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Thread: Flexible template w/ volume&intensity

  1. #1
    Join Date
    Oct 2016
    Posts
    18

    Default Flexible template w/ volume&intensity

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    Hi coach!

    I got this idea for a 3x/week full body intermediate template that has 12 different workouts in 4 weeks:

    A1
    Squat volume
    Bench intensity
    Bb row (light pull variation)

    B1
    Light squat 2-3 sets
    Press volume
    Deadlift intensity

    A2
    Squat intensity
    Bench volume
    Bb row

    B2
    Light squat 2-3 sets
    Press intensity
    Deadlift volume

    Volume work would cycle as you prescribed on your youtube video (and you had article about it too I believe).
    Intensity work would be 3's, 2's 1's across and light squat would be 60-70% with same rep range that volume work was previously done.

    I came up with this, because I need flexibility to my training week and wanted to add some frequency to my squat again. (Previously did A/B style sq/bp, dl/pr 3x/week) I can usually always train 3x/week, but days I train vary from week to week.

    Any drawbacks you see with this setup? Boring it may be for some, but I like it simple.

    Best regards!

    Sami

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    I like that set up actually. Seems like a reasonable program. I'm a fan of training weeks that don't all look identical. Varying the nature of the stress a bit from week to week is useful in the longer term, physically and mentally.

  3. #3
    Join Date
    Oct 2016
    Posts
    18

    Default

    I actually planned this setup because of that mental part. It really gets to my head if I run a basic hlm and have to reschedule my sessions too often. Like doing medium squats on saturday and heavy squats only 48h later. Not a big deadl if this happens every now and then, but...

  4. #4
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    I hear you. Gotta set up a schedule that conforms to your life and situation. Very rigid plans can be good but don't work for everyone.

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