead of training weeks. The program I recently finished was four days a week for 12 weeks. That’s 48 workouts. The same program would take you 16 weeks.

I’m not sure if you’d see the same progress but it’s an option.

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layer system ; 3 days, squat bench deadlift ?

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I’m not going to take the time to Google it but I believe Chad Waterbury “Waterbury method“ (10 X3) is three days per week.

guaraated muscle mass program by paul carter !

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915 without the power clean day would be good. Just get extra back volume on other days

This was my idea. Do you think 915 without power clean day should be effective!?

I think so !

Best 3 day is a full body (something like built for battel strength circuits) with rotating rep schemes.

Day 1 a 3-5 ramp to rep max
Day 2 12/8/6/4
Day 3 5/4/3/2/1 or intensity waves (7/5/3, 7/5/3)

Mixing and matching 3-5 compound exercises. Finish each workout with some assistance work/myoreps.

Godly gains

CT’s strength-skill work might be worth a look.

So I assume that’s what you are doing then? After all you’ve been whining for 3+ years how you cannot progress and can’t reach the physique you had 4 years ago. If it gives you Godly gains, I assume that you are saying that because you actually tried it and since it works so well that’s how you are still training… right?

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In the past i tried to adapt a 4 day/week program in a 3 days/week routine (following the scheme ABC - DAB - CDA - BCD) but the frequency was too low and i cannot progress at a good rate…

It seems interesting, but in relation with the rep/set scheme you posted i dont’ undestand how to matching the compound movement.
Bench, squat and deadlift every day?
Thanks!

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I think your best bet is to plan on full body training with a different emphasis each day (push one lift, volume for the others) .

Another approach could be to vary the intensity/volume each workout but do the same for all lifts. Heavy day, light day, medium day.

I think it would work well. You bench/squat twice per week and deadlift once. Too be honest personally I dont think my clean has much carry over to my dead( because i dont practice the clean enough throughout the year, it is definitely is fun though ).If you really wanted to keep the clean you could do it before deads.

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In the past I have used cleans as a warm up for deads. It was my way of sneaking them into the program without “adding” another exercise.

I worked up to a 2 plate power clean and then I was ready to deadlift.