3 Day Hardcore Program
Workout Summary:
Intermediate
Build Muscle
3
Split
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Got Something To Say? Post Your Comments Below
Going to give this routine a try but have a question. A few of the exercises (e.g., barbell bench press) say to increase weight, which I'm assuming means to increase weight with each set to try and reach specified reps. What about the other exercises like incline dumbbell bench press that don't say to increase weight. Should I also increase the weight as the number of reps decrease with each set for those exercises as well?
thanks
Use the same weight on exercises that don't specify weight increases.
in all exercise cn i increase weight in all exrecises to increase its intenceness !!!!!!!!!!!!!
Hi Taswoor,
Always try to push yourself by adding more reps, and ultimately more weight.
u mean i cn increase reps of barbell curl more thn 8 rep if i m felling that muscle has more strenght left ...
Hi Taswoor,
When you reach the recommended number of reps for a set, add weight.
Thank's Steve.....ur schedule is working good .......Thank u again...
Wouldn't it be more ideal to switch Monday and Wednesday? You are already getting a decent arm workout with chest and shoulders which could lead to fatigue on Friday. Just a thought.
If I were doing this workout I would probably do chest and shoulders on Monday for the reasons you stated.
going to give this routine a try looks good! can you replace deadlifts with anything? it says you should only use this routine for 8 weeks but should you switch excercises in between?
I wouldn't replace deadlifts. They are a great muscle mass builder. And stick with the exercises as presented during the course of using this workout.
Thanks! I'll keep the dead lifts but can i replace the horizontal leg press with the 45 degree leg press and cable cross overs with pull overs or decline bench? and the 1 arm D.B. row with a row machine? and I cant do wide grip pull ups so can i do assisted wide grip pull ups?
Sounds good.
which should I replace with cross overs decline or pull overs? and if I want to gain weight how intense should the cardio be and for how long
I would go with decline bench.
Weight gain is all about eating enough. You can continue to do cardio several times per week, but just make sure you are eating more then it takes to maintain weight so you can pack on muscle.
ok thank you so which is best to replace crossovers with?
sorry what I meant to ask is do I go with same sets and reps if i replace it?
3 sets of 8 to 12 reps would work.
can I increase the reps of the shrugs?
Absolutely.
I've only been lifting for about 1 year and read a lot about split routines vs say choosing 10 multi-joint/muscle exercises and doing them 3 times a week. Some say multi-joint ones are best because split routines only work each muscle group once a week and that's not enough. Any thoughts on this issue?
Full body routines are a very effective approach, especially for beginners. There is no real urgency to complicate things early on. The body is willing to grow and respond from hard work on basic exercises. With that said, simple splits also work well if they contain solid, basic exercises like squats, bench press, etc. Either way, stick to training no more then 3 to 4 days per week as a beginner.
Thanks Steve. One more question. Some say rep rang of 4-7 is best for hypertrophy, others say 8-12 and still others say it's best to vary between those two ranges. What's your thoughts on best rep range for hypertrophy?
Rep range isn't nearly as important as progression of strength. In general, muscles will grow best in the 5 to 12 rep range when pushing for more strength.
A simple guideline is:
For compound lifts (bench press, barbells rows, overhead press), train within the 5 to 12 rep range.
For isolation lifts (flyes, laterals), train within the 10 to 15 rep range.
Legs can be trained up to 20 reps.
From this build lean muscle workouts, wondering how do you lose weight on your stomach with it?
Losing fat is all about diet. You need to eat so that you are losing about 2 pounds per week, while training hard and eating at least 30 to 40 grams of protein every 2.5 to 3 hours.
The back workout seems really low on sets. It only has basically 8 sets cause hyperextensions only works the lower back and not upper right? Is this really enough to stimulate growth in the back?
Hi Jordan,
This is actually a very high volume program.
Deadlifts work the upper back heavily, so there are 11 sets for upper back.
what does it mean when it says "to switch to keep muscles growing" switch the days you do these workouts?
Hi Mrsam,
It means to switch to a new routine every 8 weeks or so.
Hi Steve,
What should be the rest period between reps and sets?
