We are going to start sharing a 3-day routine with all our followers so that everyone who wants to start in the world of weights.

These types of 3-day fullbody training programs are the most recommended for people who are new to the world of weights and for people with little time who cannot go more than three times a week. It is the most efficient way to progress both in strength and hypertrophy since every day we touch all muscle groups emphasizing compound movements and with a high volume of training since we have a rest day between training days.

There are many variables to progress in hypertrophy or strength: volume, intensity, density, rest, so let’s not make the mistake of thinking that this 3-day routine falls short because you only train three times a week. It’s the best way to lay a solid foundation to then opt for other training options that are more suited to our goals.

Guidelines:

1. Weekly Division of the Routine:

Monday: Routine A
Tuesday: Active Rest
Wednesday: Routine B
Thursday: Active Rest
Friday: Workout C

We must leave a rest day between days of training for proper recovery and avoid injuries.

What is active rest? It consists of resting from our usual 3-day routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT never to skip the warm-up and stretching if we want to continue progressing without injuries.

5. Substitutions:

We highly recommend doing our 3-day routine with the scheduled exercises, but if for whatever reason you can’t do any of the exercises, you can substitute them as follows.

• Squat: Press + 15 reps of lower back extension (i.e. if you have 3×8 of Squat, replace it with 3×8 of press and 3×15 of lower back extension).
• Deadlift: Hip Thrust `+ 15 repetitions of lumbar extension.
• Romanian Deadlift: Nordic Curl.
• Stride: Unilateral Hip Thrust with Dumbbell.
• Hip Thrust: Hip Thrust on a quadriceps extension machine.
• Calf Raise standing machine: Calf Raise with dumbbell.
• Femoral Curl: Femoral Curl with Dumbbell (between the feet).
• Quadriceps Extension: You can eliminate them.
• Barbell Bench Press: Dumbbell Bench Press.
• Incline Dumbbell Press: Incline Barbell Press.
• Military Press: Standing Military Press with Dumbbells.
• Pulley Openings: Dumbbell Openings or Pec Deck.
• Funds: Bench Press Declined Dumbbells.
• Supine Pulley Pulldown: Biceps Pull Ups.
• T-Bar Row: Dumbbell Bench Row.

6. Change of routine

Many people wonder how long we can do this 3-day routine and still get results, the answer is simple until you get tired! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our objectives change or we want another distribution of days, we can opt for another type of routine such as torso-leg (4 days), pull-push (4 days), divided routine (5 days) or push-legs (6 days).

Our recommendation is that if you are a beginner, stick with this 3-day routine for at least 12 weeks.

7. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Perfect Body

The 3 day routine

Day A:

Day B:

Day C:

With our 3-day routine and the complementary information, you can now go to the gym and start hitting the irons. Don’t forget to record your progress and upload it to Fitenium!

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Hello Fiteniers, today we are going to talk about another of the most popular training schemes and the best results. It’s usually a natural step when a 3-day Fullbody routine falls short on training days and you want to hit the gym more. The 4-day Torso-Leg routine continues to have a base of multi-joint exercises, but ending each session with one or two isolated exercises to end the session.

In this case, we recommend this 4-day Torso-Leg routine for intermediate athletes. If you are a beginner, we believe that it is better that you start your journey in the gym for a few months with the 3 day fullbody routine a few months, and if you are advanced, although this routine is valid, we believe that there are other more interesting options such as Pull-Push-Legs.

Guidelines:

1. Weekly Division of the Routine:

Access the Fitenium app where you can train this routine for free.

Monday: Torso 1 Workout
Tuesday: Leg 1 Workout
Wednesday: Active Rest
Thursday: Torso 2 Workout
Friday: Leg 2 Workout

Although in general this routine is designed to go to the gym four days, if for some reason one week you can only go three days, you can do three days of this routine and start the following week with the training that was missing. An example would be like this.

