Resistance 3 Times Per Week?

Bigger Stronger Leaner Competitive Bodybuilding
1

I was doing 4X per week upper/lower 5x5 strength, but keep getting burned out because I felt like I wasn’t getting enough recovery. partly, I’m just not in shape enough yet probably to carry out a program like that. I jumped back into it too quickly, so I want to go back to doing resistance 3X per week MWF with a focus on hypertrophy to build up my base a little more.

Here’s what I have planned so far, let me know what you think.

Monday: Resistance

20 minute dynamic warm-up (light sprints with stretches)

Squat 3x10
Deadlift 3x10
Bench 3x10
Bent-over Row 3x8
Incline Dumbbell Press 3x8
Military Press 3x8 (should I do seated or standing?)
Dips 3x10 (bodyweight)
Triceps Extension 3x10
EZ-Bar curl 3x10
Ab circuit

Stretching

Tuesday: HIIT/Plyometrics

20 minute dynamic warm-up (light sprints with stretches)

4x20 yard dashes
3x30 yard broad jumps
4x40 yard dashes
3x12 standing high jumps
4x60 yard build-ups

Stretching

Wednesday: Resistance

20 minute dynamic warm-up (light sprints with stretches)

Squat 3x10
Deadlift 3x10
Bench 3x10
Bent-over Row 3x8
Incline Press 3x8
Dumbbell Shoulder press Press 3x8
Dips 3x10 (bodyweight)
Triceps Extension 3x10
EZ-Bar curl 3x10
Ab circuit

Thursday: HIIT (repeat Tuesday)

Friday: Resistance (repeat Monday)

Any suggestions or changes would be much appreciated guys!

3

squats, deadlifts, rows, 4 upper body compound pushing exercises and isolations! drop the volume down and see how you feel. also doing HIIT and plyos

try:

  1. lower body compound (squat, dead, variations)
  2. upper push (bench, incline, dips)
  3. upper pull (rows, pullups, pulldowns)
  4. shoulder exercise (press, rehab work, hang cleans)
    5&6 isolation exercises of your choice (skullcrushers, curls, etc)
4

[quote]bmitch wrote:
That looks like way to much volume… maybe thats why you were burning out… Go look at CW’s full body training article[/quote]

yup here you go http://www.T-Nation.com/readArticle.do?id=508031

5

Thanks for posting that article. I was burning out before because my volume was actually higher than this before! Is doing 3X fully body per week enough?

I tend to put on fat easily (and the fact that I’m already 13-15%) so I would really like to keep the HIIT in there on my off days.