T Nation

Minimalist High Frequency Program

Hi CT,

At the moment I have the least time I have ever had to train between full time work and a degree. I can make it to the gym 5/6 x a week but the sessions must be short but of high quality. Do you see this program as a good choice through this time.

Press + High pull Day

  1. Push Press 3,2,1,6,6,6
  2. Bench Press 3,2,1,6,6,6
  3. High Pulls 3,3,3,6,6,6

Legs + Row Day

  1. Squats 3,2,1,6,6,6
  2. Dead Start, Snatch Grip Row 8,8,8,5,5,5
  3. Pelvic Power Hold 7 x 6 second holds

These two days will be repeated 2/3 x a week

Could you just give me the nod as to if this is acceptable?

Many Thanks for your time yet again

[quote]Hull2012 wrote:
Hi CT,

At the moment I have the least time I have ever had to train between full time work and a degree. I can make it to the gym 5/6 x a week but the sessions must be short but of high quality. Do you see this program as a good choice through this time.

Press + High pull Day

  1. Push Press 3,2,1,6,6,6
  2. Bench Press 3,2,1,6,6,6
  3. High Pulls 3,3,3,6,6,6

Legs + Row Day

  1. Squats 3,2,1,6,6,6
  2. Dead Start, Snatch Grip Row 8,8,8,5,5,5
  3. Pelvic Power Hold 7 x 6 second holds

These two days will be repeated 2/3 x a week

Could you just give me the nod as to if this is acceptable?

Many Thanks for your time yet again[/quote]

  1. The high pull should be on the leg/pull day, not on the press day.
  2. The strength work should be done before the pump work (on the rows, 5,5,5,8,8,8)

So something like:

PRESSING DAY

  1. Push Press 3,2,1,6,6,6
  2. Bench Press 3,2,1,6,6,6
  3. Overhead supports 5-6 x 6-9 seconds

PULLING/LEG DAYS

  1. Snatch-grip high pulls from blocks 3,3,3,6,6,6
  2. Squats 3,2,1,6,6,6
  3. Dead Start, Snatch Grip Row 8,8,8,5,5,5
  4. Pelvic Power Hold 7 x 6 second holds

That’s perfect, thanks ct.

One last question.

Are you happy with me using the same rep.scheme fpr squatting 3 x a week? Or change it up abit between leg day 1, 2 and 3 maybe:

  1. 6,5,3,3,2,1
  2. 3,2,1,6,6,6
  3. 3,3,3,6,6,6

Many thanks again ct