T Nation

Modified 3,3,3,6,6,6 Program


Hi CT,

After you gave me a new method of performing my strength capacity section of my workout yesterday I have put together my split. Can you see any glaring issues with exercise selection or placement?

Exercises in brackets will be added once I am fully recovered

1. Clean + Push Press: 3,3,3,6,6,6
(2. Bench Press: 3,3,3,6,6,6)
3. Clean +Push press: 5x3, 5x2, 5x1 (1 set every 30 sec)

1. High Pull: 3,3,3,6,6,6
(2. Dead start Row: 5,5,5,8,8,8)
3. High Pull: 5x3, 5x2, 5x1

1. Back Squat: 3,3,3,6,6,6
(2. Romanian Deadlift 3,3,3,6,6,6)
3. Back Squat: 5x3, 5x2, 5x1

1. Bench Press: 3,3,3,6,6,6
(2. Dips: 4x8)
3. Bench Press: 5x3, 5x2, 5x1

1. High Pull: 3,3,3,6,6,6
(2. Dead start Row: 5,5,5,8,8,8)
3. High Pull: 5x3, 5x2, 5x1

Many Thanks CT


Only perform 1 of the 2 lifts (clean or press) for 2 or 3 reps in the strength-capacity portion. Doing 3 full clean & press will take you about 15 seconds maybe up to 20 if it takes you longer to set up, which gives you only 10 seconds to start the next set. You'll run out of gas after 3 sets.

So either do 1 clean + 3 push press for 5 sets, every 30 seconds, then 1 clean + 2 push press for 5 sets, one every 30 seconds and finally 1 clean & press for 5 sets, one every 30 seconds... OR do the same but with 3 cleans + 1 press, 2 cleans + 1 press, and 1+1

The rest look fine


Brilliant, good job I asked, was psyching myself up for the thought of clean + push press strength capacity tomorrow performing the full lift. Wouldn't have been pretty.

Do you regulate the strength capacity section in anyway like weight, rep speed or technique?

Also, do you see then technique being effective with a dead start row as the main movement?

Thanks Again


I've tried searching but cannot find out how the 3,3,3,6,6,6 works. Is it 3 sets of 3 at the same weight then lower the weight for 3 sets of 6 or is there something more to it? Anybody got some info


This is all I have...enjoy

CT- Sets & Rep Schemes

Christian Thibaudeau: 6s, 3s, 2s and 1s: 6s build MUSCLE and strength, 3s build STRENGTH, muscle and density, 2s build DENSITY, strength and improve your capacity to showcase your strength into a max effort, 1s improve your capacity to showcase strength and build density while also building some strength (actually inferior to 2s and 3s in that regard).

Christian Thibaudeau: MY CURRENT SETS AND REPS SCHEME: I love the 6-5-4-3-2-1- scheme. But I'm IN LOVE with 3 x 6, 1 x 3, 1 x 2, 1 x 1... it makes it easy to progress. First work on increasing load on your sets of 6. When you can lift 10-20lbs more on all sets of 6, work on adding weight on your set of 3. When that is up by 10-20lbs, work on the 2. When the 2 is up by 20lbs re-test your max

Christian Thibaudeau: PROGRESSION ON 3X6, 1X3, 1X2, 1X1: The 6 are done so that the highest average load is achieved. Most of the time I will take 2-3 gradually heavier preparatory sets which will help me select the weight for the first work set, which is challenging but on the conservative side. I add 10-20 lbs for the second set (unless the first set felt perfect) and most of the time I use the same weight for the third set unless the second felt too easy. I add 20-30lbs for the 3, 10-20 per set for the 2 and 1.

Christian Thibaudeau: SETS AND REPS SCHEME CHANGES: My current key sets and reps scheme respect the same breakdown. The 3 key ones I use are (1) 3 x 6, 3 x 3 (2) 6-5-4-3-2-1- (3) 3 x 6, 1x3, 1x2, 1x1... if you notice they all have 3 sets in the 4-6 range and 3 sets in the 1-3 range. I find that pattern to be best for max growth. So you could also use 6, 5, 5, 3, 3,2 or 6,6,5,3,1,1 for example. Really, 3 sets in the 4-6 range anf 3 in the 1-3 range. These can be rotated at will in no specific order.

Christian Thibaudeau: 6,5,4,3,2,1 LOAD PROGRESSION: This scheme is very simple. You add weight and drop a rep on every set. Each set should be equally hard meaning that every set is performed with a weight that is challenging for the required number of repetitions without having you use bad technique. As for 6,6,6,3,2,1 I discussed it last week.

Christian Thibaudeau: CLUSTER 5: This is one of the most effective strength-building technique as well as a very powerful muscle-building stimulus for more advanced lifters. Basically each set has 5 total reps done with a weight you would normally lift 3-4 times. But you take 7-10 seconds of rest (replace the bar on the support or pins after each rep) between each of those reps.


Well I just finished my first Clean and push press workout following this scheme. One word, brutal. The max strength sets were as expected but the strength capacity section (5x3, 5x2, 5x1) was all together a different game, I definitely entered the twilight zone on more than one occasion.

However, on completing this final section after I gathered myself off the floor and upon leaving I felt a calmness and clarity of thinking I have never felt before. So I don't know what physiological and psychological effect these have had but it certainly feels good.

Oh, and my hands are f****d!!



Tried to delete post because I found the answer I was looking for but it just showed a blank post so I figured I'd put something here..