Beyond Intermediate - Low Volume | 3 Day Split

This three-day, low-volume program is built for lifters who want measurable strength progress without living in the gym. It uses a simple structure, mostly machine-based exercises, and a moderate rep range so you can train hard, recover fully, and push load consistently.

The goal is straightforward: Don’t miss workouts. Don't skip exercises. Push each session with high effort. Add weight or reps over time. Repeat.

The progression model is multi-set double progression. This means you use the same load in all sets until you reach the top of the rep range in all three sets. Then you increase the load by the smallest increment available. Then you add reps until you reach the top of the rep range again. 

However, when you're stuck with the same load for long periods of time and feel unable to add reps, you should switch to first-set double progression. This entails adding load when you hit the top of the rep range only in the first set. 

Rest 1-5 minutes between sets, depending on the exercise and your work capacity. Optional time-saver: do antagonist supersets resting just ~1 minute between sets. 

Effort: 0-2 reps in reserve. Do every rep you can until you either hit the rep target or 0 RIR. Avoid grinding the last rep, finish strong, don't fail the last rep.

This program removes the noise, the fake complexity, and the obsession with novelty. With fewer exercises, less volume, and predictable weekly structure, you can focus on the only thing that reliably moves you past the intermediate plateau: progressive overload done consistently.

If you stick to it, you’ll finish each week stronger than the last; not burned out, not guessing, not drowning in junk volume.

Three days. Full recovery. Focused progression. Real strength gains.

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Week 1

Romanian Deadlift (Barbell)

Incline Chest Press (Machine)

Leg Curl

Chest Supported Row (Machine)

Abs Crunch (Machine)

Monday

Shoulder Press (Plate Loaded)

Shrug (Smith Machine)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Wednesday

Hack Squat

Lat Pulldown

Leg Extension

Bench Press (Close Grip)

Face Pull

Friday

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