Hypertrophy Template 3 vs 4 days

Training Q&A [Moderated]
1

Hi there

I am currently doing a 3 day strength protocol (Tactical Barbell, Operator) with 2 times high intensity conditioning (hill sprints, kettlebell work, bodyweight circuits, …) and once a long steady state run/airdyne session a week. So it’s 3 times strength and 3 times conditioning.

I would like to go for a heavy hypertrophy block without losing too much of my strength.
A program like Mass Made Simple will be too much, due to my conditioning needs and my shift-work (work as a LEO).

My question:

What would you suggest:
1.) doing the 3 day hypertrophy template with all my conditioning I am already doing? (hill sprints, …)
2.) doing the 4 day hypertrophy template with a limited conditioning for those 7 weeks?
3.) something else?

Is there already conditioning built in? How does it look like?

Thank you very much!

2

Hi Xene,
This is really up to you and your goals. Sounds like you have a fair amount of conditioning, and that could impact your training result, of course. Based on this, I’d probably have you start with the 3 day template and then later move up to the 4 day template.

Both templates have 2 days of conditioning built in (on top of the 3-4 training days) and this includes conditioning, upper back work, trunk work, and arm work.

3

Thanks Leah! Going to try the 3 days template.

One last question:
I use a Trap Bar instead of a normal Deadlift. I have no intention of joining a meet/competition and only use strength training to support my martial arts training and my physical requirements on the job.

Would it be okey to do all ‘Comp. DL’s’ with the Trap Bar?