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3 day powerbuilding program?
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3 day powerbuilding program?
One of those principles is the Direct / Indirect principle for designing your training week. 3) Every other day, ex: sun – tues -thurs – sat. Here I share a full body powerbuilding split set for three days per week. Though the name of this program is similar, it is not. 5/3/1 Strength and Conditioning from the book, Forever 5/3/1. Stay consistent over the 12 weeks, and this will build you a solid foundation of strength and size. com/coursesIN this video, I want to go over the Kizen Training Powerbuilding Program and sho. Notes directly from Brian: Fill in your competition lifts and 1RMs in the spreadsheet. How long does it take to become a PSW in … Overview Information Ages: 3 Cost: Free. The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. Push/pull/legs is a resistance training program featuring a unique split of muscle groups. It extends for upto 9 weeks unlike the Russian Squat Routine that only take 6 weeks. Jeff Nippard's Powerbuilding Programming: This program combines powerlifting and bodybuilding elements to create a balanced approach focusing on strength and aesthetics Jim Wendler's "5/3/1" Method: The 5/3/1 program employs a simple yet effective methodology, emphasizing gradual progression through increasing weights and various. I assume you're talking about his first phase for powerbuilding. Download the StrengthLog app. Set 5 - Weight x 10 reps. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. This program keeps you away from failure on purpose. While still keeping the focus on strength, these sessions provide more volume to grow the major muscle groups 2024 No Limitation MUTATION"PowerBUILDING NPC Bodybuilding Super Heavyweight class Program"goal is to follow this training program until I can weigh and stay 230 lbs until October 2024" SUNDAY off. This workout split allows for recovery from a certain set of movements while still training other movements. Discover a more intelligent approach for getting bigger, stronger, and leaner. Those are both 3 day and eventually work up to 2 additional GPP days. 3 Day, 7 Week Raw Powerlifting Program. Weeks 9-12: 7 sets x 3 reps. I recommend Jeff Nippard's Powerbuilding programs. You will understand how the 5/3/1 Program works, the benefits and the answers to commonly asked questions. INTENSE BODYBUILDING MOVEMENTS TO. For example, I personally train Friday, Sunday, and Tuesday. After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in. Key fobs are a great way to keep your car secure and make it easier to access. For example, on squat day, the assistance would be 5x10 deadlift variation. There are tons of 3-day programs out there. More muscular size often translates to the potential for more strength. Bench Press: 3 sets x 5 reps. Week 2: 6×3, 4 minutes rest. Jeff Nippard’s Powerbuilding Phase 3 “PHUL” (Power Hypertrophy Upper … Squat Bench press. 3) Every other day, ex: sun - tues -thurs - sat. However, i wanna start including deadlifts in my routine as i tried them recently and really enjoyed them (and i just enjoy strength training in general, squat and bench have been in my program for months). A nice way to start is just a regular Legs, Push, Pull program This is designed to help stimulate strength adaptation more rapidly, increase an athlete's explosiveness, and grow work capacity. com/elitefts Calvin Lackey. For families with children on the autism spectrum, finding suitable activities and. In this eight-week program, you'll work through two progressive four-day training splits, each with two upper-body days and two lower-body days. Calgary Barbell Overview. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session. May 12, 2022 · Option 4 – Bench Press Focused. To help you start your powerbuilding journey, I put together this four-day program that follows a straightforward upper/lower split. Chocolate milk is another easy win. This is an 8 week program, 6 days of training per week. im trying a variation of if for bodybuilding. Considering the circumstances, at most I would consistently stick to is a 3 day routine. This program involves performing big lifts (squat, bench, and deadlift) once a week. You will be completing a few big compound lifts at a sub-maximal weight (think speed work) and then getting your … The Best Powerlifting 3 Day Split Routine to Gain Strength. Because this is only a three-day block, assuming that you recover normally. 4 8 Week Powerbuilding DUP v55 DUP Percentage Program; 3. Greyskull LP (GSLP) is a powerlifting program famous for its effectiveness at building strength and size rapidly. Jason Blaha's Ice Cream Fitness 5×5 is a program designed to maximize gains in novice lifters. Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan Bench press frequency: 3. The 5-3-1 is for the number of reps. The need for parks and other landscaping will always be a requirement With more and more people getting into computer programming, more and more people are getting stuck. May 31, 2024 · 5/3/1 Program; Powerbuilding Program; The Cube Method; 5×5 Program;. Tue: Upper Body day - Bench Press as the main lift. 8-Week Upper Body Powerbuilding Program. Adventist giving is more than just a financial transac. Program is split into three phases: volume, building (i strength realization), and intensity. The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. Set 5 - Weight x 10 reps. Programming a key fob can be a tricky process, but with the right tools and knowledge, you can get it. A powerbuilding split can train both strength and hypertrophy in each session, like the programs here, or it can alternate powerlifting and hypertrophy sessions. Week 2: 6×3, 4 minutes rest. Accessory work is working your way up to 100+ reps of dips / pull ups / face pulls / etc. Upper/Lower Splits: PHAT: 2 power days with 3 hypertrophy days. It is six weeks long and comes in three versions: 3, 4, and 6 days per week. com/wp-content/uploads/2015/02/3-day-powerbuilding-routine-300x181. These will be the cornerstones of your. It is designed to expand. 2024 No Limitation MUTATION“PowerBUILDING NPC Bodybuilding Super Heavyweight class Program“goal is to follow this training program until I can weigh and stay 230 lbs until October 2024” SUNDAY off. Harmony Place. It is a 16 week wave loading program with 4 training days per week. There are several types of powerbuilding programs that have diverse workout schedules. Day 5: Lower-Body Hypertrophy Day. Generally, this will mean: Using the big-3 lifts as the foundation of the program—squat, bench, deadlift. The split is as follows: Week 1 Tuesday - Rest. The program structure includes 3 bench days, 3 squat days, and 2 deadlift days per week, with optional accessory and hypertrophy work left to the user's discretion. I have been pulling my hair trying to find a good 3x day routine. The Extended Russian Power Routine is surely one of its kind with its main focus on improving the competition lifts. Bodybuilders, off-season powerlifters, and old heads who want to throw around some pig iron while getting in and out of the gym in less than hour will thrive with my Powerbuilding 1-10-1 Program. There are several types of powerbuilding programs that have diverse workout schedules. Enter our powerbuilding workout routine. In our powerbuilding templates, a typical training day starts with one of the powerlifts for sets of ~3 to 6 reps (and sometimes 1-rep sets), then moves to 1 or 2 supplemental compound lifts that are somewhat specific to powerlifting, but also good for hypertrophy for sets of ~6 to 10 reps, and then finishes with 1 or 2 isolation exercises for. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress. blackto white.net Women, eat about 100 to 120 grams per day. 2/3 days a week program ? I'd do 5/3/1 BBB two days a week by pairing an upper and a lower exercise. Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan Bench press frequency: 3. Our most requested program update over the years. Creating a birthday program has two major steps. Doing powerlifting training four days a week is safe. This "shock" is going to prime your body to train hard and helps get your core body temperature up. This 4-day program (with an option fifth day) is constructed to help lifters build strength in the main compound lifts, improve aesthetics with. Apr 18, 2020 · 3. But the and of the program I felt like shit, sore all over and not too good mentally, so completely stopped powerbuilding style and moved on to his pure hypertrophy program, I've never felt better, I'm on week 10 so after this will be going back to the powerbuilding 3 I need help structuring this program. Nov 21, 2021 · Here I share a full body powerbuilding split set for three days per week. Greg Nuckols 28 Programs. It's also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts 5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength97. We put Marriott's Day Pass program to the test. You train your full body 3x a week. 3 days Yes. You will understand how the 5/3/1 Program works, the benefits and the answers to commonly asked questions. This particular upper/lower workout program includes three distinct training phases – volume, strength realization, and intensity. Learn what a powerbuilding split is, the benefits of following a powerbuilding routine, and the best powerbuilding program for size and strength. By correcting some of the shortcoming of other popular novice programs (e Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull LP is a solid choice for beginner programs. On deadlift day, the assistance would be 5x10 squat variation. 6The RiR ranges of 1. 2 3x Weekly DUP Template w Block Progression; 3. 6 RPE Template w Data Tracking; 3. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. yamaha lower unit oil capacity This is a low volume workout program designed for a beginner to early intermediate. Compare GZCLP, Greyskull LP, Madcow 5x5, SPF, Korte 3x3, and GZCLP 3-day versions. We may be compensated when you click on product l. Squat and accessory's on one day. Each exercise day you do one of them heavy and a different one lighter during the same session. As I’ve said, you have to cram a lot of work into just four workouts when following a 4-day split. In each wave, for each of the first 4 days, set your conditioning workout. It's pretty much a "powerbuilding lite"program in my opinion. The typical end result behind such an approach is a physique that may look muscular, but isn't actually able to put that muscle to use! This Powerbuilding System blends the very best of bodybuilding and powerlifting training styles to create one of the most effective and motivating ways to train. 