Help Putting the program together

[Aton]

So I’m new to the FT program and trying to grasp the overall focus.

The question I have is do you advocate a day break in between each work out when using the 3 and 4 work outs a week schedule?

Or would a 2 on 1 off 2 on work as well?




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[Aton]

So I’m new to the FT program and trying to grasp the overall focus.

The question I have is do you advocate a day break in between each work out when using the 3 and 4 work outs a week schedule?

Or would a 2 on 1 off 2 on work as well?




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[Scott Stevenson]

So I’m new to the FT program and trying to grasp the overall focus.

The question I have is do you advocate a day break in between each work out when using the 3 and 4 work outs a week schedule?

Or would a 2 on 1 off 2 on work as well?

I advocated following the FT Versions (Basic, Turbo and possibly the Family Man plan) as laid out in the book for at least several Blasts.

After some time, some folks who have exhausted the options for program manipulation (Volume Tier, Exercise selection, choice of Pump set, choice of Stretch type, Volume Tier periodization schemes, auto regulating of blast duration and even taking a day off now and again) perhaps going with a different weekly schedule (sessions / week or pattern of sessions / week).

More simple: I intended the 4 day / week versions (Basic & Turbo) to include 4 training days per week and the 3 day / week version (Family Man) to include 3 training days per week. If you're wanting to move that front before doing a first Blast or before learning how to really work the program, you're likely missing out on long term potential for learning what works for you and how to make your best progress. (It could be that you simply have an extraordinary work schedule, too, that doesn't permit that sort of weekly training schedule.)

-S

[BGD]

I personally find I struggle with my recovery if I train my Loading days back to back. When running the 4 day plan my training week is: Monday - Upper Loading+Lower Pump, Tues: off, Wed: Lower Loading+Upper Pump, Thurs: off, Fri: Upper MR, Sat: Lower MR, Sun: off.


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[Altamir]

I'll gladly echo this. Loading days back to back are challenging. I have been doing it for almost my entire time running FT, more because I could never run them any other way given how busy my gym is. MR lend themselves to me training in the afternoons when the gym is busy. Loading and pumps on the weekends in the morning when the gym is quiet.

All that being said, it is manageable to make this work. There are quite a few strategies I can suggest some learned, some passed down from the wise Dr. Scott himself if you are interested.

[Aton]

I'll gladly echo this. Loading days back to back are challenging. I have been doing it for almost my entire time running FT, more because I could never run them any other way given how busy my gym is. MR lend themselves to me training in the afternoons when the gym is busy. Loading and pumps on the weekends in the morning when the gym is quiet.

All that being said, it is manageable to make this work. There are quite a few strategies I can suggest some learned, some passed down from the wise Dr. Scott himself if you are interested.

So far doing the one on one off seems to fit the bill.
So the lift days change week to week.

I’m pretty sore but progressing. Weight and reps have been going up.

But I’m always open to see what others have come up w that’s worked for them.


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