The Fortress of Gains Combined Routine
This routine is 3-day full-body workout routine which combines the benefits of the 4-day split Fortress of Gains routine. It is designed to conserve energy and save time, while still providing a comprehensive workout that targets all major muscle groups.
I would reccomend you checkout the Fortress of Gains classic routine before diving into this one as it contains a lot of useful information.
Just to clarify again, as I did in the original post, this is my own personal workout routine, and I am making no claim that this will work best for you, but again, I just wanted to share this routine.
This routine contains an additional variable: Reverse Pyramid sets. This means that you start with your heaviest weight and decrease the weight as you progress through the sets. This is a great way to maximize strength gains and muscle growth. The routine also gets rid of some exercises like overhead press as I felt it was redundant considering the other exercises in the routine.
The routine is to be performed on Monday, Wednesday and Friday. This will give you a day of rest between each workout, allowing your muscles to recover and grow. Remember, rest is just as important as the workout itself. You will switch between two different workouts, A and B, each time you train this routine.
Remember to reduce weight between each set.
The Routine
Workout A
Squats: 3 sets of 4, 6 and 10 reps
Bench Press: 3 sets of 4, 6 and 10 reps
Weighed Chin-Ups: 3 sets of 4, 6 and 10 reps
Workout B
Deadlifts: 3 sets of 4, 6 and 10 reps
Rows: 3 sets of 4, 6 and 10 reps
Weighted Dips: 3 sets of 4, 6 and 10 reps
Notes
Train with high intensity and focus on proper form. Rest for 2-3 minutes between sets. Increase the weight gradually - this is referred to as progressive overload - as you get stronger. Remember, consistency is key to progress.
Each workout should take around 30-45 minutes to complete. Make sure to warm up properly before starting your workout. If you are extra fancy you can do some stretching afterwards.
Questions and Answers
Why only 3 sets of 4 - 10 reps?
Well, my friend, this routine is designed to build strength and muscle mass. By focusing on compound movements and keeping the rep range moderate, you can maximize your gains without overtaxing your body. This routine is all about quality over quantity, and is intented to be high intensity.
Can I add more exercises to this routine?
Yes, you can add accessory exercises to target specific muscle groups. However, I recommend keeping it simple and focusing on the core lifts. Remember, the key to progress is consistency and intensity.
