Squeezing 4-day template into 3 days

Hi, I’ve been having great results on the 4-day power building template. However, cycling season is coming up and I’d like to limit my weightlifting in order to free up time and fatigue for cycling. I’d like to shift to a 3 day/week program for the next 3 months while I focus on cycling.

However, my bench has been on a good run and I’d like to keep as much of that volume as possible. I also want to continue training top-end squat and DL strength for fun, just limit the volume. So, I’m wondering whether you think the following modification of the 4-day ISF template is acceptable, within the range of being optimal enough.

Day 1
Comp squat
Comp Bench
DL Supplement
Bench Supplement 1

Day 2
Comp DL
Bench Supplement 2
Squat supplement
Bench Supplement 3

Day 3
Bench Supplement 4
Back/abs/biceps/triceps
Bench Supplement 5

Yep, this is optimal enough indeed. Let us know how it goes.

Thanks! Will do.

in Beefedness,

Cake

Hi beefcake99,
yes pls tell us how it goes. Im also doing a sport and wanted to run the GS&C template after I finish the 16 week medium ISF becausepretty soon I can only lift 3 days as well. But now I might follow your outline as it looks reasonable and I “feel” (whatever that means) more explosiveness in my sport when I train lower fatigue as opposed to when I carry higher amounts of fatigue. I don’t know how to describe it, but I can imagine that the high velocity per rep has something to do with it. Best wishes with this man!