3 Days On, 1 Day Off

mike428

New member
Alright, so I've been kind of in a rut trying to decide the best program to do on my first cycle (Test E, 500 mg per week, 10 weeks). And I've always done athletic programs, madcow 5x5, generic upper/lower. But my goal for this cycle was to increase size as much as I can. This is what I best came up with following a template on exrx, along with forming it to what I like (compounds, simple, not too many splits).

It's 3 days on, 1 day off (I recover normally really well, stretching, ice baths, foam rolling, it's all been part of my life for years).

Day 1, Chest/Back

Bench
Chins
DB Incline Bench
DB Rows
Weighted Dips
Lat Pull Down
DB Shrugs

*I think the lat pull down may be an overkill, what do you think?

Day 2, Legs

Squat
SLDL
Leg Press
Glute Ham Raise
Standing Calf
Core

Day 3, Shoulders and Arms

Military Press
Upright row
Lying Rear Delt Raise
Tricep Extensions
Preacher Curls

*Possibly add another tricep and bicep exercise to this day?

Now I'm trying to keep it as simple as possible, obviously I will be eating plenty and my main goal will be to do as close to a linear progression on eache exercise with keeping around 8 reps and up to 12 (for tris and bis).

What are your thoughts? My biggest concern is fitting in deadlift, where do you guys think I should place that?

My other option I was looking at doing was Upper, Lower, Off, Upper, Lower, (main exercise would be bench, squat, off, press, deadlift). But with that it seemed as if I couldn't split it as much as I could.

Any opinions, criticism, anything is welcomed. Thanks!
 
personally i found when i rested more i gained more. so this seems like not an ideal schedule for me.

maybe you may want more rest too. maybe not. gl
 
Try 2 days on 1 off or 3 on 1 of or EOD or 5 straight days with weekends being rest day or don't rest at all
 
why change your routine just because you are on cycle? and don't get me started on a seperate arms day. why do you have chest and back on the same day? that routine is garbage bro. go back to the drawing board
 
why change your routine just because you are on cycle? and don't get me started on a seperate arms day. why do you have chest and back on the same day? that routine is garbage bro. go back to the drawing board

This is the kind of reply I wanted to get. I've been hearing so many different views regarding training on a cycle vs off, quicker recovery times, etc. But from the side that proposes sticking to the similar routines on and off cycle also proposes sticking to routines with lots of heavy compounds, keeping shit simple, which is my territory. Thanks for the input guys, I'm gonna toss this workout in the trash and most likely stick to my 2 days on 1 day off, with weekends off, keeping it simple with heavy compounds followed by a few accessories.
 
This is the kind of reply I wanted to get. I've been hearing so many different views regarding training on a cycle vs off, quicker recovery times, etc. But from the side that proposes sticking to the similar routines on and off cycle also proposes sticking to routines with lots of heavy compounds, keeping shit simple, which is my territory. Thanks for the input guys, I'm gonna toss this workout in the trash and most likely stick to my 2 days on 1 day off, with weekends off, keeping it simple with heavy compounds followed by a few accessories.

that's the way it should be. you should be giving 100% off cycle, and 100% on cycle, only difference will be you will be able to go a little harder when giving 100% and lift heavier. i don't believe recovery is sped up that much on cycle, depends on the compounds you are running though. rest and recovery is one of the most important things when lifting, so it should be no different just because you are on cycle. i believe you should take the same amount of time off as off cycle, your body will just be able to recover better than usual in that time period.
 
personally i found when i rested more i gained more. so this seems like not an ideal schedule for me.

maybe you may want more rest too. maybe not. gl

agreed i would never go more then 2 days in row. go for eod and traing HEAVY and only 1-2 groups at a time for 30-60min , reps at around 6-8 max and go till you cant anymore.

40lb up in 5 yrs and i dont even eatmeat ;-)
 
This is the kind of reply I wanted to get. I've been hearing so many different views regarding training on a cycle vs off, quicker recovery times, etc. But from the side that proposes sticking to the similar routines on and off cycle also proposes sticking to routines with lots of heavy compounds, keeping shit simple, which is my territory. Thanks for the input guys, I'm gonna toss this workout in the trash and most likely stick to my 2 days on 1 day off, with weekends off, keeping it simple with heavy compounds followed by a few accessories.


stick to muscle gruops that make sence man, not opposites. eg:

mon: bicep,fourarm
tus: off
wed: triceps, shoulders
thurs:off
fri: chest, abs/core
sat: off
sun: legs, back.

something like this would work well and in a syle sort of like "DC Training" is howi do but 2X the time and more reps per set.

good luck man!
feel free to pm me if you think I can help you.
 
Side note and off thread
Porkchop- maybe you've mentioned this before, but no meat? Really? You're incredible!
 
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