Triple Threat
Plan Length: 12 Weeks (15 including deloads)
The plan is structured around 3 different workouts, with emphasis on a different movement pattern: Push, pull, and legs.
PUSH
Typically uses muscle groups primarily located on the front of the body, the anterior. Movements are primarily trained that exert force outwardly, such as pushing a barbell off your chest in a bench press.
Targeted muscles include – the chest/pectorals, triceps, shoulders/deltoids (mainly anterior) and abdominals.
The primary movement the push day is focussed on increasing is the bench press.
PULL
This day consists of overcoming loads by pulling them into the body. The “pulling” muscles are generally located on the back of the body- the prosterior.
Targeted muscles include – the back (latissimus dorsi, rhomboids, trapezius, erector spinae), biceps, shoulders (mainly posterior deltoids), biceps forearms, glutes and hamstrings.
The primary movement for the pull day is the deadlift.
LEGS
Your wheels, everything from the waist down. Do not underestimate the potential power of those two legs you’re standing on. Learn to love leg day. Targeted muscles include- the quadriceps, hamstrings and calves.
The primary exercise for the initial plan is the barbell squat.
How It Works
This program is designed to be run three or four times a week.
Where to Start - Finding your training max
This plan is percentage based, so you;ll need to know your 1 rep max.
Do not use your full 1 rep max, use 90% of it - this is your training max.
So if your squat 1 rep max is 100kg, use 90kg as your training max.
If you don’t know your 1 rep max, take a day to find it for the squat bench and deadlift, and then use 90% of that. If you aren’t confident doing this, please speak to sophie or Damien.
EMOM Sets
You’ll notice this plan uses EMOM sets. This stands for “every minute on the minute”. Basically this means set a timer to go off every minute for 10 minutes. When the timer goes off, perform the prescribed reps and rest for the remainder of the minute.
AMRAP Sets
Amrap stands for “As many reps as possible” - pretty self explanatory!
Progression
Below you’ll find the first 5 weeks of training. Once you have completed these 5 weeks, add another 5% on the percentages (except for the warm ups and deload week).
Once you reach 10, add 5% again.
For the accessory work, add weight when you feel appropriate. You might want to switch out these accessories every block, but stick with the feeling of the plan. Don’t change the squat bench or deadlift.
