Free shit Wednesday – The ASS 3-day a week tweak

When I released the OG ASS book it was designed for a 4 day a week plan only, but I have received inquiries on how to make it into a 3 day a week plan.

At the time I didn’t give it thought but lately I have taken a look into the format of the original template and came across a great way to convert the 4 day a week plan into a 3 day a week plan, get the amount of work needed done, rest and recover properly and still reap the benefits of what the ASS can do for you.

The block system remains the same but with a minor change.

Block 1 is 3 sets for 8-12 reps, bodybuilding style as usual

Block 2 you will do 2 top sets of 3-5 (RPE is the method I use and you can find out the exact RPE if you have the book or if you fucking buy it)

Block 3 is one top set of 1-3, again buy the book for the RPE we use.

The 3 day a week plan is easy to implement as you will choose 3 days a week to train, I don’t care which ones but do your best not to make them back to back as recovery is what we are going for here.

If you have the book you will have a pretty solid list of what exercises I would like you to choose from, you may have your own as well which is fine.

There are a few ways to attack this 3 day a week template:

1. Powerlifting base offseason plan – tailor your accessory selections to target your weak points with exercises that directly benefit them.
2. Powerbuilding gym rat plan – have fucking fun with a wide variety of exercises, gain some size while not stressing over weak point training necessarily.
3. Lazy bastard plan – use Therabands for accessory work, if you do this, I hope your family disowns you.

For more information you may want to pick up the book to find out the rest.

For the 3 day a week template, all excelled and laid out for your viewing pleasure, you are welcome:

3 day a week ASS Template Download

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Pick up a copy of the Ashman Strength System Version 2.0 .

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