What is active rest? It consists of resting from our usual 3-day routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

In multi-joint exercises such as Squats, Deadlifts or Bench Press, we recommend taking long breaks of 3-4 minutes without any problem, since by recruiting a lot of muscle, our CNS needs a little more time to recover. For isolation exercises, short rests of 60-90 seconds are enough to go for another set.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT never to skip the warm-up and stretching if we want to continue progressing without injuries.

5. Substitutions:

We highly recommend doing our 3-day routine with the scheduled exercises, but if for whatever reason you can’t do any of the exercises, you can substitute them as follows.

• Squat: Press + 15 reps of lower back extension (i.e. if you have 3×8 of Squat, replace it with 3×8 of press and 3×15 of lower back extension).
• Deadlift: Hip Thrust `+ 15 repetitions of lumbar extension.
• Romanian Deadlift: Nordic Curl.
• Stride: Unilateral Hip Thrust with Dumbbell.
• Hip Thrust: Hip Thrust on a quadriceps extension machine.
• Calf Raise standing machine: Calf Raise with dumbbell.
• Femoral Curl: Femoral Curl with Dumbbell (between the feet).
• Quadriceps Extension: You can eliminate them.
• Barbell Bench Press: Dumbbell Bench Press.
• Incline Dumbbell Press: Incline Barbell Press.
• Military Press: Standing Military Press with Dumbbells.
• Pulley Openings: Dumbbell Openings or Pec Deck.
• Funds: Bench Press Declined Dumbbells.
• Supine Pulley Pulldown: Biceps Pull Ups.
• T-Bar Row: Dumbbell Bench Row.

6. Progression

Once we are intermediate, the linear progression is no longer realistic for us in this 4 day Upper-Leg routine.

In this routine, we recommend an undulating progression that works as follows:

• Let’s take as an example an exercise from our 4-day Torso-Leg routine that has 3 series for 6-8 repetitions.
• We load a weight that allows us to do 6 repetitions.
• We do the series of 6 repetitions until with the increase in our strength, we can do 8 repetitions with the same weight.
• Once we can do 3 sets of 8 repetitions, we increase the weight (1-2.5kg disc in isolated exercises and 5kg in compound exercises).
• With this new weight we start again doing 6 repetitions. If we fail we return to the previous weight.

7. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Body 10.

The 4-day Torso-Leg Routine

Access the Fitenium app where you can train this routine for free.

Day 1 – Heavy Torso

Day 2 – Heavy Leg

Day 3 – Light Torso

Day 4 – Light Leg

If you want to go to the gym more days and spin more finely in each workout, this 4-day Torso-Leg routine is a perfect option to continue progressing once we are no longer newbies.

Don’t forget to record your progress and upload it to Fitenium!

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

In case you’ve been training in your garage for 10 years and you haven’t noticed, Powerlifting has long ceased to be a discipline practically exclusively for men. In the United States alone, women’s powerlifting has doubled the number of female competitors since 2019 and this number only takes into account competitive powerlifters and not the huge number of women who powerlifted in the privacy of their gym.

Historically there has always been a series of negative stereotypes about female powerlifting, many people have an ideal of the extremely thin female body with hardly any muscle mass, but fortunately this trend is reversing in recent years as society increasingly values more physiques. functional, strong and healthy feminine. The explosion of women doing Crossfit, Calisthenics or the discipline that concerns us in this article: Powerlifting is no coincidence.

It is very important to make it clear that doing Powerlifting is not going to make you lose your feminine figure and be a mass of muscles. In fact it is completely the opposite, lifting weights will make you gain muscle mass and lose fat, you will have a much more feminine figure and everything “in its place”. Let’s assume now that you have to leave the 2kg pink weight and start moving real iron, and women are perfectly capable of training heavy.

We believe that soon, any woman will be able to enter the gym and see another woman doing Powerlifting to help her get started in the world, however until then we have a series of recommendations if you are going to start lifting irons.

– Get a coach or failing that, a program: as we have been commenting, if you are going to start in Women’s Powerlifting it is very important to have a scientific and intelligent approach. For this, if we can access a coach (preferably live) our progress will be much greater and safer, but if this is not the case, there are general Powerlifting programs that can work quite well. Examples of these programs are Stronglifts 5×5 or Wendler’s 5-3-1.

