Three days On, one day Off Powerbuilding Workout


Heavy Lower Body Day Power Building Routine | Episode 4 | Prime Fam Lifts!

Video taken from the channel: Brendan Tietz


Power Building Workout & PRs | Power Building EP. 12

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Video taken from the channel: Brendan Tietz


My New “Powerbuilding” Workout Split!

Video taken from the channel: Russel Orhii


Training 3 Days vs 6 Days | How Many Days Should You Workout?

Video taken from the channel: PictureFit


Discussing My New Training Split | Full Delts & Arms Routine w/Commentary

Video taken from the channel: PumpChasers


NEW workout: Powerbuilding 3 day on, 1 day off frequent training split

Video taken from the channel: Massive Iron Steve Shaw

While this approach couldwork, I would rather see him use 3 days on, 1 day off like this: Day 1Chest, Triceps and Abs Day 2Back and Biceps Day 3Legs and Shoulders Day 4Off Day 5Repeat this cycle. Recovery is number 1 priority, so don’t try to make this a 6 day routine or never take days off. 3 Day Powerbuilding Workout Routine. Day 1: Exercise Sets Reps; Squats 5 5; Military Press 5 8; Stiff Leg Deadlifts 3 20; Lat Pull Downs 4 10; Reverse Hyperextensions 4 12; Cross Body Hammer Curls 5 15; Day 2: Exercise Sets Rep. It is an upper/lower split performed three days per week.

Your workouts will be hard and heavy, backed up by plenty of rest and good nutrition. It can be performed by the late beginning lifter to intermediate. Here’s a sample schedule: Week 1. Day 1 Workout A; Day 2 Off; Day 3 Workout B; Day 4 Off; Day 5 Workout C; Day 6 Off; Day 7 Off; Week 2. Intermediate 3 Day On 1 Off Workout Routine This routine is a 3 day on, 1 day off program that maximizes training frequency while providing moderate rest and recovery periods.

The training 3-day (mon/wed/fri) split Powerlifting Routine This training split is a 3 day split, so, obviously, you will be training for just 3 days each week. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Needless to say, the routine listed below, is designed to work on each of these lifts. We mean four sets of four reps of squats on day one, bench on day two, and deadlifts on day three.

During your first workout, start with a weight that easily allows you to perform 4 sets x 4 reps. When your 4th rep feels comfortable and manageable, add. Seperating shoulders and arms from chest/back in a 3 on, 1 off, 3 on split is like asking for shoulder/elbow problems since the shoulder girdle and elbows will be put under alot of stress 4 times a week, and only resting 1 day after a shoulder/arms workout before hitting chest (also delts/triceps) and back (and biceps) is without a doubt not enough unless one is on the juice or using a pretty low. A powerbuilding program will help you achieve all of these goals to varying degrees. But if you only care about getting strong then you might be better off with a pure strength training program that has you lifting heavy 4-7 days per week (with low volume).

When it. Below are a few specs that often make up a advanced powerbuilding program. Days per Week: 4-5; Compound: Squat, Bench, Deadlift, Overhead Press, and building day; Compound Sets x Reps: 4-5 sets, 3. It’s usually performed over 4 days Mon/Thurs for workout 1 and Tues/Fri for workout 2, allowing 3 days of recovery. Of course, you can do it however you like, taking days off anywhere in the split as needed.

Those of you who read my stuff know I don’t always stick to a 7 day workout week, if need be, I go to a 8 or 9 day workout week.

List of related literature:

Stick to your routine, take the time off you need for rest and recuperation, and trust me, you will notice greater gains.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

When the same level continues, your body will probably be comfortable with the load by Wednesday and adapt to it in the following 2 days.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

You should aim to complete two or three strength workouts a week, leaving a full day between them, and I recommend alternating the two full-body routines.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Do not work the same muscle groups 2 days in a row.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

You should try to schedule one day of rest between training days to give your body a chance to rest and recuperate.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

This doesn’t mean you take the week off; it means you don’t push that hard and focus on practicing the lifts and figuring out what loads you will use for the following week.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

You should never repeat the same lifting pattern on consecutive days.

“Football For Dummies®” by Howie Long, John Czarnecki
from Football For Dummies®
by Howie Long, John Czarnecki
Wiley, 2011

You willtrain in 6­week cycles, which endwith a week off the weights or a Deload Week, depending on how you’re feeling.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

How many days after a workout do you reap the benefits of that workout?