0 twice hoping to accumulate a little more strength. You'll be able to run the Saiyan Powerbuilding Program to make gains for a very long time. This 12-Week program is deigned to help you increase your Snatch and Clean & Jerk! It focuses on purposeful progressions to help you improve your technique, olympic lifting work to increase your power output, strength work to maximize your squats and presses, and accessory work to help you build a ton of muscle! GZCLP is a linear progression strength program for beginners. I assume you're talking about his first phase for powerbuilding. This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. Anyone try out Jeff Nippard's 5-6 times per week powerbuilding. Real workouts for real people who. stanley 30 oz tumbler Monitor Food Intake And Training Variables. The 5 Day Powerbuilding Split Program for Strength & Size. One area that has seen a significant shift is marketing Pesantren Madinah Darul Barokah is a renowned Islamic boarding school located in Indonesia. The Texas Method training program (TM) is famed for its effectiveness in intermediate lifters. When you want to get stronger and buffer all at the same time with a powerbuilding program, what accessory lifts do you choose? High Frequency Program Overview 6 days per week. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session. American Airlines is introducing a program where you can redeem AAdvantage miles to gift status to a friend. Use Black Iron Beast's 5/3/1 calculator and select one of the bodybuilding pre sets. For example, on squat day, the assistance would be 5x10 deadlift variation. It is called a powerbuilding workout because the goal is to give you the best of both worlds: a powerful physique with the strength to back it up. This 9 week program calls for 3 training days per week. 10 to 15g of BCAAs intra-workout (recovery & fatigue management). All of them will get you stronger by focusing on steady progression of the Big 3 lifts though.
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[Read More: How to Increase Your Bench Press — Tips and Programs to Try] Day Three: Deadlift Deload. Exercise Sets Reps. That would allow you to still hit all muscle groups 2x in a. This simple routine dedicates … 3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass31. 5/3/1/ BBB: Short power sets in the shape of 5/3/1 at specific 1RM percentages, followed by accessories. 0 is the final culmination of the 3-part Powerbuilding Series. Should I do it in order like Phase 1,Phase 2, Phase 3 or can I also just go to Phase 3? Also maybe if anyone has done the programs has some advice. Training is 4x weekly (check out T-Nation for an overview of the 2x training version) Here is my complete 4 day upper lower program! It's a modified upper lower split, designed to emphasize the back, side delts, and calves. Back and side delt. In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. Barbell Row: 3 sets x 5 reps. Hi, I am currently running Texas Method 3-day MWF program, liking it a lot, and my numbers are going up consistently. the squats atr the end are painful. On deadlift day, the assistance would be 5x10 squat variation. Jamal Browner program v2 or 3. I just want a more serious program other than me making one and researching alot to make little progress or one compund lacking. It runs for 3 blocks spread across 10 weeks, each week comprised. The competitions have age and weight classes and the winner of each class is the one who has the highest powerlifting total. In recent years, the way we consume television has undergone a significant transformation. E JUST LIKE VOLUMES 1-3 OF RUSS ORHII'S. brazil face fart So some weeks i trained 5 times and still have a good program. POWERBUILDINGIt doesn't matter what split you decide to run as long as you structure your workouts properl. For a 3-day-per-week powerbuilding program, you want to achieve the following points: Increase the squat, bench press, and deadlift; Consider the sets you do for the squat, bench press, and deadlift as training the muscle groups that each lift targets; Evenly distribute training sets across all muscle groups; Day 1 Powerbuilding. Set 4 - Weight x 10 reps. Your training must be calculated if you hope to build strength and size at the same time. 6The RiR ranges of 1. Jeff Nippard's Powerbuilding Programming: This program combines powerlifting and bodybuilding elements to create a balanced approach focusing on strength and aesthetics Jim Wendler's "5/3/1" Method: The 5/3/1 program employs a simple yet effective methodology, emphasizing gradual progression through increasing weights and various. Your body is built to survive, not to look like an Olympia competitor, so putting on—and … In fact, you’re going to get a complete guide to powerbuilding with 3 powerbuilding programs in this post. Macro Bulking Tracker. After you have finished the entire four-week block, you can take a deload and then repeat. