View Full Version : Training 3 days a week

Aaron Salter
09-06-2012, 08:23 PM
If you could only train 3 days a week; Friday, Saturday & Sunday, which lifts and accessory exercises would you be sure to include? I know Greg has a great beginners guide, which I've been using. Just wondering if anyone else had recommendations. Thanks!

Greg Everett
09-08-2012, 09:11 AM
All the same lifts you would do any other days of the week - classic lifts, squats and pulls. Maybe some powers and pressing. Make Fri and Sun heavy days and Sat a lighter day.

Aaron Salter
09-11-2012, 10:52 AM
Thanks Greg. Would a good layout look like so?

Week 1

-Snatch 85%x1x6
-Snatch Deadlift 90%x1x5
-Snatch Push Press 77%x4x4
-Overhead Squat 80%x3x3

-Jerk 80%x1x3
-2 position Snatch 80%x3 sets
-2 position Clean 80%x3 sets
-Pull ups 3 x max

-C+J 85%x1x6
-Clean Deadlift 90%x1x5
-Push Press 77%x4x4
-Front Squat 80%x3x3 (Follow each set with 3 box jumps)

Would it make sense to include these lifts? Also do the reps/sets look correct? For the following 3 weeks, I was going to slowly increase some of the weight but decrease reps.

Greg Everett
09-11-2012, 01:58 PM
Looks pretty good. I would just suggest to be somewhat flexible with the %s based on how you feel. You may find in particular that the DL weights are too light.