30 seconds between reps and 60 seconds between sets...?
Thanks.
Hi Murat,
Rest up to 2 minutes between sets, and up to 5 minutes between sets on very taxing lifts like squats.
Sorry Steve,
Last question...
When we have to do,say 3 sets consisting of 10 reps then 8 then 6 at a particular weight of whichever exercise it may be,when do I raise the weight?
If I can do 10 then only 7 then 4 do I just raise the weight on the first lift the next time I am on that exercise and keep sets 2 and 3 at the lower weight until I can hit 8 reps then 6,or do I only raise the weight when I can complete a full 10,8,6 at the same time.
Very wordy I know but hopefully it makes sense...
Thanks again.
Hi Murat,
In most cases, you will use the same weight. You want to use as heavy of a weight as possible on the first set without training to failure. As your muscles fatigue, odds are you won't be able to perform as many reps on the second and third set.
hi gona start this routine but was wondering u no wen it says do 3 sets of like 10,8,6.dose that mean u do the 10,8,6 three times or do u do the first set 10, second set 8, third set 6?could u clear this up for me thanks
Hi Hugh,
You perform 3 total sets...first set is 10 reps, second is 8 and third is 6.
anyone had any luck on this program and i was wondering if it would work if i brought in a crossfit for the off days to get cardio
Hey Steve,
I was wondering about all this "training to failure" business. I've noticed that on most or all of the advertised workout routines provided, training to failure is hardly ever recommended. I've only been lifting wights for about four months now, and have been basically going till failure on almost all sets. I'm wondering why NOT training to failure is so important. Thank you.
Hi Brendan,
Training to failure is easier for a beginner because the weights are lighter, and there is less stress on the central nervous system joint, tendons, etc. But as you get stronger, it can start to take it's toll.
If you look at lifting from a longevity standpoint, and realize you want to be lifting and have a good body when you're still 40, you'll want to take care of it the best you can.
I am not a fan of training to failure simply because it's not needed. Push for more reps, and when you can perform the recommended number of reps for a set add weight. this progression of weight, along with a solid bodybuilding diet, will be all you'll ever need to reach your goals.
So simply stated...training is hard enough. You can certainly use failure, but it's not needed, nor is it the best way to train over the long haul.
Excited to try this one out as a hardgainer. When you say "heavy" for deadlifts and close grip bench press, what exactly do you mean?
Hi Jon,
It means use as much weight as possible for the rep range...to the point where it would be difficult to perform another rep.
Hello Steve : I have working out on and off for 35 years and been lifting consistantly now for 3 years. @ age 50 do you feel that this planwould be more affective than hitting each body part 2x per week?
Hi Joe,
This program has quite a bit of volume so I think it would be plenty of work. I would recommend trying it, and decreasing the volume a bit if it seems like too much.
Twice a week can be tougher if you are lifting heavier weights, so depending on where the weights are at, it might be a good approach.
Hi Steve,
I have just started week 7 of this routine, it has certainly helped me bulk up some but I think I may now be hitting the limit of progression, understandable as you do recommend it as an 8 week routine.
My questions are...
1) when I finish week 8 should I take a week off from training to let my body adjust before starting my new routine, or just carry on with the new one after a day or 2 rest ?
2) which routine would you suggest I move onto to continue trying to bulk.
3) as well as hopefully suggesting a routine for me, is it possible, due to work commitments, that the routine be no more than 3 days a week and no more than 30 mins start to finish (this would mean I could leave the house at 06:00am rather than 05:30 ! If it has to be longer than 30 minutes though that is fine )
Thank You,
Murat.
Hi Murat,
1) A week of after these 8 weeks can help you heal up and rest a bit. It's a good idea.
2) I would suggest a full body routine. There are some routines in the following article. You may have to cut back the sets a bit to stay at 30 minutes.
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
for the military press reps, does that mean one set consists of 10, 8, and 6 reps
Hi Stuart,
Those are 3 military press sets, with about 90 to 120 seconds of rest between each set.
is it ok to run after u lift?
Absolutely!
hi steve what is the point of doing so much reps for the incline dumbell curl?
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