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress. 3) Every other day, ex: sun – tues -thurs – sat. Look strong, be strong DAY 3: A) Incline Smith, 4x10-12 B) Neutral Pulldown, 4x10-12 C) Chest Fly, 3x12-15 D) TBar Row, 3x10-12 E) Incline Curl, 3x10-12 F) Bicep (of Choice). Even in the free version. StrongLifts 5×5 - Best for Full-Body Powerlifting Programs. You train your full body 3x a week. You could look at Average to Savage 2. Boring But Big — 5/3/1. Deadlift: 95kg x 5 reps to 130kg x 5 reps. Brian Alsruhe's conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. lionel train parts This program calls for a four-day split. This intermediate powerlifting program has three workouts per week and is six weeks long. You'll find that in this Powerbuilding program Programming 5 days per week. jazzy hip hop beat (battle)(901201) - RIKIYA This will help in the future if you choose to try a different workout routine, such as this powerbuilding program. Week 2: 6×3, 4 minutes rest. #gymvlog #gymtok #fitness #fitnessmotivation Day 3 of Russwoles powerbuilding program. Become a beast and build more strength and muscle by using this 3 day per week high performance powerbuilding workout. It has the option to be run as a peaking program for a meet. But it isn't just for new gym-goers; there is an intermediate version designed for those who have been training for at least 6-12 months already. Cube Method (Brandon Lilly) - Best for Intermediate to Advanced Lifters. Creating a birthday program has two major steps. It programs for the following lifts (1RM unless noted otherwise): Back squat (5 rep max) Front squat (3 rep max) Push press (5 rep max) Snatch from hip. So some weeks i trained 5 times and still have a good program. hcg levels after ivf frozen transfer A powerbuilder focuses on proficiency in the big-three lifts (squat, bench press, and deadlift) because they are the best determinants of raw strength with a barbell. Real workouts for real people who. Discover a more intelligent approach for getting bigger, stronger, and leaner. A complete PowerBuilding program to help you put on both size and strength. 5-min Lower Body Foam Rolling. It has the option to be run as a peaking program for a meet. The program is based on ending. You will train for Push on Day 1, Pull on. Feb 11, 2024 · The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and… Jul 30, 2021 · Barbell roll-out. Set 7 - Weight x max reps, goal 20+ reps. Day 5: rest. At the start I'd say I was a beginner-intermediate lifter, but all three of my lifts saw huge improvements. What is a PSW course in Canada? 2. Calories - Men, eat about 200 to 300 calories above. 4 (256 ratings) Program Description Swole's science-based 3 Day Full Body Powerbuilding Split is designed for hypertrophy and strength. This is the basic concept on which the structure of a powerbuilding routine is based. While there are many ways to structure a 3 day split, the following variation works fairly well for the Power, Muscle, Burn system: Day 1 - Chest and Back Day 3 - Off.
So unless you are pretty much always able to make it 5-6x per week I'd go for the 4x Made some decent gains on it Both exercise and overloading variation seems high, even for powerbuilding. The BarBend 10-week powerbuilding program was designed with the expertise of BarBend's Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app This 4-day program (with an option fifth day) is constructed to help lifters build strength in the main compound lifts, improve aesthetics with strategically curated accessories, and increase. Sample workout! Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. You train your full body 3x a week. You'll be able to run the Saiyan Powerbuilding Program to make gains for a very long time. Posted by u/Life-Juice-4853 - 1 vote and no comments Most bodybuilding programs focus too much on chasing a pump. lumen internet outage Sep 9, 2020 · This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. The 7 rules to follow in a powerlifting cutting program are: Set Realistic Goals For Your Timeline. Day 2 - Back and Traps. We put Marriott's Day Pass program to the test. It is a 6x per week program. Some others accommodate the exercises targeting both in every workout session. It is called a powerbuilding workout because the goal is to give you the best of both worlds: a powerful physique with the strength to back it up. prequalify synchrony bank credit cards However, despite the evident financia. When using RPE for lifting, it is helpful to tie RPE to RiR, so RPE 8 would be the same as RiR 2. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session. As PHAT is definitely geared more toward hypertrophy. how to get more ihss hours Accessory work is working your way up to 100+ reps of dips / pull ups / face pulls / etc. The basic breakdown of the Infinite Off Season program is as follows: 4 week program with optional deload week 4x weekly training sessions squat twice per week deadlift twice per week bench twice per week Sets […] Program Length: 10 Weeks Overall Lifting Frequency: 5 Days/Weekly Type: RPE & Percentage Based. [Read More: How to Increase Your Bench Press — Tips and Programs to Try] Day Three: Deadlift Deload. Exercise Sets Reps. You will only be lifting three days per week.
