T Nation

Resistance 3 Times Per Week?

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!

That looks like way to much volume… maybe thats why you were burning out… Go look at CW’s full body training article

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)

[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

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.