It is different in that it allows the lifter to go beyond 5 reps on its last set, building work capacity in the process. Like Starting Strength and Strong Lifts, it increases weight after each workout as long as the appropriate number of reps are achieved. Greyskull LP is a popular novice strength program. WS4SB First 6 Cycles | Greyskull Linear Progression Program Please see this highly information post about the 3 day version of Westside for Skinny Bastards from the original author, Joe Defranco. To run the 3 day version of the program, ignore the dynamic effort lower body day and only do the max effort lower body day. It has a 3 day and 4 day version that can be run from the same spreadsheet linked below. Westside for Skinny Bastards (WS4SB) is a general strength program that is known for being quite effective and approachable for novice lifters. V4_06 GZCLP 3-4 Day 12 Week Program | Westside for Skinny Bastards (3 Day Variation) Please expand the spreadsheet to learn more about the program and all of its customization options. It also a 4 day version available, available on the GZCLP program page. It also has an excellent spreadsheet associated with it that is incredibly user-friendly.
Since then it has become a very popular program amongst novice to intermediate level lifters. GZCLP is the linear progression version of GZCL and was first made available in 2016 as part of the GZCL Compendium.
6.2 3 Day 16 Week Powerlifting Program by Powerlifting Academy.2.1 Greg Nuckols 28 Programs (3 Day Variation).2 3 Day Workout Splits for Intermediates.1.3 Greyskull Linear Progression Program.1.2 Westside for Skinny Bastards (3 Day Variation).Upper/Lower Workout Splits (3 Day, 4 Day, 5 Day).
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Feel free to check everything out and see what works for you. Remember that novice and early intermediate programs progress the fastest! Don’t call yourself an intermediate lifter too early or you’ll miss out on lots of quick gains. More experienced lifters should check out Greg Nuckols 28 Programs (advanced versions), Korte 3x3, the Extended Russian Power Routine, or the 16 Week Powerlifting Academy Program. Those with some experience under their belt might want to check out Greg Nuckols 28 Programs (intermediate versions), Texas Method, Madcow, or SPF Powerbuilding programs. This is a collection of some of the most popular 3 day workout splits available on Lift Vault.īeginners or novice lifters should check out GZCLP, Westside for Skinny Bastards, and GreySkull LP. 3 day workout splits tend to work multiple muscle groups each training session, making them an efficient training option. A 3 day workout split is a training routine that divides the exercises into three training days per week.
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