# 4 day mod to 3 day **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Created:** [July 31, 2023, 8:59pm UTC](https://forum.barbellmedicine.com/t/4-day-mod-to-3-day/13757 "2023-07-31T20:59:51Z")\ **Posts on this page:** 4\ **Page:** 1
**Author:** ![RVR](https://avatars.discourse-cdn.com/v4/letter/r/f0a364/32.png) [@RVR](https://forum.barbellmedicine.com/u/RVR)\ **Post date:** [July 31, 2023, 8:59pm UTC](https://forum.barbellmedicine.com/t/4-day-mod-to-3-day/13757/1 "2023-07-31T20:59:51Z")
Onto the last phase of the knee rehab template and for simplicity’s sake/time constraints I’d like to run 3x a week. Still dealing with some nagging shoulder aches and am trying to get better at understanding programming. Would this generally be appropriate for the phase? Week1 D1: LBBS, OHP (lower intensity, 6 @ 5/6/7/6), RDL RPE 6/7/8 x10 reps, Reverse Nordics (Push sub’d for RDL) D2: DL, Close bench (lower intensity, probably 8 @ 5/6/7 ), Split Squat, Pull (probably row) D3: 2 sec paused squat, OHP or incline bench (10 @ 5/6/7 or 6/7/8 depending on tolerance), SL RDL, Cannonball squats. Trying to ensure I keep some of the leg work volume in there for accessories (especially for below-parallel knee work), but unsure if this would overdo it day to day. Would you think this would be more or less fatiguing than 4 days a week in the context of knee rehab? Thanks, Rohann ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [August 1, 2023, 2:29pm UTC](https://forum.barbellmedicine.com/t/4-day-mod-to-3-day/13757/2 "2023-08-01T14:29:39Z")
The lower body stuff looks fine, assuming it’s pulled directly from the template. The upper body stuff looks inappropriate if you have shoulder pain requiring specialized management, which I question due to you being able to apparently press and bench with full ROM. If you’re dealing with sensitivity, increasing rep range, lowering RPE, and adding a tempo component may be a good entry point. I think this is likely to be less fatiguing than 4 days per week due to the reduced volume, but not by a whole lot. ---
**Author:** ![RVR](https://avatars.discourse-cdn.com/v4/letter/r/f0a364/32.png) [@RVR](https://forum.barbellmedicine.com/u/RVR)\ **Post date:** [August 1, 2023, 7:21pm UTC](https://forum.barbellmedicine.com/t/4-day-mod-to-3-day/13757/3 "2023-08-01T19:21:36Z")
Thanks Jordan. I ran day 1 yesterday and I think I’ve reconsidered; I think doing 4 days in a 3 day cycle is likely to be simpler. The vast majority of it is indeed from the template, but I looked at the prescribed RDL work (6 @8, 4 reps following) and I think it may be fatiguing with deadlifts the following workout. Probably not a bad idea to get variety before jumping on the Beginner Template after this anyhow. Re: shoulders. Started with some shoulder pain in my right shoulder that I was managing (benchpress has always been iffy, but have figured it out somewhat so it doesn’t cause pain automatically). Started a new contracted job that involves more hours and overhead/shoulder work than I’m used to, not at high intensity but most of the workday. Also had some life stress and a lot of sleep disruption for a few weeks prior (kind of common with this stage of life). Found the press volume/intensity to be too much for the time. Austin recommended cutting down RPE and raising rep range as a start. It’s mostly pain that’s scaled with use (in both shoulders now but less in the left), usually onsetting during the workday and not during or immediately after a workout. Last week I was mostly pain free but I have quite a bit more today. The last week of Phase 2 was okay when I dropped high incline bench and just did SA overhead press + bench + ohp (all template options) for lower intensity and higher rep range, but unsure what to do with this portion of the template; perhaps horizontal work is more appropriate. I somehow missed your advice of doing the upper body work from the Beginner Template for the duration of knee rehab and that was a mistake on my part. I could stick with what’s been working, or could approach more conservatively; unsure if going on the full rehab template would be necessary. Unfortunately only have access to a barbell and a few kettlebells for the time being. ---
**Author:** ![RVR](https://avatars.discourse-cdn.com/v4/letter/r/f0a364/32.png) [@RVR](https://forum.barbellmedicine.com/u/RVR)\ **Post date:** [August 2, 2023, 2:48pm UTC](https://forum.barbellmedicine.com/t/4-day-mod-to-3-day/13757/4 "2023-08-02T14:48:10Z")
Edit: Reconsidering, more conservative might be preferable. I’d rather retain the ability to deadlift/squat and do some back, arms and ab work than push OHP or shoulder work for the time being. So increasing rep range to 10ish would be better I assume, and with tempo for the time being. What I’m not sure about is volume. The template occasionally has 2 push exercises per workout, so not sure if I should stick with that and go for i.e. rpe 4/5/6 or drop one to include a pull on some days.