3 Day / Week Novice Barbell Training Plan CAPT Mike Prevost, USN

It’s easy to be hard, but it’s hard to be smart.

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The basic 3 day per week barbell training workout has been popular since the 60s for good reason. It works! It is a time tested, simple (but not easy) way to get brutally strong without spending hours in the gym each workout. There are many versions of this workout, but all of them follow the same fundamental principles. Don’t let the simplicity of this workout fool you. Simple does not mean easy. If you are lifting heavy and challenging yourself with these basic movements, it is plenty. Quite frankly, if you find these workouts are not challenging enough, you are either not loading heavy enough, or are not doing the exercises properly. This training plan is about quality, not quantity. This is a higher frequency program, which precludes the use of high volume and multiple sets to momentary muscular failure. It is the type of program favored by those who work with athletes, especially strength athletes. Also remember that the purpose of strength training workouts is not to make you tired, give you a great "pump," or to make you sore. The purpose is to make you stronger. You could do a lot more volume, but it would be less effective. This simple plan has been delivering results for more than 4 decades. Keep a log to monitor progress and judge for yourself. This basic workout includes the 6 fundamental human movement patterns: upper body vertical push, upper body horizontal push, upper body pull, squat, hip hinge, and an additional movement that is not really a single movement, integration work/core/conditioning. By focusing on the fundamental human movements, we ensure that there are no weak links in the chain. Pick one exercise for each of the 6 movements and perform 3-5 sets of 5 repetitions for each exercise with 2-4 minutes rest between sets. Beginners should start with 2 sets of 5 and eventually work their way to 5 sets. Consider performing fewer sets and perhaps also using an easier loading scheme on at least one day per week. This will be necessary when you get stronger because bigger weights stress your recovery reserves. Workouts are done on any 3 non consecutive days. The pushing and pulling movements can be done as a superset (i.e., bench press and pull ups, done back to back for the required sets). What about exercise order? Do squats before hip hinge exercises so that your back does not become a weak link during squats. I like to do the squats and hip hinge work first while I am still fresh. The order of the other exercises does not matter. Save the integration/core/conditioning work for last. What about bicep curls and calves? This is not a bodybuilding workout. This is a strength training workout. We are concerned with building strength in the basic movements. If that results in bigger biceps, great. But that is not our concern. As you get stronger, you will likely get bigger everywhere because these basic movement patterns require all of the muscles in your body and stronger is bigger/bigger is stronger. However, if you must, you can add a couple of sets of curls in there once per week. Just don't overdo it. There are 3 options for loading: 1. Ascending: Increase weight each set until you reach a max set of 5 (i.e., 135X5, 145X5, 155X5, 165X5). Try to get as close to failure as possible on the last set. It is OK if you only get 4 reps on the last set. Move up in weight when you get 5 reps. 2. Sets across: Use the same weight for all work sets (i.e., 155X5X5). Once you can complete 5 repetitions for all of the required sets, increase the weight. For exercises where even small weight increases would likely reduce the repetitions performed below the target 5 repetitions, wait until you can complete 7 repetitions for at least 3 of the 5 sets (and at least 5 for the remaining) before increasing weight. 3. Descending: Perform a max set of 5, then decrease weight each set (i.e., 165X5, 155X5, 145X5, 135X5) Descending is the most difficult because each set is going to be performed at or near failure. Reduce the load each set as much as you have to in order to get 5 repetitions. This will take some trial and error. This loading scheme is not used as frequently for strength training programs. It is more appropriate for pure hypertrophy training where low volume, high intensity workouts are done at a lower frequency (i.e., HITT training). Ascending is the easiest because only the last set is performed to failure. The safe bet is to use sets across as your predominant mode of loading and use the others to modulate intensity as needed. If you find that you are not recovering adequately, you might switch one day to an ascending loading scheme to reduce fatigue. Novice lifters are generally best served by using sets across. Intermediate lifters will need to de-load a bit on one or two days per week because they are now strong enough to seriously tax their recovery reserves. Two intermediate examples are shown below. The second is a modification of the "Texas Method," a popular powerlifting program. Intermediate level programming is enough for most athletes. Only athletes competing in strength sports (i.e., weight lifting, powerlifting) need more advanced programming.

