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re: Looking for a 3 day a week lifting plan
Posted on 4/6/23 at 11:25 am to DarthRebel
Posted on 4/6/23 at 11:25 am to DarthRebel
Y’all give this dude 30 bucks for a 8 page pdf written in crayon
And y’all do it every month
Why would he change? He’s already figured out how to get rich
I’d be willing to come up with workouts for y’all
Only 15 bucks a month
And y’all do it every month
Why would he change? He’s already figured out how to get rich
I’d be willing to come up with workouts for y’all
Only 15 bucks a month
3
Posted on 4/6/23 at 1:23 pm to el Gaucho
quote:
Only 15 bucks a mo
I'll pay $3.50 a month, but I want it in spreadsheet form, no crayon pdf.
Posted on 4/6/23 at 1:27 pm to el Gaucho
Sad part is he just uses chatgpt to make these workouts.
Posted on 4/6/23 at 1:52 pm to el Gaucho
I know yall are joking around, so not directed at you, but I'm always amazed at people who turn their nose up at purchasing programs. If it's something you enjoy, who cares if you spend $30 a month. I'll spend that much on beer in a weekend and literally piss that money away.
Posted on 4/6/23 at 1:53 pm to Tiger Ryno
quote:
Sad part is he just uses chatgpt to make these workouts.
quote:
can you create for me an 8 week strength strength plan that's designed with the beginner/intermediate level lifter in mind. Weeks 1-4 has three training days per week, weeks 5-8 has four training days per week. Great for Young Beginners who need a structured plan to safely get them into hopefully a life long habit. The exercises and concepts are basic and the sets and reps start slow but continue to get more difficult throughout the program.
Yes, I can create an 8-week strength training plan for beginner/intermediate level lifters as requested. Here's a sample plan:
Weeks 1-4: 3 Training Days per Week
Day 1:
Barbell squat – 3 sets of 10 reps
Bench press – 3 sets of 10 reps
Seated cable row – 3 sets of 10 reps
Standing dumbbell shoulder press – 3 sets of 10 reps
Plank – 3 sets of 30-second holds
Day 2:
Deadlift – 3 sets of 10 reps
Dumbbell lunges – 3 sets of 10 reps per leg
Dumbbell bicep curls – 3 sets of 10 reps
Cable tricep pushdown – 3 sets of 10 reps
Side plank – 3 sets of 30-second holds (per side)
Day 3:
Bodyweight squats – 3 sets of 10 reps
Push-ups – 3 sets of 10 reps
Pull-ups or lat pulldown machine – 3 sets of 10 reps
Dumbbell lateral raise – 3 sets of 10 reps
Plank – 3 sets of 30-second holds
Weeks 5-8: 4 Training Days per Week
Day 1:
Barbell squat – 4 sets of 10 reps
Bench press – 4 sets of 10 reps
Seated cable row – 4 sets of 10 reps
Standing dumbbell shoulder press – 4 sets of 10 reps
Plank – 4 sets of 30-second holds
Day 2:
Deadlift – 4 sets of 10 reps
Dumbbell lunges – 4 sets of 10 reps per leg
Dumbbell bicep curls – 4 sets of 10 reps
Cable tricep pushdown – 4 sets of 10 reps
Side plank – 4 sets of 30-second holds (per side)
Day 3:
Bodyweight squats – 4 sets of 10 reps
Push-ups – 4 sets of 10 reps
Pull-ups or lat pulldown machine – 4 sets of 10 reps
Dumbbell lateral raise – 4 sets of 10 reps
Plank – 4 sets of 30-second holds
Day 4:
Barbell Romanian deadlift – 3 sets of 8 reps
Incline dumbbell bench press – 3 sets of 8 reps
Seated cable row – 3 sets of 8 reps
Seated dumbbell curls – 3 sets of 8 reps
Tricep cable pushdowns – 3 sets of 8 reps
Plank – 3 sets of 30-second holds
Note: For each exercise, choose a weight that challenges you to complete the prescribed number of reps with good form, but not so heavy that you cannot complete the sets. As always, it's essential to warm up before starting any training, and if you experience any pain or discomfort during the exercises, stop and consult with a certified trainer or medical professional.
Posted on 4/6/23 at 2:07 pm to bamaguy17
quote:
I know yall are joking around, so not directed at you, but I'm always amazed at people who turn their nose up at purchasing programs. If it's something you enjoy, who cares if you spend $30 a month. I'll spend that much on beer in a weekend and literally piss that money away.
That goes beyond just workout programs and into everyday life, I am hugely guilty of passing on an item at the grocery store because it is a tad bit spendy but then have no qualms with paying restaurant prices.
Posted on 4/6/23 at 2:09 pm to hob
Applying ChatGBP to the OP:
quote:
can you create a 3 day a week lifting plan? I currently do P90x but I’m looking to incorporate more actual weight lifting. Love P90x but I get bored with push-ups and pull ups after awhile. I'm look to keep lose body fat and emphasize definition over size.
Yes, sure! Here's a suggested 3-day a week lifting plan for you:
Day 1: Upper Body
Bench Press - 3 sets of 8 reps
Bent Over Rows - 3 sets of 10 reps
Overhead Press - 3 sets of 10 reps
Lat Pulldowns - 3 sets of 10 reps
Bicep Curls - 3 sets of 12 reps
Tricep Extensions - 3 sets of 12 reps
Day 2: Lower Body
Squats - 3 sets of 8 reps
Deadlifts - 3 sets of 10 reps
Lunges - 3 sets of 10 reps (each leg)
Leg Press - 3 sets of 12 reps
Calf Raises - 3 sets of 12 reps
Day 3: Full-body
Pull-ups or Chin-ups - 3 sets of max reps
Push-ups - 3 sets of max reps
Plank - 3 sets of 1 minute
Dumbbell Step-up - 3 sets of 10 reps (each leg)
Chest Fly - 3 sets of 12 reps
Seated Cable Rows - 3 sets of 12 reps
To emphasize definition over size, you can choose lighter weights and higher reps. For example, aim for 12-15 reps per set rather than 8-10. You can also incorporate more supersets, drop sets, and other high-intensity techniques to challenge your muscles and stimulate growth.
Remember to also incorporate cardio and a healthy diet to help reduce body fat and reveal your muscle definition. Good luck!
Posted on 4/6/23 at 9:24 pm to hob
Sorry I’m just getting back to this thread everyone, and appreciate all the advice.
The Chat GPT stuff is honestly incredible. Kinda scary for certain careers
The Chat GPT stuff is honestly incredible. Kinda scary for certain careers
Posted on 4/9/23 at 9:02 pm to bad93ex
I would like to see Aaron do TrainHeroic and offer as one time buys like he does now. Prolly have to raise the price $2 or 3 but worth it for many, not me but he could still offer pdf too
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