T Nation

Intermediate 3 Day Program?

Hey guys, I’ve been working out for about two years now and I recently took a two month break due to an intense school workload and a lot going on in my life. Now it’s summer, and I’m planning on going back to the gym. The thing is, my program was done four times a week and now due to summer restraints and other engagements I can only work out three times a week. I was hoping that you guys could inform me or link me to a good article/program on the site or suggest a good split for the three days I have available. Thanks a lot.

Check out “Westside for Skinny Bastards” by Joe Defranco. Make your own adjustments as you work with the template as you see fit.

You also didn’t state your goals…the above would be if you wanted to get stronger and or bigger.

3 days a week is fine for most people to gain strength and size on, so don’t let this me an excuse for you.


Here are 2 programs you can look at:

Total Body Training by Chad Waterbury


The Shut Up Program by Tim Henriques


On the Shut Up Program, he talks about a 4-day split first, then a 3-day split, so you will have to scroll down a little bit to find the 3-day workout plan.

Hope this helps.

Bill Star’s 5x5 would be great too. check it out by googling Madcow 5x5…

i prefer the shut up program

Thanks for the help guys. I’ve done the 5x5 workout in the past - I gained a lot of strength yet mainly put on size on my chest. My goal right now is to get bigger, because my strength levels are pretty good for my weight but I haven’t seen that much size gain.

Pick up a copy of Mark Rippetoe’s “Practical Programming”. Really is a great addition to anyone’s library regardless of whether you’re a beginner, intermediate, or advanced lifter.