John Christy's 3 days a week routine.

Day one
1. Squat - 3 sets of 5 - 15reps. I would just do 3 sets to failure and do the sets in the reverse pyramid of weights, so as to keep the reps above 4.
2. Bench press - Here again i would do 3 sets of Failure.
3. Pulldown, Chin, or Row - Three sets to failure.
4. Wrist rollers  -

Day two
1. Crunch - 1 x F
2. Barbell curl - 3 sets to failure.
3. Military press - 3 sets to failure
4. Calf raise - 3 sets to failure

Day three
1. Side bend - 1 x 10 - 15
2. Deadlift - 2 sets to failure
3. Close-grip bench press - 3 sets to failure
4. Static Grip -



This template spreads the ‘big’ exercises; the Squat, Bench, and Pulldown or Chin or Row, over two days. Some trainees feel they can’t do the Bench or a Pulldown, Chin, or Row, justice after squatting hard.


Day one
1. Crunch
2. Squat
3. Stiff-legged deadlift or back extension
4. Barbell curl

Day two
1. Bench press
2. Pulldown, Chin, or Row
3. Calf Raise
4. Close-grip bench press

Day three
1. Sidebend
2. Deadlift
3. Military press
4. Static grip