Train 3 or 4 days a week. If you train 4 days, 3 of those are “main workouts” and the 4th one is a lower demand session.
Use a daily undulating periodization model:
MONDAY (DAY 1)
Front squat (heaviest) 4 work sets of 6 reps
Bench press (moderate) 3 work sets of 10 reps
Deadlift (light) 3 work sets of 12 reps
Chest-supported t-bar row (pump) 2 work sets of 15 reps
WEDNESDAY (DAY 2)
Bench press (heaviest) 4 x 6
Deadlift (moderate) 3 x 10
Front squat (light) 3 x 12
Bent over barbell row (pump) 2 x 15
FRIDAY (DAY 3)
Deadlift (heaviest) 4 x 6
Front squat (moderate) 3 x 10
Bench press (light) 3 x 12
Seated row (pump) 2 x 15
SATURDAY (extra)
On this day the only “hard” exercise should be pull-ups, shoot for 50 total reps (no added weight) when you can get that total in 3 sets, go up to 60 total reps, etc.
The rest of the workout should be isolation work like curls, triceps extensions, lateral raises, etc.
- Type 3 require the most extensive warm-up. Do mobility work at the beginning of the workout, foam rolling and A LOT of gradually heavier warm-up sets before your work sets on the big lifts (up to 3-6 gradually heavier warm-ups).