16d (edited) • General discussion
3 Day Rolling-Rolling 4 Day-FF
3 Day Rolling 4 Program
Program Overview Welcome to this phase!
The aim for this block is to improve on your 8 rep weight targets.
The aim for this phase will be to train one day on and one day off.
The first few weeks you will be trying to dial in what weight you can lift for 8 reps.
For 2 set movements
Set 1 - 1-2 RIR
Set 2 - 0-1 RIR
For 3 set movements
Set 1 - 1-2 RIR
Set 2 - 0-1 RIR
Set 3 - Same weight as set 2 - you will likely only get 5-6 reps with 1 RIR (but thats fine)
Warm up sets
Prior to each working set you will need 1-3 Warm up sets or primer sets.
These should be just 3-8 reps and always a long way from failure.
I like doing one set of 8 light first. Then drop to just 3-5 reps for 1-2 more warm up sets that
progress up in weight. Because these are not taken to close to failure you can rest for just 30-60
sec.
Tempo for all moves is 2111
Tempo for calves is 2511 (this is a 5 second hold in the fully stretched position)
The aim is to achieve the best possible improvements with two working sets of 8 reps.
Log the weight. If you can get more than 8 reps on the second set, increase the weight next
session.
Aim: Increase your 8-rep max.
Structure:
• 1–2 warm-up sets
• Plus 2 working sets of 8 reps (or 3 sets where noted)
Progression Rules:
• First set: Aim to achieve 8 reps.
• Second set: Hit less than 8 reps (example: 5/6 with 1 RIR).
• Keep the weight the same until you can do 2x8 reps.
• Once you can do 2x8, increase the load slightly.
Day 1
Warm Up
A. Hip Opener Mobility – 1 set of 12 reps
(Controlled on each side)
B. Cat Cow – 1 set of 30 seconds
(Smooth spinal flow)
C. Banded Pull Apart – 1 set of 12 reps
(Rear delts and scap retraction)
Main Workout
A. Toe Press (Machine) – 3 sets of 8 reps, 2 min rest, Tempo 5111
(5 second stretch at the bottom on each rep)B. Leg Extension – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Squeeze quads at top)
C. Lying Leg Curl Machine – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Controlled, squeeze hamstrings)
D. Seated Machine Chest Press – Neutral Grip – 2 sets of 8 reps, 2 min rest, Tempo 2111
E. Chest Supported Cable Row – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Squeeze shoulder blades)
F. Alternate Dumbbell Bicep Curl – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Strict form, alternate arms)
G. Cable Lateral Raise – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Side delt focus)
Cool Down
A. Hamstring Stretch – 30 seconds per side
B. Standing Quad Stretch – 30 seconds per side
C. Standing Pec Stretch – 30 seconds per side
D. Lat Stretch – 30 seconds per side
Day 2
Warm Up
A. Hip Opener Mobility – 1 set of 12 reps
(Controlled on each side)
B. Cat Cow – 1 set of 30 seconds
(Smooth spinal flow)
C. Banded Pull Apart – 1 set of 12 reps
(Rear delts and scap retraction)
Main Workout
A. Barbell Incline Press – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Narrow hand position)
B. Straight Arm Pulldown – Straight Bar – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Arms straight, lat focus)
C. Pec Fly Machine – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Full stretch + squeeze)
D. Rear Delt Fly – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Rear delt emphasis)
E. Dumbbell Lateral Raise – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Controlled)
F. Back Extension – 2 sets of 8 reps, 1 min 30s rest, Tempo 2111
G. 45 Degree Leg Press – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Full range, controlled)
Cool Down
A. Hamstring Stretch – 30 seconds per side
B. Standing Quad Stretch – 30 seconds per side
C. Standing Pec Stretch – 30 seconds per side
D. Lat Stretch – 30 seconds per sideDay 3
Day 3
Warm Up
A. Hip Opener Mobility – 1 set of 12 reps
(Controlled on each side)
B. Cat Cow – 1 set of 30 seconds
(Smooth spinal flow)
C. Banded Pull Apart – 1 set of 12 reps
(Rear delts and scap retraction)
Main Workout
A. Toe Press (Machine) – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Controlled)
B. Leg Extension – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Quad squeeze)
C. Single Leg Hamstring Curl – Lying – 3 sets of 8 reps, 2 min rest, Tempo 2111
(One leg at a time)
D. Machine Shoulder Press – 3 sets of 3 reps, 2 min rest, Tempo 2111
(Heavy low-rep sets)
E. Dumbbell Skull Crushers – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Controlled eccentric)
F. Machine Preacher Curl – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Strict biceps)
G. Seated Machine Chest Press – Neutral Grip – 2 sets of 8 reps, 2 min rest, Tempo 2111
H. Seated Machine Row – Overhand – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Squeeze shoulder blades)
Cool Down
A. Hamstring Stretch – 30 seconds per side
B. Standing Quad Stretch – 30 seconds per side
C. Standing Pec Stretch – 30 seconds per side
D. Lat Stretch – 30 seconds per side
Day 4
Warm Up
A. Hip Opener Mobility – 1 set of 12 reps
(Controlled on each side)
B. Cat Cow – 1 set of 30 seconds
(Smooth spinal flow)
C. Banded Pull Apart – 1 set of 12 reps
(Rear delts and scap retraction)
Main Workout
A. Cable Fly – Low to High – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Squeeze at top)
B. Lat Pulldown – Overhand – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Full stretch at top)C. Tricep Pushdown – Single Arm – 2 sets of 8 reps, 2 min rest, Tempo 2111
(One arm at a time)
D. Dumbbell Lateral Raise – 2 sets of 8 reps, 2 min rest, Tempo 2111
(Side delts)
E. Seated Machine Chest Press – Neutral Grip – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Press power)
F. Hack Squat Machine – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Controlled depth)
G. Lying Leg Curl Machine – 3 sets of 8 reps, 2 min rest, Tempo 2111
(Hamstring focus)
Cool Down
A. Hamstring Stretch – 30 seconds per side
B. Standing Quad Stretch – 30 seconds per side
C. Standing Pec Stretch – 30 seconds per side
D. Lat Stretch – 30 seconds per side
Progression & Training Notes
• Follow the one day on, one day off schedule
• Always complete the warm-up and cool-down
• Log weights and progress when you beat 8 clean reps on Set 2
• Prioritize form and recovery
• Rolling cycle: After completing Day 4, return to Day 1
Example Weekly Schedule (1-on-1-off)
Monday: Day 1
Tuesday: Rest
Wednesday: Day 2
Thursday: Rest
Friday: Day 3
Saturday: Rest
Sunday: Day 4 (or rest and start next cycle on Monday with Day 1)
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3 Day Rolling-Rolling 4 Day-FF
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