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Turning 3 day programs into 5 day

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  • Turning 3 day programs into 5 day

    The length of single sessions is getting a bit long. Has any thought been given to spreading the sessions over 5 days to reduce the commitment for any single session?

    i.e.,

    M/W/F:
    Squat + Deadlift [or the appropriate variant for them]

    T/Th:
    Bench + Press [or the appropriate variant for them]


    This would result in less time spent per session but not reduce total weekly volume. And it would actually allow for pressing 2x/week.

    Only issue I see with this is that you dont have 3 days between bench sessions, and cardio / assistive excercises may make your T/Th days long again.

    Thoughts?

  • #2
    Originally posted by cmorales954 View Post
    The length of single sessions is getting a bit long. Has any thought been given to spreading the sessions over 5 days to reduce the commitment for any single session?

    i.e.,

    M/W/F:
    Squat + Deadlift [or the appropriate variant for them]

    T/Th:
    Bench + Press [or the appropriate variant for them]


    This would result in less time spent per session but not reduce total weekly volume. And it would actually allow for pressing 2x/week.

    Only issue I see with this is that you dont have 3 days between bench sessions, and cardio / assistive excercises may make your T/Th days long again.

    Thoughts?
    Looks good.

    Another way to do it would be to go

    M/W/F/
    Squat and Bench Press

    Tu/Th
    Deadlift/Press

    I think Deadlift doesn't need quite as much volume whereas I think Bench Press would probably benefit from a third session. Plus you will also be somewhat fresh for that days exercise. You won't do deadlift after squatting which tired out your lower body and you won't do press after the bench press which tired out the upper body. Maybe add Lat pull downs on M/W/F/ and some type of row on Tu/Th.

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