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

Sticking to this plan, you should be fresh to continue your workout full of energy.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Monday: 2 hours kick boxing
    Tuesday: running
    Wednsday: 2 hours kick boxing
    Thursday: total body gym
    Friday: 2 hours kickboxing
    Saturday: running
    Sunday: total body gym

  • Mon: Opium
    Tue: Opium
    Wed: Opium
    Thurs: Opium
    Fri: Opium
    Sat: Opium
    Sun: Withdrawal (yes only one day, paraphrasing Arnold Schwarzenegger “Withdraw faster”)

  • Oh ffs. Dude you’re full of shit and so damn uneducated. Who the fuck trains the same muscle everyday? Of course that they won’t see any improvement, you didn’t need to do a test to understand that.

  • I do 4 days on 1 day off. I love it, get to really break down that muscle and let it recover. I don’t like doing two primary muscle groups the amor day I feel I lose energy faster and can’t push as hard

  • Don’t have a home gym rn but working on it. But I’m doing a at home program by “the strength guys” focused on proper movement, hypertrophy and mobility until I can get back to real training. Been going well for a few weeks it’s basically just DB, band and cable stuff with some body weight too just all accessories. Hopefully I can keep gaining a bit of muscle during this time or at very least maintain my current size. If I can do that I’m not worried about getting back in the groove but technique on the big lifts. I’ve taken time off bfr and my strength literally goes back up in 40lbs jumps after week 1 so I’m not worried.

  • Can’t wait for the program man! Thanks for all these free stuff and your previous program has so much more quality than this particularly disappointing $50 program i bought:(

  • Every time he says: “don’t forget to like my shit” and pauses for a second while giving you the look, I feel to too scared NOT to like this shit so I go ahead and like his shit.

  • Haven’t seen videos of yours for a while. Didn’t know you had this channel, I thought you just stopped posting videos in the PoG channel. Nice content right here, always good vibes when I watch your videos.

  • The only thing this study proves is that it’s not good training the same muscles 6 days/week. Horrible study.

    What they should’ve done is something like: A: Chest/biceps B: Back/triceps C: Legs/shoulders

    Go 3 days program: Mon, A. Wen, B. Fri, C

    6 days program: Mon, A, Tue, B, Wed, C, Thu, A, Fri, B, Sat, C

    That would’ve likely shown significant results for the 6 day program, instead they went core muscles every day without rest periods…

  • Where do you record your commentary? Your living room is pretty noisy with Deneese and Bruno around I reckon lol. Also with Bruno it must be annoying sometimes, love your work CJ

  • wanted to get equipment for SBD at home but started looking too late after pandemic and now even low quality 45 pound plates cost like $130 bucks each lol

  • I love that shoulder press I did three plates too. I was there three days before this was published. I also like the lying flat bench near the dumbbells I did 450 for one rep 360 for 12 I felt like Kevin Levrone with those.

  • Mon 5:00am: calisthenics A
    Tue 3:00pm: upper strength
    Wed 5:00am: MARSOC endurance card
    Wed 3:00pm: lower strength
    Thu 3:00pm: upper hypertrophy
    Fri 5:00am: calisthenics B
    Fri 3:00pm: lower hypertrophy

  • When you are doing the exercise the camera usually focus on the muscle for example the last one. It was only shoving your biceps, it would be better if it wasnt just zoomed in the muscle if we could see your hand as well so we can see the proper form. Thanks.

  • Hey Steve, great book and thanks for sharing your knowledge. My question is, Is it better to do this workout rather than a full body? Since in a full body you pretty much do one exercise for chest 3 times a week and this you are doing double the volume.

  • Ok, I done watched this bitch like 10 times and each time I run that intro back, I mean I run that bitch back!!!

    Anyway, I hit this workout and fucked it up on Sunday! Keep the good content coming man! You always on the grind, so fuck it, I’m getting on mine.

  • 5 days a week is manageable for me.

    Monday, Wednesday, and Friday:
    Push-ups (12 reps x 5 sets)
    Body rows (12 reps x 5 sets)
    Squats (12 reps x 5 sets)
    20-minute HIIT (2-minute walk, 1-minute sprint)

    Tuesday and Thursday:
    Regular Crunches (12 reps x 5 sets)
    Reverse Crunches (12 reps x 5 sets)

  • You talk about how they play trash music in the gym and then add fucking Cardi B into your video… don’t contradict yourself again please, I enjoy your videos.

  • so example i workout for 6days a week.. so how many hours shud i workout a day so i can grow some muscles like biceps triceps????? anyone please

  • I hope you can answer my quick question, I see you bench 3times a week but only have a day of rest in between bench days. Dont you need at least 48hours of rest before hitting that same muscle group?