How to Transform a 4 Day Workout Into a Crazy-Effective 3 Day Beastmode Routine

bodybuilding build muscle powerlifting Oct 16, 2022
powerlifting girl squat

It's no secret that many people are working long hours and trying to cram as much into their day as possible. This can often lead to a hectic, stressful lifestyle. Wouldn't it be great if you could get the same amount of work done in just 3 days? Believe it or not, this is completely possible! In this blog post, I'll show you how to transform your 4-day workout routine into a 3-day beast mode workout.

  • Notes: I will, on occasion perform back off work, but I am not completely glued to it. It depends on how I feel that day or if I am in a rush.
  • If you can find bands and you can anchor them for speed work, the percentages change to 40/50/55%.
  • Try to include an active rest workout, especially after a leg day, see the end of this post.

 

RPE

The Rate of Perceived Exertion (RPE) scale is a way to measure how hard you are working out. It goes from 1-10, with 1 being no effort at all and 10 being maximal effort. This scale can be useful for gauging how hard you should be working out on any given day.

If you are new to the RPE scale, start by using a moderate intensity (around 6-7) for your workouts. As you become more comfortable with the scale, you can begin to push yourself harder, aiming for an RPE of 8-9.

Day 1:

Pick a squat variation. Work up to a heavy single, double or triple. RPE 9; optionally, you can then deduct 30% of the day’s 1RM and complete 1-3 sets of 6 reps. 5-minute rest on the last set.

I like speed work. Your speed work for the deadlift, every week you’ll cycle 60/65/70% of your true 1RM, 8 singles. Do this every minute on the minute (EMOM).

Pick a single-leg exercise. Perform 3-4 sets of 10. RPE 7; For example, Bulgarian split squat with a barbell, pistol squats, step-ups, or walking lunges with One leg wall stiff leg deadlift, single leg landmine stiff leg deadlift, reverse lunge.

Glute work: RPE 7, 2-4 sets of 12-15. Choose a variation.

Hip thrust, GHRs, band resistance reverse hypers, good mornings, high heel leg press, SHELC. Heavy ab work with calf work RPE 8. 4-5 sets of 12, Don’t neglect these two areas. They help keep you "planted to the floor" and remaining braced out of the hole.

Examples: heavy farmer walks, weighted standing crunches, med ball spread eagle situps, weighted or band resistance leg raises with My favorite developer for calves, the calf press on the leg press, standing calf raises, and seated calf raises. Pick one and complete all the sets, or do a medley.

-The first step is to pick a squat variation and work up to a heavy single, double or triple.

-You can then optionally deduct 30% of the day’s 1RM and complete 1-3 sets of 6 reps.

-Finally, 5 minutes rest on the last set.

 

Day 3:

Choose a bench press or do the overhead press variation. Work up to a heavy single; RPE 9; you can then deduct 30% of the day’s 1RM and complete 1-3 sets of 6 reps.

Speed bench work, 8 x 2, and cycle your grip every two sets. Every week you’ll cycle 50/55/60% of your true 1RM, as fast as possible, every minute on the minute (EMOM).

Horizontal or lying chest supported rows, 4 x 6, paired with flat dumbbell bench press, RPE 7.

If you don’t have a shoulder issue, perform the reverse overhead press, 4 x 12. You get enough anterior deltoid work from the heavy bench, so let’s switch the movement pattern).

Reverse Grip Lat Pulldown. Training economy here, so use this for both vertical back work and for emphasizing bicep work. Pause and squeeze hard at the bottom part of the pulldown. You’ll pair this with tricep work.

Examples: JM Press, skull crushers, close grip bench press (be careful of shoulder sensitivity). You can do chest dips if your shoulders can take it.

-The first step is to choose a bench press or overhead press variation and work up to a heavy single.

-You can then deduct 30% of the day’s 1RM and complete 1-3 sets of 6 reps.

-Finally, speed bench work 8 x 2, and cycle your grip every two sets.

 

Day 5

Deadlift variation, work up to a heavy single; RPE 9; you can then deduct 30% of the day’s 1RM and complete 1-3 sets of 6 reps.

For your speed work for the squat every week you’ll cycle 60/65/70% of true 1RM, 8 singles. Do this fast as possible with an emphasis on form. Every minute on the minute (EMOM).

Choose a single leg exercise 4 sets of 10, RPE 7.

Examples: Bulgarian split squats with barbells, pistol squats, step-ups, or walking lunges. Try treadmill lunges if you don't have room. You can also walk the room by going in circles. with One leg wall stiff leg deadlift, or single leg landmine stiff leg deadlift, reverse lunge.

Choose a glute variation. RPE 7, four sets of 12-15. Your lower half can take the volume and the higher reps.

Examples: Hip thrust, GHRs, band resistance reverse hypers, good mornings, high heel leg press, SHELC.

Heavy ab work with calf work, RPE 8.

Examples: heavy farmer walks, weighted standing crunches, med ball spread eagle situps, weighted or band resistance leg raises with calf press on the leg press or standing calf raises, and seated calf raises. Pick one and complete all the sets, or do a medley of all of them, splitting the sets by 2+2+2.

-The first step is to pick a heavy deadlift variation and work up to a heavy single.

-You can then deduct 30% of the day’s 1RM and complete 1-3 sets of 6 reps.

-Finally, 5 minutes rest on the last set.

-For your speed work, every week you’ll cycle 60/65/70% of your true 1RM, 8 singles. Do this fast as possible with an emphasis on form.

-Choose a single leg exercise 4 sets of 10, RPE 7.

-Choose a glute variation. RPE 7, four sets of 12-15.


Optional Active recovery workout

To speed up recovery, this is an optional workout designed to facilitate quicker recovery.

PERFORM THESE IN SEQUENTIAL ORDER.

1) 5 minutes warning up on either bike, elliptical, or walk outside.

2) Perform upper body stretching techniques.

3) 5 rounds intervals of 30 seconds of work and 1-minute rest. Choose your own modality. Stairs, bike, elliptical, running in place, jumping jacks, mountain climbers. Choose one and perform that time frame.  

4) Perform lower body stretching.

10-minute cool-down on either bike, elliptical, or walking.


Following a 3-day workout routine is an excellent way to transform your 4 day routine into something even more effective. By dedicating one day to speed work, one day to heavy lifting, and one day to active recovery, you can maximize your results while still giving your body the rest it needs. This type of routine is perfect for those who are looking to increase their strength and size, while also improving their overall cardiovascular health. Give it a try today and see how you transform your physique!