T Nation

Need a Three Day a Week Plan


I need one but it has to be a 3-day-per-week plan.



Here you go:

My goal is to build muscle


That will build muscle.


ripptoe is a great program. strength and muscle all in one.

just give it a try. you won’t be disappointed.

and trust me when i say this. you dont need a high volume of work to build muscle. totally unnecessary at this point.

If a beginner try starting strength or Bill Starr 5x5.

If more advanced check out Jim Wendler’s 3 day a week book or Dan John big 21 program.