{"id":1402,"date":"2010-10-19T14:38:27","date_gmt":"2010-10-19T14:38:27","guid":{"rendered":"https:\/\/powerbuilding.pl\/simple-3x-week-workout-plan-from-ia\/"},"modified":"2010-10-19T14:38:27","modified_gmt":"2010-10-19T14:38:27","slug":"simple-3x-week-workout-plan-from-ia","status":"publish","type":"post","link":"https:\/\/powerbuilding.pl\/en\/simple-3x-week-workout-plan-from-ia\/","title":{"rendered":"Simple 3x\/Week Workout Plan from IA"},"content":{"rendered":"<p>Translation from http:\/\/powerbuilding.pl<\/p>\n<p>Author: Iron Addict (R.I.P.) from ironaddicts.com:<\/p>\n<p>A SIMPLE Power Based Routine<\/p>\n<p><strong>Monday (Workout 1)<\/strong><\/p>\n<ul>\n<li>Squat or Box Squat 2-3 sets x 5 reps<\/li>\n<li>Glute\/Ham Raises or Pull-throughs 3 x 10<\/li>\n<li>Bent-Over Row or Chest-Supported Row 4 x 6<\/li>\n<li>Barbell or Dumbbell Bicep Curl 3 x 8<\/li>\n<li>Calf Raises 3 x 15<\/li>\n<\/ul>\n<p><strong>Wednesday (Workout 2)<\/strong><\/p>\n<ul>\n<li>Flat Barbell Press or Board Press 3 x 5 or 3 x 3<\/li>\n<li>Incline Dumbbell Press 4 x 8<\/li>\n<li>Standing Barbell or Dumbbell Press 3 x 8<\/li>\n<li>Triceps French Press 3 x 10<\/li>\n<li>Abs 3 x 10<\/li>\n<\/ul>\n<p><strong>Friday (Workout 3)<\/strong><\/p>\n<ul>\n<li>Deadlift or Rack Pulls (below knees) 2-3 x 5<\/li>\n<li>Leg Press 2 x 10<\/li>\n<li>Pull-ups or Lat Pulldowns 4 x 6<\/li>\n<li>Barbell or Dumbbell Bicep Curl 3 x 8<\/li>\n<li>Calf Raises 3 x 15<\/li>\n<\/ul>\n<p><strong>Monday (Workout 4)<\/strong><\/p>\n<ul>\n<li>Incline Barbell or Dumbbell Press 3 x 5 or 3 x 3<\/li>\n<li>Flat Dumbbell Press 4 x 8<\/li>\n<li>Standing Barbell or Dumbbell Press 3 x 8<\/li>\n<li>Cable Triceps Extension 3 x 10<\/li>\n<li>Abs 3 x 10<\/li>\n<\/ul>\n<p><strong>Wednesday (repeat Workout 1) &#8230;<\/strong><\/p>\n<p><strong>Friday (repeat Workout 2) &#8230; etc.<\/strong><\/p>\n<p><strong>Notes:<\/strong><\/p>\n<p>Deload (light week) every 4-8 weeks (for most people, every 4-5 weeks works best) by doing 1\/2 the sets or using 85% of the weight.<\/p>\n<p>Do not train to failure; leave 1 rep in reserve, meaning when your form starts to break down, end the set.<\/p>\n<p>If you have recovery issues, remove 1 set from each exercise.<\/p>\n<p>Perform repetitions dynamically in the positive phase of the movement (e.g., pressing the barbell) and controlled in the negative phase (lowering the barbell).<\/p>\n<p>The load for sets is constant; if you cannot complete all sets with a given load, it is too heavy.<\/p>\n<p>You can swap smaller exercises for others, e.g., barbell bicep curls for hammer curls or other triceps exercises, etc.<\/p>\n<p>DO NOT REPLACE COMPOUND EXERCISES WITH ISOLATION EXERCISES. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THESE ARE THE 2 MOST IMPORTANT EXERCISES IN THIS PLAN.  <\/p>\n<p>Change exercises every 4-8 weeks or when you hit a plateau.<\/p>\n<p>Exercises that can be changed:<\/p>\n<p>If you absolutely have no other option, you can change squats to machine squats or leg press. THE EFFECTS WILL BE SMALLER. <\/p>\n<p>Rows can be done with dumbbells or on a machine.<\/p>\n<p>For bicep curls, you can use any variation: barbell, dumbbells, etc.<\/p>\n<p>For triceps exercises, you can do any exercise.<\/p>\n<p>Calves can be done on a leg press, with a barbell on your back, with a dumbbell, on one leg, etc.<\/p>\n<p>You can change flat barbell press to dumbbell press or dips.<\/p>\n<p>Standing barbell or dumbbell press &#8211; do not replace with anything else.<\/p>\n<p>Abs &#8211; you can do weighted crunches, hanging leg raises, ab-wheel, or ab machines.<\/p>\n<p>You can change deadlifts to Romanian deadlifts and good mornings.<\/p>\n<p>Leg press &#8211; you can change to front squats.<\/p>\n<p>Incline dumbbell\/barbell press &#8211; do not replace with anything else.<\/p>\n<p>You can change flat dumbbell press to dips.<\/p>\n<p>If for some reason you cannot do certain exercises, you can definitely swap them for something else; look around the gym.<\/p>\n<p>Iron Addict<\/p>\n<p>&#8212;&#8212;&#8211;<\/p>\n<p>Don&#8217;t know what an exercise looks like? I&#8217;ve added videos of exercises like Glute\/Ham raises and Pull-throughs to many posts; search for them and you&#8217;ll definitely find videos on the site. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Translation from http:\/\/powerbuilding.pl Author: Iron Addict (R.I.P.) from ironaddicts.com: A SIMPLE Power Based Routine Monday (Workout 1) Squat or Box Squat 2-3 sets x 5 reps Glute\/Ham Raises or Pull-throughs 3 x 10 Bent-Over Row or Chest-Supported Row 4 x 6 Barbell or Dumbbell Bicep Curl 3 x 8 Calf Raises 3 x 15 Wednesday (Workout 2) Flat Barbell Press or Board Press 3 x 5 or 3 x 3 Incline Dumbbell Press 4 x 8 Standing Barbell or Dumbbell&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[],"class_list":["post-1402","post","type-post","status-publish","format-standard","hentry","category-workout-plans"],"_links":{"self":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/posts\/1402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/comments?post=1402"}],"version-history":[{"count":0,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/posts\/1402\/revisions"}],"wp:attachment":[{"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/media?parent=1402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/categories?post=1402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/powerbuilding.pl\/en\/wp-json\/wp\/v2\/tags?post=1402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}