Compressing Powerbuilding 3

Training Q&A [Moderated]
1

Hi.

I play rugby, so I train at least 2 times a week (sometimes 3 but that’s more of a tactical session) with notorious physical contact and play on weekends.

That forces me to only have available 2 days for heavy lifting (and lower body lifting) with a potential 3 day before match game that should be more upper body accessory work.

I was doing an specific in season rugby template (Dan Baker template with some modifications) but due to some injuries in preseason, I couldn’t acquire the capabilities to properly maintain them. So maintenance became backwards progression in size and strength, power too.

So I was thinking to start strength training not that specific with some more hypertrophy work, and I thought powerbuilding was a good idea (not the ideal). I thought powerbuilding 3 was the best idea due to its lower stress prescription.

I need to compress PB3 into a 5 day but 2 of those days must be for arms/back work (same days I train rugby) and cardio work prescribed is replaced by sports conditioning and performance. And choosing not to do the peaking block (so I use the template like for 10 weeks)

So after thinking this is my version of PB3 compressed (I just name the exercises categories so I don’t spoil the template)

The idea was to share it in order to have a second opinion

Day 1

Main squat

Main bench

Supp deadlift

Acc bench

Acc squat

Side delt hypertrophy

Day 2

Upper back

Triceps

Biceps

Core

Day 3

Main deadlift

Supp bench 1

Supp squat

Acc overhead press

Quads hypertrophy

Hams hypertrophy

Day 4

Upper back

Triceps

Biceps

Core

Day 5

Main overhead press

Supp bench 2

Acc rows

Rear delt hypertrophy

Wait for some feedback and advice. Thanks

2

Brian,

May I ask how long you’ve been training and what your current best lifts are? I’m trying to get a better sense of whether this template is appropriate for you given the previous issues, being in-season, etc.

My preference would be to keep the conditioning of the programming as a compliment to your practice and be open to training lower body stuff on days your practice rugby- since your absolute performance in the gym doesn’t really matter. Rather, the performance adaptations is what we’re after.

In any case, I’d do something like this given the constraints listed:

Day 1

Main squat

Main bench

Supp deadlift

Acc bench

Upper back GPP

Day 2

Core
Conditioning

Day 3

Main deadlift

Supp bench 1

Supp squat

Acc overhead press

Arm GPP

Day 4

Conditioning

Core

Day 5

Main overhead press
Supplemental Squat 2

Supp bench 2

Acc rows

Hamstring hypertrophy