2022 Spring 3-Day Full Body Physique

Mar 17, 2022 | Program Cycles

2022 Spring 3-Day Full Body Physique

Mar 17, 2022 | Program Cycles

3-Day Physique is our strength training and bodybuilding program for our people who can’t/don’t want to spend 4-5 days in the gym, and/or for our people who love chasing other athletic endeavors (like running) or hopping in other fitness classes (CrossFit, Peloton, etc). Sessions are full body and take 90-minutes.

New Cycles Begin Every 6-Weeks for 3-Day Physique.

The Quick & Dirty About 3-Day Physique:

  • 3 full body lift days/week of progressive overload training 
  • 75-90 min/sessions. Training cycles = 12 weeks long
  • This program is perfect for busy parents, travel, individuals who don’t want to spend 4-5 days in the gym, and/or those who love lifting and are also looking for an excellent program to compliment other athletic endeavors in their life (running, cycling, mountain biking, spin/Peloton classes, BJJ, boxing, surfing…)

Equipment Required: 

  • Dumbbells, barbell, squat rack, bench, way to do pull-ups

A Note from Paragon Founder LCK:

While this program was intended to be a 3-Day program for those who are busy and short on time, we also wanted a program that was versatile and could service those who want to lift a few days and then also chase other athletic endeavors (running, cycling, mountain biking, spin/Peloton classes, BJJ, boxing, surfing, etc…)

That being said, think of this program as a template to use as a guideline and make your own. As always, we recommend making sure that we are getting in 2-3 rest days per week. Recovery is the secret sauce and vital to positive adaptation (whether that’s fat loss, muscle gain, improving performance…). Train hard, rest harder = where the magic happens (:

Less days in the gym doesn’t have to mean less results. You may be working out less days per week, but you most DEF won’t be getting less results. Similar training volume as our beloved 4-Day Physique program, just delivered via 3 90-minute Full Body Days!

Sample Day from 3-Day Full Body Physique:
*In our app, movements will have links to movement videos

A. Giant Set:
2-3 warm-up rounds
2 work rounds to 2-3 reps from failure each
Quad-Dominant Squat x 10-12 Reps
Rest 45-60s
Bentover DB Row x 10-12 Reps
Rest 45-60s
Flat DB Bench Press x 10-12 Reps
Rest 1-3 minutes

B. Leg Curl
1-2 warm-up sets
6 sets of 8 Reps
Rest 30-45s between sets

C. 3 Rounds:
Standing DB Hammer Curls x 10-12 Reps
Rest 1 min
Seated DB Lateral Raises x 15-20 Reps
Rest 1 min
Lying DB Tricep Extensions x 10-12 Reps
Rest 1 min
Bentover DB Face Pulls x 15-20 Reps
Rest 1 min

D. Superset Movements x 2 sets each:
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Flat Sit-ups x 10-20 Reps
Rest 1-2 min

C. Reps 20-15-10 of each:
Use difficulty for ~20 reps unbroken, Keep same difficulty all sets
Steep Incline DB Shoulder Press
Rest 30-60s
Incline DB Curls
Rest 30-60s

D. 3 Rounds:
Minimal rest between movements
Tricep Pushdowns x 12-20 Reps
Face Pulls x 12-20 Reps

E. Superset x 2-3 sets each:
Ab Rollouts x 6-15 Reps
GHD/Decline Sit-ups x 6-15 Reps
Rest 2 min

More Details About 3D Physique:

Hey Paragon fam, Paragon Founder Bryan Boorstein here to discuss the Spring Metabolic cycle.
The 3D Physique program just completed its first strength cycle! The deload week after this strength cycle is actually an important INTRODUCTION week for the metabolic cycle that follows.

In this introduction week, you will establish your working weights to commence the next 5 weeks of metabolic training. Some of the sets will even feel hard (testing a 15-RM in a leg extension or leg curl). But volume is low and the stimulus is quite different than the strength cycle, so we are in fact flushing fatigue from that prior stimulus.

After a strength cycle, work capacity is lower. This is a result of the lower reps and less time under tension, meaning less impact on our cardiovascular system.  In a strength cycle, you don’t really get a great pump from training because you don’t have a lot of metabolite build-up in the muscles. The weight feels heavy, and the muscles fatigue, but not with the same burning feeling they get from higher rep and superset sequences.

Simply because the body is de-trained to the metabolic stimulus, you should find your muscles are extremely sensitive to this very different training style. Pumps will happen more rapidly and stay for longer. You may even notice some muscle volume increases during days off training, as all the nutrients are shuttled into the cells.

