Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

My next 3 weeks of training

A real quick post detailing what I plan on doing for my final 3 weeks prior to starting P90X3. I am continuing with my mass/strength gaining theme. Lots of recovery time, but a lot of heavy lifting on working days. This may seem very different than what many of you are used to, so ask any questions if you find anything concerning.

My off/recovery days will be used to either completely rest, or do some light yoga/stretching if I am feeling stiff.

Sunday December 1st - Saturday December 21st

Sunday - Hockey
Monday - Workout 1
Tuesday - Off/Recovery
Wednesday - Workout 2
Thursday - Off/Recovery
Friday - Workout 3
Saturday - Off/Recovery

Workout 1

5x5 Back Squat
5x5 Bench Press
1x5 Deadlift
Body Beast Bulk: Chest

Workout 2

5x5 Front Squat
5x5 Barbell Row
3x8 Good Mornings
Body Beast Bulk: Back (no deadlifts)
3x5 Turkish Get Up

Workout 3

5x5 Back Squat
5x5 Overhead Press
Diamond Delts

One glaring omission to many of you is the fact that I do not have a single, dedicated leg day. Well, that's because I am squatting 3x/week. I will be using the back squat on Mondays and Fridays and the front squat on Wednesdays. This will vary where the load is placed on my body so that I will activate muscles slightly different each time.

You may also notice a lack of "core" work. Again, with squats, deadlifts, and overhead presses, my core will be gaining PLENTY of strength. Just for good measure, however, I will be adding some Turkish Get Ups on Wednesdays.

No "isolation" work here (biceps, triceps, etc.) as my triceps will get worked on chest day, biceps will get worked on back day. I will be moving plenty of weight to work both of those muscle groups.

Heavy squatting, as well as deadlifting works wonders to increase production of testosterone and growth hormone to grow my muscles. That is one advantage to having squats 3x/week. I also need more recovery time between workouts to allow for proper recovery/tissue re-building.

This then gives me a week of recovery/light workouts prior to starting P90X3 on Sunday December 29th.