Breechay’s 3 Weeks Workout Plan Template

Breechay’s 3 Weeks Workout Plan Template

Breechay’s Workout Plan: 3 Weeks Template

It’s very important to remember that strength training doesn’t necessarily mean you will bulk up. That’s just a simplistic generalization of what happens during strength training. Increased size is only one possible outcome, and you don’t have to train for hypertrophy if you don’t need or want to.

Different Reps for Different Goals
The number of reps you complete in each set of an exercise greatly influences the results of that exercise. The four main physiological results that can be achieved with strength training are muscular endurance, hypertrophy, power and strength. The table below shows the corresponding number of reps per set to achieve each goal:

Table 1Breechay's 3 Weeks Workout Plan Template Vinchay Carryover Effects of Training

Muscular Endurance…………….12-20 reps/set
Hypertrophy………………………..6-12 reps/set
Power or Strength……………….1-6 reps/set

There is some overlap in the number of reps from one goal to the next. There are two reasons for this: First, when you train for one goal, you automatically receive a small amount of the benefits of each of the others. For example, if your training goal is strength, you will also become slightly more powerful, increase muscle mass a little bit, and have more muscular endurance. However you will see the most significant changes come as a result of your main goal. The second reason for the overlap is that science has not yet determined the optimum number of reps for each goal. The range of reps for each goal gives you room to work and progress.

Single Versus Multiple Sets
What science has shown is that for each goal there is a range of sets that provides the most benefit. If you are doing nothing, one set of each exercise will provide noticeable benefits. However, if you have been involved in an exercise program of some sort, you will reap greater benefits using multiple sets for each exercise.

Muscular Endurance…………….2-3 sets
Hypertrophy………………………..3-5 sets
Power or Strength……………….3-6 sets

How much weight should you use?
This is where you will have to do some work to set up your own program. Everyone has different capabilities. The method of determining how much weight to use is the same for everyone. It involves testing to determine your estimated 1-rep max (1RM)-the maximum amount of weight you can lift one time with correct form. Once you have your estimated 1RM, you can use a percentage of that (%1RM) to set your training goal.

Muscular Endurance…………….50-67% 1RM
Hypertrophy………………………..65-85% 1RM
Power or Strength……………….80-100 1RM

As you train, your body adapts and becomes stronger,  so retest your 1-rep max periodically, i.e every 3 months.

Rest Between Sets
To allow the anaerobic energy systems to recover enough to complete the next set, you have to rest, but not too much. There are several methods for determining the proper amount of rest, most based on subjective feelings rather than science. Making your body work with an incomplete recovery forces it to adapt. The amount of rest between sets that you need depends on your goal.

Muscular Endurance…………….<30 sec.
Hypertrophy………………………..30-90 sec.
Power or Strength……………….1.5-3 min.

Rest Between Workouts
To prevent decline, establish a routine for strength training with no more than two days of rest between workouts. Everything you do in training is designed to improve your body systems, but your body is inherently lazy and wants to main minimal homeostasis (the least amount of work it has to do). So after 96 hours without another workout stimulus to keep it going, your body starts to return to baseline.

In Summary
A solid training program should be based on scientific evidence rather than on what the guy is doing on the exercise machine next to you. The same goes for copying the training program of a successful athlete. Just because a training program produced results for another person doesn’t mean it will do the same for you. Choosing the correct number of repetitions per set, the right number of sets, and the perfect amount of weight for each exercise, as well as resting just enough, is the way to get the results you want.

Table 2
Breechay's 3 Weeks Workout Plan Template Vinchay Guidelines for sets reps weight and rest

Chest

Warm Up
45 min High intensity interval training (HIIT): run
Exercise
1. Incline Barbell Press | 4×12
2. Flat Barbell Press | 4×12
3. Decline Barbell Press | 4×12
4. Incline Dumbbell Flies | 4×12
5. Chest Dips | 4×12

Once you have been training for a while you are likely to notice that some areas develop better and more rapidly than others. To correct this imbalance, you will have to alter your program and include more exercises to stimulate the areas that are lagging behind.

Shoulders

Exercise
1. Military Press | 4×12
2. Standing Press | 4×12
3. Lat Barbell Raises | 4×12
4. Front Raises | 4×12
5. Upright Rows | 4×12

If shoulders are a weak point in your physique, adjust your training so that you do more sets and more exercises for shoulders, and use as many of the Shocking Principles as possible to work that area with maximum intensity.

Biceps

Warm Up
45 min High intensity interval training (HIIT): elliptical
Exercise
1. Dumbbell Curls | 4×12
2. Incline Curls | 4×12
3. Preacher Curls | 4×12
4. Barbell Curls | 4×12
5. Concentration Curls | 4×12

The quality of training is the key to gaining both strength, power or size. This means gradually increasing your effort. Functionally, the biceps are pretty straightforward—they just flex the elbow.

