3 DAYS ON 1 DAY OFF PROGRAM DESIGN

September 16, 2016

Hi Dr. Bell, I’m considering doing a 3 days on / 1 day off program to step up my game! Are there any tips or things I need to consider while creating this program?

If you ask 100 Weightlifters the same question, expect 100 different answers. For me, personally, I prefer to add a fourth day that is reserved for a very intense, High Intensity Interval Training cardio program. Most Weightlifters prefer something like this:

Day One: Upper Body: Chest, Shoulder, Triceps (Push Muscles)

Day Two: Lower Body: Quads, Hams, Calf, Abs

Day Three: Upper Body: Back, Biceps, Forearms (Pull Muscles)

Day Four: Rest

Repeat

I prefer to Super Set my exercises and pair my muscle by Agonist/Antagonist muscles. Super Set is efficient and takes less time, almost half the time for the same volume and keeps my heart rate high to derive a cardiovascular benefit. My 4-Day on, one day off is as follows:

Day One: Upper Body: Chest & Back

Day Two: Lower Body: Quads, Hams, Calf, Abs

Day Three: Upper Body: Shoulders, Biceps, Triceps, Forearms

Day Four: H.I.T.T. Cardio & Abs

Day Five: REST

*Make sure you give your Anterior Deltoid and Rotator Cuff Muscles sufficient rest (48 hours). You use your Anterior Deltoid and Rotator Cuff Muscles for all shoulder and chest exercises.

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