– Perfect the technique of the basics of Powerlifting: it is related to the previous point, having access to a personal trainer will help you to fine-tune the technique of the Bench Press, Squat and Deadlift. Alternatively, fortunately today there is an enormous amount of information on the correct technique for these exercises. If you master Shakespeare’s language, we recommend Layne Norton’s trilogy of articles: Squat, Bench Press and Deadlift; but in the language of Cervantes we also have the Powerexplosive videos that explain step by step how to execute the basics safely.

– Increases loads: strong Once we have a program and master the exercises, progress in Powerlifting is based on a progressive increase in loads. There may be a problem progressing on the Bench Press if the gym you go to only does 2.5kg plates, so make sure they have at least 1.25kg plates. However, once you are intermediate or advanced, progressing kilo by kilo with 0.5 or 0.75kg discs is ideal.

– Watch your diet: forget about 1000 calorie diets designed to create weak and unhealthy women, in this sport you will need to build muscle and for this you have to eat more. However, this does not mean that you should eat what you want, calculate a diet based on macronutrients and not so much on calories (also), and choose quality ingredients. Protein of high biological value (meat, eggs, fish, whey protein, legumes…), slowly absorbed carbohydrates (oats, whole wheat pasta, potato, whole wheat bread…) and healthy fats (olive oil, avocado, nuts, Serrano ham…) are your workhorses to improve your strength and physique.

– Keep in mind the physical differences: Although men have more capacity to create muscle mass and have a larger torso that makes them capable of moving greater loads in the Bench Press, women have greater flexibility than men, so they will have an easier time doing deep squats. or adopt a better starting position in the deadlift.

There are other particularities such as that women have wider hips and narrower knees and are prone to valgus. This is dangerous and if left untreated greatly increases the chance of cruciate ligament injury. To make up for this deficiency you have to make your glutes stronger and warm up squats with a knee band.

– Women recover better: a study from the University of X suggests that women need mentos time to recover their maximum voluntary contraction (MVC). This may be due to the estrogen levels present in the female sex. On the other hand, it also seems that this affects recovery between sessions, although there is no conclusive evidence in this regard.

– Download every 4 weeks: menstruation is a factor that has a lot to say in our programming. It’s quite likely that on period days you won’t feel as eager to train as hard as you normally do, so it makes a lot of sense to unload at that time of the month. Take into account how the body feels and try to determine when you feel strongest and when you have the most discomfort to plan your training around that. Also do not worry if you gain a few kilos during your period, it is common due to swelling and fluid retention.

– The aesthetic objectives are not the same: Assuming that we all want to get “strong” and that if you do women’s powerlifting you’re going to have to do squats, deadlifts, and bench presses, it’s quite likely that a woman would prefer to develop her glutes more than her quads and isn’t very worried about growing his pecs. This is why you shouldn’t be afraid to stick to a 2:1 ratio in posterior vs anterior chain attachments and back vs pectoral exercises.

At Fitenium we celebrate the increasing adherence to female powerlifting and the elimination of those ridiculous stereotypes that strength training will eliminate the femininity of your body when it is a perfect method to lose fat and have a more feminine figure. Your future self will thank you not only for the increase in self-confidence but for innumerable benefits at the health level, among which the reduction in the risk of osteoporosis stands out according to scientific evidence.

We must bear in mind that those physiques of female Bodybuilders, professional Crossfitters or elite Powerlifters, although they are quite unsightly, are the result of the use of anabolic drugs, since women naturally do not have the capacity to create such a cultural mass. We are aware that these sports are tainted by the indiscriminate use of chemistry in elite athletes, but that should not make us ignore all the advantages that strength training has for women at an amateur level. Transferring to other sports and improving quality of life when you have developed a base of strength and mobility through Women’s Powerlifting will have you wondering why you didn’t start hitting the gym sooner.

We invite you to share your progress in our Fitenium app, where you can upload videos of your workouts and our community will validate the workouts. Join the community!

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