T Nation

Layer System 3 Days a Week


#1

Hi, coach, i’ve read all of your articles, and i love them all!
Recently i have only 3 times a week to lift. I know that the layer system is 4/6 for week. I’d really appreciate if you have some suggestions on a 3x week split. My goal is strenght/size.
Thanks!


Workout of the Day (Not Crossfit). Suggestions?
#2

Actually I started using layers much less frequently. For example my wife does it only once a week for the lift we are focusing on. As a complete system done 4-6 days a week about 70% of the population burns out after about 5 weeks.

If I were doing layers as the main system, training only 3 days a week I would do this:

DAY 1
Bench press pattern layer
Some isolation work for triceps, delts and chest (do not go longer than 15 min)

DAY 2
Squat pattern layer (pick the best squat variation for you)
Bench press strength-skill (6 sets of 2-3 reps with 75-80%)

DAY 3
Hip hinge (deadlift) pattern layer (pick the best variation for you)
Upper back work (20-25 minutes)


#3

Thanks coach! Can i add some sort of conditioning at the end of each session? And also, i have puny shoulders ,In bench day can i use your growht factor for shoulders?


#4

You can pick ONE growth factor superset for shoulders. The worst worst worst mistake when doing layers is to do too much volume on top of it. Honestly if you are someone who has a hard time building size and strength I would wait until I’m done with the layers to do conditioning work.


#5

Thnks a lot coach!
I think ill’start this monday with this approach:

DAY 1 SQUAT LAYER + PRESS
SQUAT RAMP TO 3 RM
SQUAT CLUSTERS 3 SETS
SQUAT 5/4/3/2/1 X 3
PRESS RAMP TO 3 RM
PRESS CLUSTERS 3 SETS
PRESS 5/4/3/2/1 x 3

DAY 2 DEADS +BACK WORK (and biceps)
DEADS RAMP TO 3 RM
DEADS CLUSTER 3 SETS
DEADS 5/4/3/2/1 x3
HIGH PULL FROM BLOCKS 3X5
ROWS ,PULLUPS AND CURLS 3X8/12

DAY 3 BENCH +FRONT SQUATS + PUSH STUFF
BENCH RAMP TO 3 RM
BENCH CLUSTERS 3 SETS
BENCH 5/4/3/2/1 x 3
FRONT SQUATS 3X6
INCLINE , POWER FLYES FROM FLOOR 3X8/12
1/2 GROWHT FACTOR SHOULDERS X3

What do you think? Too much volume? Some serious bullshit, or a good one?
Thanks again


#6

Way too much volume. You CANNOT do a full layer workout for a big lift then do other “big work” in the session. You can do some isolation work OR maybe one lift trained for strength-skill (6 sets of 2-3 reps with around 80%).

What you posted will destroy your nervous system.


#7

Thanks ct!