Novice Monday 2X5 sets across Intermediate Monday 5X5 sets across 5X5 sets across

Wednesday 2X5 sets across

Friday 2X5 sets across

Wednesday 3X5 ascending 3 X 5 across with 10% less wt than Monday

Friday 5X5 sets across 4 X 3 ascending

When using this simple plan, you should increase load whenever you are able to achieve the target repetitions. For example, if today's workout calls for 4 sets of 5 repetitions with 200 pounds, and we are able to complete all of the repetitions, we need to increase the load for the next workout. This is called simple linear progression. The key to linear progression is to keep your weight increases small so that progress can continue for a long period of time. If you get too greedy, you will stall too soon. A challenge with this type of progression scheme is that most gyms do not have weight plates smaller than 5 pounds, therefore 10 pounds is the smallest weight increase that you can apply. This is probably OK for squats and deadlifts, but almost certainly too much for most other exercises. You can get around this by purchasing your own small plates (2.5 pounds and 1 pound), or you can increase repetitions before increasing weight. For example, if you were just able to complete 4 sets of 5 with 200 pounds, but the last rep was very difficult, it is unlikely that you will be able to complete 5 reps, even for 1 set with 210 pounds. In this case, if you do not have small weight plates available, you can do 3 sets of 5 repetitions and a final set of 6 repetitions for the next workout. If that goes well, you might aim for 1 set of 5 and 3 sets of 6 repetitions for the following workout. Once you are able to complete 4 sets of 7 with 200 pounds, you are probably ready to make the 10 pound jump to 210 pounds and go back to 4 sets of 5 repetitions. Both methods work (small weight increase and repetition increase). The main point is to always strive to increase. Eventually you will stall and fail to make progress. One or two bad workouts are no concern at all. If you stall for 2 weeks or more, it is probably time for a reset. To perform a reset, back off on the weight and keep your repetitions the same. Then begin progressing as before. This is a "one step back, two steps forward" type of approach. If you find yourself stalling often, it is time to consider adjusting your loading scheme so that 1-2 days per week are loaded less aggressively (i.e., ascending, or sets across with 10% less load than normal). By de-loading once or twice per week, you will allow more recovery. As you get stronger and push heavier weights, you will need greater recovery in order to continue to progress. Also, as you move from novice to intermediate, you might consider making your loading more “wavy.” The Texas Method is one proven method of using “wavy” loads. “Wavy” means using different relative loading (relative to your one rep max) throughout the week. Most novices can stick with this simple plan for a year or more, moving to the Texas Method after approximately 6 months of training. Patience and consistency are the keys to success with this type of program. Most do not have the patience to stick with this type of programming and will switch to something more dynamic and exciting before they really have a chance to make significant strength gains. This is one reason why significant strength gains in the gym are rare. Stick with it. Be patient. It will pay off in time. Although designed for 3 days per week, not much effectiveness is lost if you train only 2 days per week. If you choose a 2 day per week option, consider using descending sets for one of the workouts. 2 times per week might be more appropriate for those who are participating in a sport (especially in season) or those who are training seriously for additional fitness components (i.e., endurance training). Because few exercises are used, focusing on basic multijoint exercises makes sense. Unless you are a powerlifter, you may cycle through different exercises for your workouts as long as you are performing the 6 basic movements. The exercise table shows some of the more effective exercise choices. Powerlifters should stick with bench press for upper body horizontal push, deadlifts for hip hinge, and back squats for squats. Integration/core/conditioning: This is included as a 5-10 minute conditioning finisher. If you choose the exercises carefully, it provides more than just conditioning. It is a good time to work on weaknesses or movements/patterns that are particular to your sport, hobby, goals etc. For example, a football player might focus on sled/prowler work or loaded carries. A combat athlete might focus on sledge hammer work or cable column chops. A military athlete might focus on loaded carries. The purpose of the finisher is to work on strength integration, the core and to provide some conditioning. Movements in this category are whole body moves that involve transferring force from upper body to lower body (or vice versa) through the core. These exercises are

