I’m currently finishing week 4 of the 4-Day Hypertrophy template and am loving it. After finishing this template I’d like to do a more strength focused template. I have the Bridge 3.0 but I’m wondering if switching from 4-Day programming back to 3-Day programming would be a good idea. I’ve definitely benefitted from the increased volume of the 4-Day Hypertrophy over the 3-Day Hypertrophy. Should I just run the Bridge 3.0 and see how it goes? Or should I just give 12 Week Strength a go?
Another factor is training time. I have 90-105min Monday-Friday to train. Two hour training sessions aren’t an option for me due to my work schedule.
For reference, I ran SSNLP on and off for way too long and then was pretty inconsistent in the gym for about six months. Most recently I’ve been consistently training as follows:
Hey there!
I personally would stick with 4 Day training and do the 12 Week strength. I’m on my 3rd run through it, interspersed with the 4 day hyperteophy template throughout and I’ve each time I get stronger. In terms of time, I can always get my workouts done in 1.5 hours IF I set a timer on my phone to track rest periods (3 mins). Stay on task, warm up quickly and you’ll get it done including the arm work. The only time my training reaches the 2 hour mark is when I have to combine the GPP days on the same day as a lifting session. The most challenging weeks for time seem to be 3-6 and then it seems a little more manageable, less sets overall. In my experience, once you have introduced more volume it is slightly addicting.
I am on Week 3 of the Bridge 3.0 and I can make my session 1 hour long easy. I also rest 3 min. I even do GPP stuff (arms, back, abs, no cardio) after my main session and I am still under 90min. The only time when it takes me longer is if I have to wait on equipment.