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Thread: Can KSC method be used over a 3 day?

  1. #1
    Join Date
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    Default Can KSC method be used over a 3 day?

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    Can KSC method for powerbuilding be used over a 3-day split? Have limited time in weight room but seems to fit my goals.

  2. #2
    Join Date
    Jan 2008
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    Kingwood TX
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    This is exactly what I do. Lower frequency on the main lifts, but it doesn't effect me. My week is like this:

    Mon - Bench + Chest/Bicep
    Weds - Deads + Dead Asst
    Fri - Press + Delts/Triceps
    Mon - Back
    Weds - Squat + Asst
    Fri- Repeat

    May squeeze in a Sat or Sun workout to shorten the cycle by a few days

  3. #3
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    Nov 2017
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    Quote Originally Posted by Andy Baker (KSC) View Post
    This is exactly what I do. Lower frequency on the main lifts, but it doesn't effect me. My week is like this:

    Mon - Bench + Chest/Bicep
    Weds - Deads + Dead Asst
    Fri - Press + Delts/Triceps
    Mon - Back
    Weds - Squat + Asst
    Fri- Repeat

    May squeeze in a Sat or Sun workout to shorten the cycle by a few days

    Perfect, I'm assuming this isn't "optimal" but will provide similiar results?

  4. #4
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    Jan 2008
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    It works for me, but I don't require a lot of frequency on any of the lifts to progress. I can't tell you what type of results you'd have doing the same thing.

  5. #5
    Join Date
    Apr 2015
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    What would be the best way to set this up for a 4 day split instead, Andy? My legs are disproportionately bigger and stronger than my upper body, so I was thinking of keeping the upper body days as they are, but removing hypertrophy exercises for leg days and replacing them with the exercises on upper back day like this:

    Mon - Bench + Chest/Bicep
    Tue - Squat + Pull ups, Rear delts, Abs
    Thu - Press + Delt/Tricep
    Fri - Dead + Light squat, Shrugs, Rows

    It's similar to the one lift per day program I am currently doing from practical programming. Thanks

  6. #6
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    Jan 2008
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    Kingwood TX
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    starting strength coach development program
    Keep the original split from the program but combine the back and squat day.

    Mon - Bench Day
    Tuesday - Deads + Light Squat + other lower stuff, abs, etc

    Thursday - Press Day
    Friday - Squats + Back Stuff.

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