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Thank you to from  for publishing this workout.

Initial Moai Health & Fitness Verdict:

Six weeks, divided into two week periods – hence 3X2 workout.

What do I do?

Only lift three times a week (don’t be tempted to sneak a shoulder or arms workout in-between!), dividing your workouts as described .

SAMPLE FROM “3X2 STRENGTH PROGRAM” – Weeks 1-2

For the full six week routine – visit the full article at .

SQUAT DAY

Exercise No. Sets Repetitions Squat 1 10 1 6 1 5 3 5 1 To failure Leg Press 2 8 1 To failure Leg Extension 2 10 1 To failure Standing Calf Raise 2 12 1 To failure Dumbbell Woodchop 3 20

BENCH PRESS DAY

Exercise No. Sets Repetitions Bench Press 1 10 1 6 1 5 3 5 1 To failure Incline Dumbbell Press 2 8 1 To failure Barbell Shoulder Press 2 8 1 To failure Close-Grip Bench Press 2 8 1 To failure Weighted Crunch 4 20

DEADLIFT DAY

Exercise No. Sets Repetitions Deadlift 1 10 1 6 1 5 3 5 1 To failure Good Morning 2 10 1 To failure Lying Leg Curl 2 10 1 To failure Bent-Over Row 2 10 1 To failure Barbell Curl 2 10 1 To failure

Final Verdict and Star Rating:

I gave this routine four stars. I wanted to improve my “Big Three”, and improved my one rep max on each exercise by an average of 32% – in practical terms that is almost an extra 30kg (66lbs)on my powerlifting squat, barbell bench press and standard deadlift – after six weeks.

Personally I loved the structure of this workout. It meant I had no excuse not to do cardio on at least three of my four remaining days in the week, made significant strength gains and continued my cutting process safely and effectively.

One thing I missed is a good shoulder workout or arms workout over the past six weeks. But I’m going to defend this programme on that account – the objective here is to improve your “Big Three” over a six week period. THAT’S IT. I’m now back on to my standard routine of strength training four days a week while segregating muscle groups more – but I will certainly be revisiting the “3X2 Strength Program” in the future when I want to improve on those core exercises again.

So ladies and gents… I heartily recommend this workout (and it always helps to cycle your routines to stimulate your body effectively). Thank you  for the gains.