3-lift-programs
TRANSCRIPT
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(Brooks Kubik) Classic 3 – Lift Programs
There are many other excellent three-
exercise workouts. For example, the
classic three-exercise workout for
strength and bulk training looks like
this:
1. Squats 1 x 20 or x
2. B!"c# $r!ss 3 x 10 % 12 or x
3. B!"t%o&!r ro'i"g 3 x 10 % 12 or x
The above routine, by the way, was a
favorite of both Peary ader and !radley
". #teiner, which means it comes with one
heck of an endorsement.
$ good variation of the classic programlooked like this:
1. Squats 1 x 20 or x
2. Pull%u$s 3 x 10 % 12 or x
3. i$s 3 x 10 %1 2 or x
The classic !ig Three for athletes was
similar:
1. Po'!r cl!a"s x or x 3
2. B!"c# $r!ss $us# $r!ss or militar*
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$r!ss x or x 3
3. Squats x
%n each program, train two or three times
a week. Try using a light&medium&heavy
program. %r use a simple cycling system
over a four week or six week period. '#ee
(ray )air and !lack *ron for details.+
$lso note that you can alternate two
different three exercise workouts, using
a orkout a and orkout ! system -- but
still doing ust two or three workouts per
week. *n other words, orkout $ on on,
rest on Tues, orkout ! on ed, rest
on Thursday, orkout $ on Friday and
rest on #at and #un.
/ach workout should take about one hour
to complete -- which was about how many
hours per week eg Park trained when he
was doing strength and bulk work -- andit0s awfully hard to argue with his
results.
!y the way, Tommy 1ono trained three times
a week for 23 to 43 minutes per workout --
and it0s awfully hard to argue with his
results, either.
* call this kind of training abbreviated
training. 5ou can call it anything youlike -- but give it a try. *t works6