Focus Steady Split 3 S Prog 2 Advanced Program 1о 5 10 minutes warm up rowing 15 minute interval pyramid split up into steps of 5 minutes 4 minutes 3 minutes – 2 minutes 1 minute increasing the intensity and rating by 1 2 spm (strokes per minute) every change. resting 2 minutes between pieces. you can repeat the pyramid after a 5minute rest or choose to do a cool down. See full disclosure. nsuns 5 3 1 is a linear progression powerlifting program that was inspired by jim wendler’s 5 3 1 strength program. it progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. it is known for its challenging amount of volume.
Focus Steady Split 3 S Prog 3 Advanced Program 1 Just Row It’s efficient, powerful, and will help ensure maximum gains with sessions just a few days out of the week. [read more: the ultimate guide to building your own bodybuilding workout plan] day 1. Read more about the advanced ppl split here: >> push pull legs advanced, 6 days week. the 3 1 3 split. the 3 1 3 split is another way to break your body parts into three workouts. instead of pairing muscles with similar functions, you combine the antagonists, meaning chest and back in one workout, biceps and triceps in another, and so on. Here’s a simple example: say you’re curling a barbell for three sets of 10 reps with 60 pounds. during your next workout, do three sets of 11 reps. then, do three sets of 12 reps and then 13. Step 1: find your 1rm of the core lifts (overhead press, bench press, squat, deadlift) then subtract 10% from your 1rm. this is the number you will base your workouts around. step 2: each workout you will perform one core lift for 3 sets using a weight that’s a percentage of the 90% of the 1rm. week 1.
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