Aug 21, 2021 · This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. Here's the ultimate workout split to achieve both. The original 5×5 splits your training routine into three days — a heavy day on Monday,. 4 (64 ratings) Program Description Swole's science-based 3 Day Full Body Powerbuilding Split is designed for hypertrophy and strength. 00:00 Intro02:45 Progressive Overload Principles - Beating the logbook04:49 Exerc. This program will guide you to track your weights, sets and reps to ensure you are progressing. Alaska Airlines is increasing the cost to enter Alaska Lounges, as well as restricting which lounges you can access on a day pass. 6 RPE Template w Data Tracking; 3. Rest for 20 seconds and start again, stopping a few reps shy of failure. Deadlift - 4 sets of 4 reps. The latest 6 day workout plans are below. Bench n squat 2x a week OHP and deadlift once a week Award This is a full push pull legs split designed for powerbuilding (building strength and size at the same time). In each wave, for each of the first 4 days, set your conditioning workout. Both phases run for a total of 4 weeks and both have a specific focus. Bodybuilders, off-season powerlifters, and old heads who want to throw around some pig iron while getting in and out of the gym in less than hour will thrive with my Powerbuilding 1-10-1 Program. This is the split you will find the average hobbyist bodybuilder following. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter's 1 rep max before tapering down volume and increasing intensity. Building strength and muscle mass are goals that are shared by many fitness enthusiasts. 3 Day Powerbuilding Workout Routine D a y 1 E xe rci se S e t s R e p s S q u a ts 5 5 Mi l i ta r y P r e s s 5 8 S ti ff L e g De a d l i fts 3 2 0 L a t P u l l Do w n s 4 1 0. Alaska Airlines is increasing the cost to enter Alaska Lounges, as well as restricting which lounges you can access on a day pass. For example: Mon - Workout A Fri - Workout A, and continue the Monday of next week with Workout B. Finish that off with 90 seconds of walking. This 9 week program calls for 3 training days per week. freedompop reddit Max effort days [Read more…] Main Goal: Build Muscle Training Level: Intermediate Program Duration: 12 Weeks Days Per Week: 6 Days So I came up with this split because a friend recommended me his 3 day powerlifting split where he does 2 sets of tricep dips to failure to warm up and then hits Back Squat, Bench Press, and Deadlift for 3 sets of 5 each and then finishes off with Pull-ups 2 sets to failure on Monday, Wednesday, and Friday. You train your full body 3x a week. Protein - Men, eat about 180 to 220 grams per day. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass. Ideally I'd like to squat 2x, bench 2x and deadlift 1x per week Looking for a powerbuilding program. Hey guys, i have been training for almost 3 years now and have been training seriously for 1 year in Powerbuilding and recently have been thinking of doing a meet or comp. and they way im doing it is say for chest for example 3 excercises 3 sets each twice a. Use it strictly for muscle and strength building. This worked well but in order to focus more on the big three, we've gone back to a more traditional split to up the frequency of the big three Beginner - AdvancedAt Home2 - 4 days/week. Once the power phase of Hepburn’s A program is completed, take a five-minute break, and then get to the Pump phase. Weeks 5-8: 6 sets x 4 reps. However, before becoming a licensed plumber, one must first complete an apprenti. this article is awseome thanks for posting it. It is a 6x per week program. Use 10% more weight than Week 1. interracial hub Throughout the first four-week phase, the first and second training sessions are strength days designed to elicit maximal muscle tension and force in the lower and upper body. As PHAT is definitely geared more toward hypertrophy. In each wave, for each of the first 4 days, set your conditioning workout. Day 3 - Quads and Calves Day 5 - Shoulders and Biceps. Lower and upper body workouts are color-coded for ease of reference. I am doing an obscene amount of conditioning, and it's a perfect companion strength program for that. The best powerbuilding program. It ends with completing two singles at 105% of the lifter's beginning 1. Set 3 - Weight x 5 reps. Dec 9, 2021 · To do this, it incorporates a dynamic system of three different workouts each week: a high intensity day, a high volume day, and an active recovery day. Look strong, be strong. For a powerbuilding program, is it normal to bench 4 times a week. In terms of programming, this usually means incorporating both low volume, high intensity powerlifting movements with intelligently chosen accessory movements that support the squat, bench, and deadlift. It lasts ten weeks, with the first five weeks being geared toward volume accumulation and the last five backing off slightly. A hybrid of Powerlifting, and Bodybuilding. The 7 rules to follow in a powerlifting cutting program are: Set Realistic Goals For Your Timeline. This 3 day push/pull (and yes, legs) powerlifting workout is a great way to build strength, power, and muscle. The client, Piotr (full transparency: he is my boyfriend, so if the program seems cruel and evil, now you have context), came to me wanting to build size. Sets and reps and percentage to your liking, maybe a 5x5 linear progression or something more advanced depending on your level. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session. You can totally do a 4 day upper lower on a 3 day a week split, it just means 2 days extra recovery. It is called a powerbuilding workout because the goal is to give you the best of both worlds: a powerful physique with the strength to back it up. Each workout focuses on one group of muscles for that corresponding function This is going to be a three-day program.