Once A Week Set Up

General Discussion
1

Hi BBM team,

I’m looking to reduce my lifting frequency to once every 5–7 days.

My goal is to maintain or make very slow progress while keeping training efficient and sustainable. Minimal gains are fine.

Constraints / preferences:

  • 1x/week gym training only
  • No conditioning
  • Balanced training (squat, hinge, press, pull)
  • Optional light home work (band pull-aparts, abs, occasional chins), but inconsistent

I came across this older post by Jordan Feigenbaum:

"Same as above. I train multiple clients like this and simply alternate there programming in similar fashions.

Workout 1:
Press- warm ups then some iteration of 3x5, 5x5, etc depending on their level of progression, commitment, current strength levels, etc.
Vertical Pull- chin ups (if possible), assisted chins/pull-ups, etc x a set amount of reps and sets dependent on the aforementioned qualities
Squat- warm ups then some iteration of 3x5, 5-5-5+, etc

Conditioning:
Usually a combination of 1-3 of the following: prowler pushes, kb swings, burpees, turkish get-ups, push-ups, sand bag cleans, bent over DB rows, or other non-barbell work

Day 2:
Bench Press x 3 x 5, 5x5, etc
Row x set amount of reps and sets
Deadlift x 1 x 5, maybe a back off set of 8+ if warranted

Conditioning:
same protocol as day 1, just with different movements/time domain"

I’m considering a similar weekly rotation:

Week 1
Squat / Bench / Row

Week 2
Deadlift / Press / Chins

Main concern is whether this sufficiently manages stimulus and avoids excessive detraining when each lift is only trained every ~10–14 days.

Would appreciate any tips, experiences from others running something similar, suggested changes, or whether this is better addressed via consulting.

2

This is not enough exercise, but if you have any other options, you have to do it. I would also not eliminate conditioning, especially if you can do it at home.

Why are you wanting to work out 1x/wk?

3

Thanks so much for your reply, Jordan.
I forgot to mention this in my original post, but I’m pretty active: I walk around 15,000 steps a day, do a lot of cycling, and I’m about to start kayaking. I want to feel fit and fresh, not fatigued. I’ve basically lived in the gym my whole life, and I’m mostly just done with it now. Once a week is fine for me, but honestly I don’t want to go much more than that.
I was thinking of doing chin‑ups and sternum pull‑ups at home, plus some band work. Maybe I’ll even add a HIIT session, but I’d rather not go back to the gym.
As I asked above – do you have any recommendations or tips?

4

Understood and that makes sense to me. That said, I don’t think once a week resistance training is sufficient for health purposes, as RT works better for health when it makes you stronger…and I don’t think that is likely to do that. I also don’t think this is sufficient conditioning for health purposes. My recommendation is to do more training. We have a number of programs demonstrating how I would program under various contexts. I suspect you would really like the 2-day time crunch or 2-day general strength and conditioning templates. You can try the first 2 weeks for free. That’s what I’d do given you rpreferences.

5

Thank you for the honest answer, Jordan—I really appreciate it. I’ve now tested things for myself, and I can confirm that after the heavy sessions I feel pretty drained. My concentration drops, and overall my days feel noticeably lower in quality.

Since completing my Master’s and starting my psychotherapy training, time has become more limited, and I’ve also realized that my capacity for enjoyment has taken a hit after years of focusing heavily on strength training. For that reason, I don’t want to keep investing the same amount of time and energy into it.

I’ve been considering both programs you mentioned, as well as Powerbuilding Gen 2 I. What matters most to me is that the program is well-balanced in the long term—supporting injury prevention while still including some aesthetic work (like shoulders and biceps).

Which of these programs would best fit that goal? I’d be happy to purchase one once I’ve made the right choice.

Thanks again for taking the time to answer my questions, Jordan.

6

I’ve reviewed the General Strength and Conditioning Templates. They’re actually what I’m looking for. However, I only see the 3-day options. How do the 2-day options compare? Since I won’t be in the gym more than that. Is there slightly more volume on those two days, or is it generally less because it’s listed as an in-season option - which doesn’t apply to me? And one more question about how Version I and II relate to each other. Then I would purchase the product today.

7

There is a 2-day option for Powerbuilding-1, General Strength and Conditioning-1, and the Time Crunch templates.

The 2-day template in GSC-1 is a bit lower in training load overall compared to the 3-day. Less or more volume/training load always needs a comparator, and I wouldn’t be so quick to say “in-season” doesn’t apply to you. Sounds like you’re “in-season” for life, and are looking for a lower training load program that still supports your goals. This would be my recommendation.

I’m not sure what you mean re: version 1 vs version 2. Are you referring to 1st vs 2nd generation? Every few years, we amass enough feedback - along with any updates in thinking- to consider a complete redesign of a template. The 2nd generation templates are those redesigns.