The age-old dilemma—training for maximal strength (low reps, high intensity) versus maximizing size (high volume, moderate intensity)—often forces lifters into a difficult choice. This **Concurrent Training** program resolves that conflict by utilizing a strategic 3-day full-body split designed to stimulate both neurological adaptation for strength and metabolic stress for hypertrophy in a single week.

This routine is the total package: targeting **Central Nervous System (CNS) adaptation** via heavy compound lifts, immediately followed by high-volume work designed to maximize **Muscle Protein Synthesis (MPS)**. If you want to build up your squat without sacrificing your shoulder striations, this is the blueprint.

📊 Program Summary & Methodology

Main Goal Concurrent Training (Strength & Hypertrophy)
Workout Type Full Body Split
Training Level Intermediate
Program Duration 8 Weeks
Days Per Week 3 Strength/Hypertrophy Sessions + 4 Active Recovery Days
Time Per Workout 75–90 minutes (Due to Dual Focus)
Core Components 5×5 Strength Block + Hypertrophy Volume Block

🧠 The Science of Concurrent Training

Success in this program relies on separating the physiological goals within each workout:

1. The Strength Component: CNS Adaptation

  • **Protocol:** 5 sets of 5 repetitions (5×5).
  • **Purpose:** To increase the nervous system’s efficiency in recruiting muscle fibers (motor units), leading to higher **force output** and maximal strength gains.
  • **Placement:** Always performed **first** when the lifter is fresh, maximizing load and neurological focus.

2. The Hypertrophy Component: Volume & Metabolic Stress

  • **Protocol:** 4×10 (Large muscle groups) and 3×10 (Small muscle groups).
  • **Purpose:** To induce muscle damage and **metabolic stress** through high volume, which triggers the pathways necessary for muscle growth (hypertrophy).
  • **Focus:** Maintain strict form, focus on the **Time Under Tension (TUT)**, and achieve a muscle “pump.”
Rest Period Differentiation:

  • **5×5 Strength Sets:** Rest **2–3 minutes** to allow for near-full CNS recovery to lift heavy.
  • **Hypertrophy Sets:** Rest **45–60 seconds** to keep metabolic stress high and maximize training density.

🗓️ The 3-Day Full Body Protocol

The program separates the “Big Three” lifts (Squat, Bench, Deadlift) across three non-consecutive days, hitting every muscle group with targeted hypertrophy work after the main strength lift. This frequency maximizes overall Muscle Protein Synthesis (MPS) for natural lifters.

Day 1: Squat Focus (Legs, Chest, Back)
Component Exercise Sets Reps
STRENGTH 1. Squat (Barbell) 5 5
Hypertrophy 2. Dumbbell Bench Press 4 10
Hypertrophy 3. Dumbbell Row 4 10
Hypertrophy 4. Seated Dumbbell Press 4 10
Hypertrophy 5. Lunge (Dumbbell or Bodyweight) 4 10 (per leg)
Isolation 6. Dumbbell Curl 3 10
Isolation 7. Standing Barbell Tricep Extension 3 10
Isolation 8. Calf Raise 3 12
Core 9. Plank 5 20 secs
Day 2: Bench Press Focus (Chest, Quads, Back)
Component Exercise Sets Reps
STRENGTH 1. Bench Press (Barbell) 5 5
Hypertrophy 2. Machine Pec Deck (or Dumbbell Fly) 3 12
Hypertrophy 3. Leg Extension 4 10
Hypertrophy 4. Leg Curl 4 10
Hypertrophy 5. Pullup (or Lat Pulldown) 4 10
Hypertrophy 6. Seated Lateral Raise 4 10
Isolation 7. Dumbbell Hammer Curls 3 10
Isolation 8. Rope Extension (Triceps) 3 10
Core 9. Plank 5 20 secs

Day 3: Deadlift Focus (Full Posterior Chain)
Component Exercise Sets Reps
STRENGTH 1. Deadlift (Barbell) 5 5
Hypertrophy 2. Incline Dumbbell Press 4 10
Hypertrophy 3. Lateral Raise 4 10
Hypertrophy 4. Pulldown (Lat Focus) 4 10
Hypertrophy 5. Leg Press 4 10
Isolation 6. EZ Bar Curl 3 10
Isolation 7. Skullcrushers (Triceps) 3 10
Isolation 8. Dumbbell Shrugs 3 12
Core 9. Plank 5 20 secs

✅ Programming and Active Recovery

1. Off-Day Protocol (Active Recovery)

On your four rest days, strictly refrain from resistance training. Instead, engage in **active recovery** to aid repair and minimize soreness:

  • **Low-Intensity Steady State (LISS) Cardio:** Perform a light jog or brisk walk for **30–45 minutes**. Keep the pace slow to ensure recovery.
  • **Mobility & SMR:** Follow cardio with foam rolling (Self-Myofascial Release) and stretching to further promote blood flow and recovery.

2. Progression Strategies

To ensure continuous adaptation over the 8 weeks, apply Progressive Overload differently across the two components:

  • **Strength (5×5):** Focus on increasing the load. A common method is adding **5 lbs** to the bar each week, restarting the cycle when the load stalls.
  • **Hypertrophy (Volume Sets):** When you hit the prescribed reps easily, prioritize increasing **Time Under Tension (TUT)** by slowing the eccentric (lowering) phase, or increase the weight by 5 lbs for the following week.

3. Substitution Guidelines

Do not swap the main 5×5 lifts unless medically necessary. For all hypertrophy and isolation exercises:

  • You may substitute with a different exercise that targets the same body part (e.g., swapping a Dumbbell Row for a Seated Cable Row).
  • Ensure the substitute exercise is **different** each day to provide balanced stimulus and aid tracking (e.g., using Dumbbell Bench Press on Day 1 and Incline Dumbbell Press on Day 3).
**Fat Loss vs. Muscle Gain:** This program is ideal for both. **Success depends on your kitchen strategy:** To lose fat, maintain a caloric deficit. To gain muscle, maintain a caloric surplus. Both goals require adequate sleep and optimal recovery.