# Compress bodybuilding template to 3 days

**URL:** <https://forum.barbellmedicine.com/t/compress-bodybuilding-template-to-3-days/10771>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [May 6, 2021, 3:02am UTC](https://forum.barbellmedicine.com/t/compress-bodybuilding-template-to-3-days/10771 "2021-05-06T03:02:44Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![Brianhuts](https://avatars.discourse-cdn.com/v4/letter/b/41988e/32.png) [@Brianhuts](https://forum.barbellmedicine.com/u/Brianhuts)\
**Post date:** [May 6, 2021, 3:02am UTC](https://forum.barbellmedicine.com/t/compress-bodybuilding-template-to-3-days/10771/1 "2021-05-06T03:02:44Z")

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Dear crew, due to sanitary restrictions, I’m only allowed to go to my gym 3 times a week (with the chance of going another 3 days with the “gym closed”, but a little bit risky so I don’t count them)

I’ve planned to start bodybuilding template to try it, because I wanted a little relief from the heavy loads.

So i need an advice to compress the 4 days into 3, with the gpp/arm work being done at home (or in those underground “gym closed” days, where it can take less than 30/40 min).

I was thinking something like this, where i respect the upper body block 2 supersets (vertical press+horizontal pull and horizontal press+rear delt isolation) and also can do the lower body block 3 supersets the same day I do the main lift (squats and leg extensions+squat variation and deadlift and leg curls+deadlift variation) in the split and exercise selection, following the volume progression every exercise has.

Not in any particular order.

Day 1

Squats (main squat)

Incline press (2nd horizontal press)

Pendlay rows (main horizontal pull)

Rear delt fly (delt iso)

Leg extensions (quads iso)

Standing calf raises (calves)

Day 2

Bench press (main horizontal press)

Hip thrust (glutes)

Lat pulldown (main vertical pull)

Cable flyes (chest iso)

Lateral raises (delt iso)

Shrugs (traps)

Day 3

RDL (hinge)

Leg press (2nd squat)

OHP (main vertical press)

Machine rows (2nd horizontal pull)

Leg curls (hams iso)

Calves on leg press (calves)

Thanks.-

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**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:** [May 6, 2021, 3:43pm UTC](https://forum.barbellmedicine.com/t/compress-bodybuilding-template-to-3-days/10771/2 "2021-05-06T15:43:50Z")

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Looks fine to me! Get after it dude 🙂