John Brianson 3 Day Split

I have tried a lot of programs and continuously stalled at the typical intermediate spots, a bench that ranges between 225-275, a squat that is missing that 4th plate and a deadlift a 5th. 

I put this together to help break through plateaus strategically and meticulously. 

The program is designed in 3 blocks each 4 weeks long with ramping intensity. I put % for the lifts but if you are more comfortable with rpe, the important concepts are that each of the 3 blocks should start at around rpe 5-6 and end in the 8-9 range. The last week ends with PR attempts on the big 3 or at least rpe 9+, or redo week 11 with slightly higher % on the main lifts or take a deload week. 

Increase weight weekly on the main lifts but only the top sets. The back off sets should only be increased if bar speed is slowing down on the top sets or they are feeling heavier than they should. Increase backoff sets slowly ie 60 --> 65% and see how that impacts progress. Do not make large jumps in backoff set weight. They should be in the 60-75% range. 

Bodybuilding exercises should be taken to near failure, especially on the second set. These exercises will help build muscle to support your new strength. Change the exercises if you want or need to but keep them supporting the main lifts. I put an emphasis on bench/chest. 

I typically do arms and accessory lifts like leg extensions on off days or after sessions time depending. Keep these sessions short and intense. 

Recommend ab wheel and heavy suitcase and farmers carries for core. 

Always warm up and think about doing some prehab for things like back, shoulders and hip flexors etc. 

Make sure to check your form often. Apps are available for things like bar path. 

% might feel low but strength gains are not made by constantly grinding reps and yourself into the ground. Trust this process  and run this program for as long as you can. Personalize it but keep the core.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Squat (Barbell)

Barbell Row

Romanian Deadlift (Barbell)

Tempo Bench Press

Front Squat (Barbell)

Seal Row

Hip Thrust (Machine)

Chest Press (Machine)

Deadlift (Barbell)

Sumo Deadlift (Barbell)

Long Pause Bench Press

Bulgarian Split Squat (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Dip (Assisted)

Squat (Low Bar)

Pendlay Row

Chin-Up (Assisted)

Reverse Lunge (Barbell)

Underhand Lat Pulldown

Pec Deck (Machine)

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