also great for some metabolic conditioning work. You can do up to 10 minutes but for many people, quality will suffer with longer sessions. 5 minutes is plenty for most. Focus on good posture and graceful movement, and intensity. Most Effective Exercises for Each Movement: This is a list of some very good choices for each of the 6 fundamental movements. Exercises marked with an * are generally accepted as the most important in each category. You should do them often. Notice that there are no machine exercises. We want whole body strength with no weak links in the chain so most exercises are done standing up with a barbell in our hands. Upper Body Vertical Press: *Standing Barbell Military Press (officially called the "Press") Overhead dumbbell or kettlebell press Handstand pushup Push press Horizontal Press: *Bench press Dumbbell press *Pushups (loaded if necessary) Dips one arm dumbbell bench press Upper Body Pull: *Pull-ups Dumbbell or barbell rows Batwings Body rows Standing cable column rows

Squat: *Back squat Front squat Lunge Split squat Box step up (loaded if necessary) Overhead squat Zercher squat Goblet squat Hip Hinge: *Deadlift (sumo and regular) Stiff legged deadlift Romanian deadlift Heavy kettlebell swing Glute Ham Hyperextensions Good mornings Power clean Integration/Core/Conditioning: (5-10 min) *Loaded carries (i.e. Suitcase carry, farmer's walk) *Sled or prowler Plank Windmill (kettlebell or dumbbell) Ab wheel roll out Dead bug or hollow rock Hanging leg raise Chops Sledgehammer work Tire flips Bear crawls Tumbling

Sample Training Plan: This is just one sample plan that follows the basic principles. There are many other possible combinations. In this example, Wednesday is a less intense day with reduced volume and an easier loading scheme. Many people will find that going a bit easier one day per week is helpful. Mon Wed Fri • Front Squat 5 X 5 • Deadlift 3 X 5 • Kettlebell Swing 3-5 X 5 (heavy) • Romanian Deadlift 5 X 5 • Split Squat 3 X 5 • Walking Lunges 5 X 5 steps • Bench Press 5 X 5 • Incline Press 3 X 5 each leg • Pull Ups (weighted) 5 X 5 • D-bell Row 3 X 5 • Dips 5 X 5 • Overhead Press3- 5 X 5 • D-bell overhead press 3 X 5 • Pull Ups (different grip from • Plank 2 x 2 min • Bear crawl 4 X 1 min with workout 1, weighted) 5 X 5 Loading: sets across 20 sec rest • Push Press 5 X 5 Loading: ascending • Suitcase carry 7 X 30 sec Loading: sets across

About the Author

Mike Prevost earned a PhD in exercise physiology from Louisiana State University in 1995. He specialized in muscle physiology and metabolism. Throughout his college years (10 years total) he worked as a personal trainer in various gyms and fitness centers. He has trained athletes for many different sports including triathlon, ultra running, surfing, power lifting, bodybuilding, mixed martial arts, football, basketball and more. After finishing his PhD, he took a commission in the U. S. Navy as an Aerospace Physiologist in the Navy Medical Service Corps. While serving in the Navy he developed human performance training material for the U. S. Special Operations Command. He developed new fitness standards for Navy rescue swimmers. He served as a consultant to the USMC in evaluating the safety of the USMC Combat Fitness Test. He also served on a Navy committee tasked with proposing alternatives to the Navy physical fitness test. He trained thousands of aviators and aircrew on survival techniques, physiology, and human performance. He also served as the Director of the Human Performance Laboratory at the U. S. Naval Academy, where he performed physiological testing of athletes to improve performance, developed the Principles of Strength and Conditioning Course for all Midshipmen, and served as the director of remedial fitness training programs. He has over 25 years of experience in working with athletes.