Modifying 12 week strength Program for 3 days?

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1

Hi, I’m sure I saw somewhere that the 12 week template could be “moded” for 3 days (I’m old and ive got things to do :-)). Is there any recommendation for this? options I have considered:

  1. make workout 4 day 1 of week 2 and then push everything back accordingly
  2. Drop day 4?
  3. Combine some days togther in some way?
  4. Something else?

Apologies if posted elsewhere, but couldn’t find reference to it

2

I guess the best option is written in the program:

"FOR THOSE WHO CANNOT TRAIN 4x/wk, I would recommend doing S-S1 +S-B3 + S-D1 for Day 3, and eliminating the other movements from Day 3 and Day 4 below :slight_smile: "

Didn’t try it tho, maybe others will have other recommandations.

3

I cant find that reference in the V2 template (maybe your quote is from V1?) However maybe I need to read all the information in the various tabs to see what the recommendation is for V2…but its not springing out at me just yet

4

Lovely thank you

5

OK so program going well. I’m about to go into week 9. If I was doing the 4 day versions (as written), I would now go down to 3 days per week. As I am modifying (as above posts) to do 3 days, should I drop to 2 days only?..I feel a bit like my body might thank me for it, I’m OK, but at age 54, I’m thinking moving down to 2 days for the remaining weeks might be the right way to go? thoughts suggestion?.. there is a comp at the end so I need to be able to get there in one piece :slight_smile:

6

No, keep it at 3 days.

7

Thanks for response. So, in my case, I would do the supplementarys written as day 4 as my day “new” day 3?

8

You would just run the program exactly as it is from that point on. I think in the old spreadsheets they did list “day 3” as “day 4” as confusing as that is, lol. So if you are on the 1.0 version, yes just do those 3 days.

9

Thanks so much.

10

Hi,

so another question regarding 3 days split - i want to solely focus on squat, bench and deadlift.

  1. Is it possible by just substituting press with one of the s-b movements?
  2. Is it possible to rearrange program in such way that those lifts are at the beginning of the session?

Thanks!

11
  1. yes
  2. you can, though it probably will not make any difference.