Triceps

Exercise
1. Skull Crushers | 4×12
2. Cross Angle Press | 4×12
3. Cable Pushdowns | 4×12
4. Reverse Cable Pushdowns | 4×12
5. Triceps Kickback | 4×12
6. Bench Dips | 4×12

Your muscles will grow only when they are subjected to an overload. They will not respond to anything less. Muscles will not grow bigger or stronger unless you force them to. Making your muscles contract against a level of resistance they are not used to will eventually cause them to adapt and grow stronger.

Back

Warm Up
45 min High intensity interval training (HIIT): bike
Exercise
1. Pull Ups | 4×20
2. Barbell Bent Over Rows | 4×12
3. Lat Pulldowns | 4×12
4. V-Cable Rows | 4×12
5. One Arm Rows | 4×12
6. Good Mornings | 4×12

You have to make an effort when training upper and middle back to pull your shoulders back (a rowing motion), up (shrug motion), or down (a pull down or chinning motion) so that only those muscles are involved in the movement. The lower back muscles on the other hand, function differently from most other muscles in the body. They are stabilizers, holding the body steady rather than constantly contracting and relaxing.

Legs

Exercise
1. Squats | 4×12
2. Lunges | 4×12
3. Straight-Leg Deadlifts | 4×12
4. Leg Press | 4×12
5. Ham Curls | 4×12
6. Leg Extensions | 4×12
7. Calf Raises | 4×20

It pays to put special emphasis on weak areas, especially to train them first when you are strong and fresh (Priority Principle); and (2) changing your training routine so that the body has to perform in unexpected ways accelerates development. As with other body parts, the exercises are listed in a particular order to allow for progression from large to small muscle groups.

Ab Circuit (x3)

Exercise
1. Weighted Hanging Leg Raise | 10
2. Weighted Hanging Knee Raises | 10
3. Weighted Hanging Leg Raises | 10
4. Cable Crunch | 20
5. Russian Twists | 30
6. Wood Chopper | 20
7. Modified Swiss Ball Superman | 20
8. Weighted Incline Reverse Leg Raises | 20

Your physiology is either improving or deteriorating, depending on what you have done recently in your training. Don’t take this to mean that you must train hard everyday, since it’s during rest that fitness improves. The problem comes when a pattern of consistent, fitness-producing training is interrupted. Work your core religiously. Without a strong core, you will less likely be able to reach your athletic potential.

Training Philosophies

Focus your lifestyle on success. If your goals are important to you, you will need to get everything in your life pointed toward success. Which leads us to our first point:

Have a Clear Goal
Most athletes have wishes. They have vague desires for grand achievements that are poorly defined. Be specific and as quantitive as possible. How much do you want to improve? By when? Where? What is the greatest accomplishment you’d like to achieve? Long term dreams can eventually become goals. Knowing precisely what you want is critical to success.

Determine What Stands Between You and Your Goal
Instead of training randomly by doing what you’ve done in the past, what your training partners want to do, or the workouts some pro does, you should isolate and improve the quality you are lacking or that is holding you back. This is kind of engineer’s way of looking at training but it works. Fix the limiters.

Planning is Necessary
Period. Hope for the best but leave nothing to chance.

Measure Progress Toward your Goal
There’s nothing worse than thinking you are making good progress toward achieving your goal and later finding out that you are not ready. Had you known earlier that you weren’t improving as expected in some aspect of fitness, you might have had time to correct it by changing your training. There are many ways to assess your progress.

Do Only the Training Necessary to Achieve Your Goal
There’s nothing worse than thinking you are making good progress toward achieving your goal and later finding out that you are not ready. Had you known earlier that you weren’t improving as expected in some aspect of fitness, you might have had time to correct it by changing your training. There are many ways to assess your progress.

Mental Fitness is Just as Important
The key mental skill is confidence. A quiet, “can-do” attitude. This is the common denominator for all the best athlete. A great deal of self-doubt is a sure sign of someone who is incapable of achieving high goals regardless of physical ability.

Skill is Critical to Success
As skill improve, less energy is wasted, which means you can move faster with the same effort because your movements are more economical.

Recovery is Just as Important as Hard Work
But you’ll probably just ignore that advice.

 

I want the heart of an endurance athlete, the physique of a Greek God, the strength, flexibility and mobility of a gymnast, the mind of a Nobel scientist, the concentration of a Dharma master, the resilience of a Navy Seal, and the compassion of the Dalai Lama.