Q: I’ve followed your beginner program [in the Quick-Start Muscle-Building Guide], and then went on to the 3D Muscle Building [Positions-of-Flexion] program. Great results! Better than I imagined, but I’m having trouble sticking to it. The POF program is 4 days a week, which is too many days for me. I was wondering if you could show me how to change this into a 3-days-a-week POF program—a Monday, Wednesday, Friday schedule. With my job, it’s nearly impossible to do the 4-days-a-week routine.
A: We understand the problem; it’s probably the number-one reason people stop training—time constraints. Life can get in the way, but we’re here to help.
The easiest way to convert the two-way split, four-days-per-week routine into a three-days-a-week POF program is to simply follow the workout sequence as is, but only train Monday, Wednesday, and Friday. Here’s how it shakes out:
Monday: Workout 1 (quads, hams, calves, chest, triceps)
Wednesday: Workout 2 (back, delts, biceps, abs)
Friday: Workout 1 (quads, hams, calves, chest, triceps)
Then the second week you continue the order on Monday with Workout 2…
Monday: Workout 2 (back, delts, biceps, abs)
Wednesday: Workout 1 (quads, hams, calves, chest, triceps)
Friday: Workout 2 (back, delts, biceps, abs)
The following week it’s back to W1, W2, W1, and so on. Basically, you’re just rotating Week 1 and Week 2 above.
You may have noticed that every other week, the bodyparts you train on Wednesday only get hit once. Keep that in mind so that you go into your Wednesday workout geared up for a brutal, no-mercy session! That’s when you should really attack those muscle groups with intensity techniques like negative-accentuated sets, drop sets, 10×10, stage sets, etc.
Remember, recovery outside the gym is when growth happens—and you need to allow for full supercompensation to optimize your size gains. That 3-days-a-week POF program gives plenty of rotation for recuperation with four full days of rebuilding time every week, so growth can and will happen quickly—if you put in the effort.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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