4 day strength programme 3 day adjustment - clarification questions

Training Q&A [Moderated]
1

Hi guys,

I’m about to start the 3-day version of the strength template (swapping in Supplemental-Deadlift 1 as exercise 3 on day 3) and I had a couple of further clarification questions:

  1. Is the change to the structure with the set/rep scheme of Supplemental-Deadlift1 (i.e. sets of 4 at the start)? Or should it be keeping the Supplemental Bench-Method 4 set/rep scheme but just doing the exercise variation from Supplemental-Deadlift1 (so, rack pulls in week one with sets of 10)?

  2. What happens from week 9 onwards? Any adjustments or just do as written because it is 3 days per week at that point anyway?

Many thanks and I’m looking forward to running the template!

Cheers,
Dace

2

HI Dace,

You’d keep the D1 reps as written and you would continue with the programming exactly as prescribed from weeks 9 and on.

3

Thanks Leah!