Two Types of Metabolite Training

1. Systemic Conditioning

This is all about work capacity; increasing your ability to recover “systemically” between sets.

An applicable example here of how this can help your training would be to think about doing multiple sets of back squats. This can be extremely fatiguing, not just for the working musculature, but for the system as a whole.  Now, let’s say you could achieve the same effort level and performance with 2 minutes of rest between sets, instead of 3 minutes. This would mean you could do more volume in less time and accrue less “fatigue” from the same amount of work. This can be extrapolated out across an entire day of training…

Furthermore, being systemically conditioned can help you recover faster session to session, as well! In this cycle, the Systemic work will appear in the form of mini circuits, using all compound movements across the full body. While this may feel like a monumental task at first, the body adapts extremely quickly to this type of demand, and you should notice a significant improvement week to week.

This is an example of a full-body circuit from the programming:

Deadlift x 10-12 Reps
Rest 45-60s
Pull-ups x 10-12 Reps
Rest 45-60s
Standing DB Overhead Press
Rest 2-3 min  

Important Notes about the Part A circuits:

  1. Heavy weights are NOT NECESSARY for this cycle. The desired objective is “work capacity,” such that using moderate weights will provide plenty of stimulus and allow faster transitions between movements.
  2. The first warm-up round is with an empty barbell or super light DB’s (just get moving).
  3. Use the lower end of the REST ranges for earlier sets, and the higher end of rest ranges for work sets (as needed)

2. Local (Peripheral) Conditioning

This is all about clearing metabolites quickly and efficiently within a specific muscle group (“lactic acid” being the most commonly known). 

As you work your way through a set, it begins to burn in the latter reps. This is the result of metabolites building up within the muscle and being unable to “flush” these metabolites fast enough. Think about a Squat movement. You can sort of cheat the “pain” by resting at the top to temporarily flush this lactic acid. But in many ways, we would much rather see you “lean in” to the accumulation of metabolites and force the body to adapt and get better at flushing it, versus looking for a way out of the pain cave.

Through this local metabolic training, we can get better at flushing these within individual sets, as well as to limit the recovery time needed to flush them between sets. In this cycle, the local metabolic work will appear in the form of 6-8 sets of 8 reps for the SAME MOVEMENT, with only 30-45 seconds rest between sets. These will be performed with approx. a 15-RM weight (which will be established on the pre-cycle introduction week).

These movements will be primarily “isolation” or low fatigue exercises, such as leg extensions, leg curls, delt raises etc…

The Metabolic cycle is just a small portion of the larger periodization plan. The majority of time is spent in a standard hypertrophy phase, chipping away at progress on mostly straight sets. But the strength and metabolic blocks have a place in the overall plan.

You will probably feel slightly unprepared for the stimulus in week 1, but should feel confident improvement in work capacity by the end of the cycle!

PROGRESSION and PROXIMITY TO FAILURE (How Hard Should You Be Working?)

First let’s define Failure:

We should assume that taking a set to failure means that you can no longer perform a rep with the same technique. This does NOT mean that you contort your body to achieve another rep. That is beyond failure, because the intended musculature is no longer the one moving the weight. Your first rep should look the exact same as your last rep, just a slower grind through the concentric portion of the rep.

Training will begin “week 1” with approximately 2-3 reps from failure on the TOP SET and 1-2 reps from failure for the backoff set.

While maintaining similar proximity to failure each week, you will add reps whenever feasible. If you reach the top of the rep range, add a small amount of weight that may drop your reps the following week. Then slowly, over a few weeks, work your way back up to the top of the rep range.

Remember that progression is the result of what happened in PRIOR SESSIONS, not what you do in this session. It takes time for the body to “catch up” and adapt sometimes. So it’s important to avoid getting discouraged if progress doesn’t occur weekly. I constantly work for “execution” PR’s for a few weeks before I even worry about whether weights/reps are increasing.

We will maintain these general effort levels for the first few weeks of the 5-week mesocycle. In the week or two prior to deload week, we will work slightly closer to failure and push ourselves to ensure we have been working to our true capabilities in the prior weeks. The cool thing about this model, is that you get a sense of assessment at the end of each 5-week period and you can know accurately whether the training, nutrition and lifestyle you are living is “working.”

We *know* through research that you get similar hypertrophy with 2-3 reps shy of failure as you do going to failure (and potentially better strength gains). As a result, we find it prudent to enjoy these earlier weeks, shy of failure, as we prepare for the progressively harder training ahead.

New Cycles Begin Every 6-Weeks for 3-Day Physique.