T Nation

Best Damn Workout 3 or 4 Days Per Week?


#1

I’ve been reading lots of good feedback on CT’s “The Best Damn Workout Plan For Natural Lifters”. Just wondering if anyone has been able to convert this into a 3 or 4-day per week schedule while retaining the core principals. If so, what does your plan look like?


#2

I was looking at trying to do the same thing. It might be possible, if you were willing do 8 exercises each workout with 2 exercises per body part. I was thinking of taking Friday - Workout A3 and match it up with same body parts on Monday A1 and do the same with Saturday -Workout B3 and match it up with Tuesday -Workout B1. That would get it down to 4 days. You could possible pick apart the remainder day and divide its parts into the last 3 days.

Here is what I ended up with:

Monday – Workout A1

  1. Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
  2. Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
  3. Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause se
  4. Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
  5. Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
  6. Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
  7. Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set.
  8. Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set

Tuesday – Workout B1

  1. Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set

  2. Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set

  3. Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set

  4. Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set

  5. Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation

  6. Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set

  7. Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set

Wednesday – Workout A2

  1. Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
  2. Leg Extension: 2 sets of 6 and one 6-8-10 drop set
  3. Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor
  4. Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
  5. Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
  6. Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
  7. Preacher Curl: 2 sets of 6 and one maximum mTor activation set
  8. Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set

#3

Thanks for the reply tootall. I think you hit on the difficulty of converting this into a 3 or 4-day per week program. The whole premise is achieving an effective dose of stimulation while minimizing cortisol levels. Doubling the per-workout volume on a 3-day schedule will achieve the same weekly volume as the original plan, but I suspect it will have a negative effect on cortisol levels. Not to mention you’d be too exhausted after your RDLs to do put in much effort on the GHRs. Seems like you have 2 options. For a 4-day plan, do the workout as stated, but spread the 6 workouts over 1.5 weeks instead of 1. So you’d be hitting each muscle twice per week. For a 3-day plan, you’d have to do full-body. Combining the full push workout with the full pull workout into in a single session would be too much though… especially when you consider the intensification techniques. So what do you do?


#4

The program as designed is not built to be done 3-4 days a week. It is based on the principle of high frequency, and the tradeoff is a lower volume. If you train less often you can’t hit each muscle as often and as such the low volume wont work as well


#5

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