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Old 02-28-2014, 02:23 PM   #1
Adamite1114
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Default Essential Strength: Legs, Push, Pull Fullbody Workout

This strength building workout uses a 3x3 protocol for the Big 3. When I was powerlifting I did 3x3 for the Big 3 once a week and saw awesome results. Good for an experienced beginner and intermediates.

Monday
Squat 3x3
Bench Press 3x3
Deadlift 3x3

Wednesday
Lunges or Leg Press 2-3x12-15
Military Press 3x5
Pull-ups 3xAMAP

Friday
Squats 1x20
Bench Press or Machine Press 3x10
Chin-ups 3xAMAP or Row variation 3x10

Notes
Progression Once you can do three sets of the rep goal then add five pounds the next week. This applies to every lift but your 20 rep squat and pulls and chins.
20 Rep Squat This will be worked at 50% of Monday's squat weight. It's okay if you cannot complete 20 reps, then just do AMAP. This exercise does not progress on it's own. It only progresses if your heavy squat progresses. Only ever use 50% of your heavy squat.
Pulls and Chins For pull-ups and chin-ups once you are able to complete three sets of 12 reps add weight.
The Small Stuff For abs, calves, and grip (or forearm) I like the Reg Park Philosophy. So, IF you want to isolate theses muscles, choose one exercise for each muscle after every workout. Abs 3x15-20, Calves 2x15-20, Grip 2x10.
Rest 2-3 minutes.
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Old 02-28-2014, 04:52 PM   #2
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Excellent. Moving to workout section.
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