3×3 High Intensity Training Routines
3×3 is a high intensity strength training routine consisting of three circuits or rounds of three compound (multi-joint) exercises performed non-stop to emphasize cardiovascular and metabolic conditioning. Each of the three exercises targets different muscle groups, usually starting with the hips and thighs, followed by upper body pushing and pulling movements, to work all of the major muscle groups and allow for little or no rest between exercises.
A higher number of repetitions is usually performed for the first circuit, with the repetitions dropping for the second and third circuits. A typical repetition scheme for a 3×3 routine is 20, 15 and 10 for the hip and thigh exercise, and 12, 10, and 8 for the upper body pushing and pulling exercises. For example:
- Deadlifts 1×20
- Dips 1×12
- Chin-ups 1×12
- Deadlifts 1×15
- Dips 1×10
- Chin-ups 1×10
- Deadlifts 1×10
- Dips 1×8
- Chin-ups 1×8
While a similar conditioning effect could be achieved performing one set of nine different exercises addressing the same muscle groups, the advantage of a 3×3 is that it allows shorter rest periods since the bars or machines only need to be set up once. In most gyms it can be difficult to move quickly between different exercises during peak hours. Most 3×3 routines can be performed with minimal equipment in a single spot, without waiting for equipment or people getting in your way even if the gym is packed. The above routine is unlikely to be interrupted if you perform your deadlifts directly in front of the chin/dip station. A 3×3 consisting of front squats, standing presses and rows can be performed with a single barbell without switching weight and with no rest at all between exercises, although the reps for front squats may need to be much higher depending on how much weight you can press and row.
The following are just a few variations of the 3×3. Many more are possible depending on your capabilities and the available equipment.
- Barbell or trap bar deadlift
- Standing Press
- Chin-ups
- Squat
- Dips
- Rows
- Bodyweight squats or alternating one-legged bodyweight squats (AKA pistols)
- Handstand, incline or diamond push-ups or dips
- Chin-ups or front lever pull-ups
- Leg press machine
- Shoulder or chest press machine
- Pull-down or rowing machine
Some people may want to follow these with calf, grip or neck work, but I would not recommend performing any additional exercises for larger muscle groups. In fact, if you are capable of any additional multi-joint exercises afterwards you probably didn’t push yourself hard enough.
If performed regularly with a high level of effort and little or no rest between exercises these routines will produce a tremendous level of general cardiovascular/metabolic conditioning while also building a good degree of strength. Give them a try and post your feedback here, along with your own 3×3 routines.
7 Comments to 3×3 High Intensity Training Routines
Drew,
Great article and great new site format! Much more interactive.
3×3’s are a blast from my past. I remember my brother and I doing them after reading an article from Bryzcki in Coach and Athletic Director Magazine.
Question: How would you conver the rep guidlines to TUL’s for each set?
I know you’re no longer a big fan of SuperSlow, but I’ve had a lot of personal success with it and wanted to give the 3×3 a shot with the SuperSlow geared equipment that I have.
Thanks,
Al
Al,
Thanks, I’m glad you like the new site.
To convert the reps to time under load for SuperSlow multiply by 6 then round up to the nearest multiple of 20 if using 10/10, 15 if using 10/5.
Al ColemanJune 19, 2008
Thanks Drew,
I guess that would be 120 seconds,90 sec, and 60 sec for the lower body.
Thanks,
Al
DarinJuly 9, 2008
How often do you train in a week with this routine
Darin,
Optimal training frequency varies between people, depending on the intensity and volume of the workouts, recovery ability, nutrition, rest, and other factors. At most I would not recommend more than three non-consecutive days per week, and many people get good results training once every 3 to 4 days or less. If you are not able to improve at least a little each workout, you may need more rest days between workouts.
BillJuly 13, 2008
I am healing up at Ft.Campbell from some injuries from Iraq. Been using a hyper blend of west-side and HIT to get back to where I can compete again. Can’t do the big 3 meets, a back injury keeps me from doing squats and deadlifts. The thing I have been doing is a mixture of HIT and west-side. Doing fairly good at it. Benched 385 the other day. For a drug free wounded warrior not too bad, I think. Each person can find the steps needed to become what ever they want to. Thanks for your help.
Steven TurnerJuly 15, 2008
Hi Drew,
I tried the 3×3 routine of Deadlifts, Standing Press and Rows I found that the cardiovascular/metabolic conditioning training absolutley amazing for the purpose of my first time doing 3×3 training I monitored my HR - average 150s-160s. I have read that you do not normally monitor your HR when your doing HIT training. The reason why I monitored my HR rate was because the obsession people have with “aerobic activites” and HR. I find most people surprised that HIT strength training methods can also increase HRs to such a high level. I also noticed that the other great benefits of 3×3 training and as you pointed out that you need very little equipment and 3×3 training can almost be done anywhere. Twenty minutes and one of the hardest training sessions that I have done. I agree with the 3-4 days optimal training frequency.
Thanks
June 19, 2008