[mqgeek]

I'm looking for a 3 Day Workout program... Any suggestions?

I've just done 8 weeks of TBT. I'm taking a week off. Maybe two...

[ffb]

Was it chad waterburys tbt?

[mqgeek]

It was Waterbury's TBT.

[Fredrik]

One option is to do it again, but switch some exercises if you liked it.

Another option: My advice from Chad after doing TBT was to start with the Art of Waterbury for a month and then move on to Quattro Dynamo. That means hitting the gym slightly more often though, every second day instead of three times per week. Seems to work for me.. more challenging though.

A third option is to look into HST training by Bryan Haycock (http://www.hypertrophy-specific.com/hst_index.html).

All of these are full body though.. perhaps you're looking for something more different.

[MightyAl]

Originally Posted by fredrik

One option is to do it again, but switch some exercises if you liked it.

Another option: My advice from Chad after doing TBT was to start with the Art of Waterbury for a month and then move on to Quattro Dynamo. That means hitting the gym slightly more often though, every second day instead of three times per week. Seems to work for me.. more challenging though.

A third option is to look into HST training by Bryan Haycock (http://www.hypertrophy-specific.com/hst_index.html).

All of these are full body though.. perhaps you're looking for something more different.

As fredrik wrote above, you could indeed do it again with a switch in exercises, or you could move on to another program for 4-6 weeks and then come back to TBT. I'm on my 2nd go round with TBT. Below is my progression:

Waterbury Method
TBT
Quattro Dynamo
Short 1 week break (3-4 days of lighter weights & cardio)
TBT (I'm on my last week)

I've made my best gains on TBT.

[Marilyn]

What is TBT?
Where are you guys getting these workouts from?

[MightyAl]

Originally Posted by Marilyn

What is TBT?
Where are you guys getting these workouts from?

Marilyn, TBT stands for total body training. Chad Waterbury, a strength and conditioning coach has some great TBT workouts. You can find his articles/workout programs on T-nation. Just perform a search for Chad Waterbury Total Body Training and you should find it. If you have trouble locating it, let me know; I think I may have a link to all his workout programs. Truly, the guy knows his stuff. His programs are intense and they work. As stated above, I've had my best gains using TBT.

[olver]

Charles poliquin 10*10 routine. chest/back legs arms/shoulders

[ffb]

how were your results on tbt?

[Carter Schoffer]

Here's a good 3 day per week template

Day 1

(1) Squat or deadlift variation
(2a) Vertical pull movement
(2b) Vertical push movement
(3) Unilateral leg movement
(4a) Horizontal pull movement
(4b) Horizontal press movement

Day 2

(1) Squat or deadlift variation
(2a) Postural / corrective movement (see articles by Eric Cressey and Mike Robertson)
(2b) Abdominal movement
(3) Unilateral leg movement
(4a) Postural / corrective movement (see articles by Eric Cressey and Mike Robertson)
(4b) Abdominal movement

Day 3

(1) Squat or deadlift variation
(2a) Horizontal pull movement
(2b) Horizontal press movement
(3) Unilateral leg movement
(4a) Vertical pull movement
(4b) Vertical press movement

Set / Rep / Rest scheme

Days 1 and 3

(1) 4-6 sets, 4-6 reps; 90-120 seconds rest
(2a) 4-6 sets, 4-6 reps; 60 seconds rest
(2b) 4-6 sets, 4-6 reps; 60 seconds rest
(3) 3-4 sets 8-12 reps (per leg); 90 seconds rest
(4a) 3-4 sets 8-12 reps; 10 seconds rest
(4b) 3-4 sets 8-12 reps; 90-120 seconds rest

Day 2

(1) 3-4 sets, 8-12 reps; 90-120 seconds rest
(2a) 3-4 sets - 6-12 reps; 10 seconds rest
(2b) 3-4 sets - 6-12 reps; 90 seconds rest
(3) 3-4 sets 10-18 reps (per leg); 90-120 seconds rest
(4a) 3-4 sets - 6-12 reps; 10 seconds rest
(4b) 3-4 sets - 6-12 reps; 90 seconds rest

Notes -

When I say 3-4 sets, 8-12 reps this is giving a range for the set/rep parameters you're to set up prior to the workout. What it doesn't mean is that you're to give yourself that much flexibility or range on a whim. You're to go into the workout knowing exactly how many sets and reps you're going to perform for the specific exercise. More specifically, here's what Day 1 may look like -

(1) BB back squat (6 sets of 4 reps)
(2a) Wide-grip pull-up (4 sets of 6 reps)
(2b) Standing BB shoulder press (4 sets of 6 reps)
(3) BB rear lunge - alternating (3 sets of 8 reps per leg)
(4a) Seated cable row (3 sets of 12 reps)
(4b) DB fly (3 sets of 12 reps)

With respect to the first pair of "upper body movements" - the 2a/2b exercises on days 1 and 3 - you can consider these the "main" upper body lifts of that day. They should be compound in nature and relatively heavy. The second pair of upper body movements - 4a/4b exercises on days 1 and 3 - can be considered auxilary upper body lifts of that day. I don't want to call them "isolation" movements but in addition to being straight compound lifts, they can be of "pseudo" or secondary compound nature and they're higher in volume.

Add an appropriate dynamic warm-up to the above and you're in good position to see positive body comp changes.

Before I forget

• Don't use machines (cables in some cases are fine)
• Don't worry about specifically targetting "arms" or calves