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    3 Lift Programs

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    Stan Van Hoecke
    The document describes several classic 3-exercise lift programs. The first is a strength and bulk routine consisting of squats, bench press, and bent-over rows performed for either 1 set of 20 reps or 5 sets of 5 reps. A variation substitutes pull-ups and dips for rows and bench press. The classic program for athletes includes power cleans, bench press/push press/military press, and squats, performed for either 5 sets of 5 reps or 5 sets of 3 reps. The programs are intended to be performed 2-3 times per week, taking about an hour each session.

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    3 Lift Programs

    Uploaded by

    Stan Van Hoecke
    2K views2 pages
    The document describes several classic 3-exercise lift programs. The first is a strength and bulk routine consisting of squats, bench press, and bent-over rows performed for either 1 set of 20 reps or 5 sets of 5 reps. A variation substitutes pull-ups and dips for rows and bench press. The classic program for athletes includes power cleans, bench press/push press/military press, and squats, performed for either 5 sets of 5 reps or 5 sets of 3 reps. The programs are intended to be performed 2-3 times per week, taking about an hour each session.

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    brooks kubik

    Original Title

    3-Lift-Programs

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    The document describes several classic 3-exercise lift programs. The first is a strength and bulk routine consisting of squats, bench press, and bent-over rows performed for either 1 set of 20 reps or 5 sets of 5 reps. A variation substitutes pull-ups and dips for rows and bench press. The classic program for athletes includes power cleans, bench press/push press/military press, and squats, performed for either 5 sets of 5 reps or 5 sets of 3 reps. The programs are intended to be performed 2-3 times per week, taking about an hour each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views2 pages

    3 Lift Programs

    Uploaded by

    Stan Van Hoecke
    The document describes several classic 3-exercise lift programs. The first is a strength and bulk routine consisting of squats, bench press, and bent-over rows performed for either 1 set of 20 reps or 5 sets of 5 reps. A variation substitutes pull-ups and dips for rows and bench press. The classic program for athletes includes power cleans, bench press/push press/military press, and squats, performed for either 5 sets of 5 reps or 5 sets of 3 reps. The programs are intended to be performed 2-3 times per week, taking about an hour each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    (Brooks Kubik) Classic 3 Lift Programs

    There are many other excellent threeexercise workouts. For example, the
    classic three-exercise workout for
    strength and bulk training looks like
    this:
    1. Squats 1 x 20 or 5 x 5
    2. Bench press 3 x 10 - 12 or 5 x 5
    3. Bent-over rowing 3 x 10 - 12 or 5 x 5

    The above routine, by the way, was a


    favorite of both Peary Rader and Bradley
    J. Steiner, which means it comes with one
    heck of an endorsement.
    A good variation of the classic program
    looked like this:
    1. Squats 1 x 20 or 5 x 5
    2. Pull-ups 3 x 10 - 12 or 5 x 5
    3. Dips 3 x 10 -1 2 or 5 x 5

    The classic Big Three for athletes was


    similar:
    1. Power cleans 5 x 5 or 5 x 3
    2. Bench press, push press or military

    press 5 x 5 or 5 x 3
    3. Squats 5 x 5

    On each program, train two or three times


    a week. Try using a light/medium/heavy
    program. Or use a simple cycling system
    over a four week or six week period. (See
    Gray Hair and Black Iron for details.)
    Also note that you can alternate two
    different three exercise workouts, using
    a Workout a and Workout B system -- but
    still doing just two or three workouts per
    week. In other words, Workout A on Mon,
    rest on Tues, Workout B on Wed, rest
    on Thursday, Workout A on Friday and
    rest on Sat and Sun.
    Each workout should take about one hour
    to complete -- which was about how many
    hours per week Reg Park trained when he
    was doing strength and bulk work -- and
    it's awfully hard to argue with his
    results.
    By the way, Tommy Kono trained three times
    a week for 60 to 90 minutes per workout -and it's awfully hard to argue with his
    results, either.
    I call this kind of training abbreviated
    training. You can call it anything you
    like -- but give it a try. It works!

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