x3 volume program

The following is from Dr. John Jaquish. Check out and save $50 code "MIKE" @ X3Bar.com

Link to my video breakdown here

Workout 1 - Chest and Back 

1. Chest Press and Bent Row Superset Personal Record Attempt:

• Start with a maximum effort Chest Press set, attempt to set a personal best performance and continue until absolute fatigue. Wait 20 seconds. Then perform a maximum effort Bent Row set. 

• Allow yourself 2 minutes of rest before proceeding to Step 2 of this workout.

• For this portion of the workout, I am trying to set a new Personal Record in both sets, and I typically use my X3Force bar to get better accuracy on my workout performance and automate the tracking of my PR improvement over time. 

2. Chest Press and Bent Row Additional Supersets:

• Perform 4 Supersets, each consisting of a Chest Press set followed by a Bent Row set (completing all 4 Supersets should mean you performed 4 Chest Press sets and 4 Bent Row sets).

• These are not PR attempts, and instead you should be focussing on diminishing range of motion, lengthened partial reps. 

• Rest for 20 seconds in the middle of each Superset, between the Chest Press and the Bent Row.

• Rest for 2 minutes between each Superset. 

• I do not use X3 Force to record these sets, because I'm not working on peak force output, but instead focussing on fatiguing my entire range of motion with an emphasis on partial reps in the weaker range. I also usually set up 2 X3's for this phase to avoid having to spend the 20 second rest period in each superset reconfiguring the exercise.

3. Overhead Press Personal Record Attempt:

• Start this Overhead Press set 2 minutes after the conclusion of the last Bent Row set from Step 2. 

• Attempt to set a PR for Overhead Press performance.

• I think the X3F is the best method for tracking PRs, so I use it to record this set and track my progress.

4. Band Laterals (I'll be recording a New Exercise Video for this) Additional Sets:

• Start your first Band Lateral set 2 minutes after completing Step 3.

• Perform 4 Band Lateral sets, with 1 minute of rest between sets.

• Focus on diminishing range, and lengthened partials at the end of each set. 

Workout 2 - Arms and Smaller Muscles

1. Tricep Skull Crusher (standard X3 Tricep Exercise) and Bicep Curl Superset Personal Record Attempt:

• Start with a maximum effort Tricep Skull Crusher set (standard X3 Tricep exercise), attempt to set a personal best performance and continue until absolute fatigue. Wait 20 seconds. Then perform a maximum effort Bicep Curl set. 

• Allow yourself 2 minutes of rest before proceeding to Step 2 of this workout.

• As before, in this part of the workout I am setting new Personal Records in both sets, and I think the X3Force is the best way to make sure this is happening. 

2. Overhead Tricep Extension (there will be a New Exercise Video for this) and Bicep Curl Supersets:

• Perform 4 Supersets, each consisting of an Overhead Tricep Extension set followed by a Bicep Curl set.

• These are not PR attempts, and instead you should be focussing on diminishing range of motion, lengthened partial reps. 

• Rest for 20 seconds in the middle of each Superset, between the Overhead Tricep Extension and the Bicep Curl.

• Rest for 2 minutes between each Superset.

• As before, I don't record these with X3F, I just focus on fatiguing my full range of motion with an emphasis on partial reps in the weaker ranges. 

3. Seated Calf Raise (another new exercise, video coming soon) Personal Record Attempt:

• Start a Seated Calf Raise set 2 minutes after you finished Step 2. 

• Attempt to set a PR for the Seated Calf Raise.

• Rest for 2 minutes before proceeding to Step 4.

4. Seated Calf Raise Additional Sets:

• Perform 4 Seated Calf Raise sets, with 1 minute of rest between sets.

• Focus on diminishing range, and lengthened partials at the end of each set. 

• As with other instances, I don't track "additional sets" with X3F.

Workout 3 - Legs and Lower Back

1. Single Leg Belted Squat and Deadlift Superset Personal Record Attempt:

• Start with a maximum effort Single Leg Belted Squat for your choice of leg and attempt to set a new PR. Recover for 2 minutes. Then perform a Single Leg Belted Squat set with your other leg, again aiming for a best ever performance. Recover for another 2 minutes. Next, perform the Deadlift, again aiming for a PR.

• Allow yourself 2 minutes of rest before proceeding to Step 2 of this workout.

• Typically, I track all three of these PR efforts with the Force bar, however that is not mandatory. If you aren't using X3F, you should be at least keeping track of rep count to chart your progress over time. 

2. Shallow Squat and Stiff Leg Deadlift Supersets (yes, there will be more New Exercise Videos for this):

• Perform 4 Supersets, each consisting of a Shallow Squat set followed by a Stiff Leg Deadlift set. 

• Rest for 20 seconds in the middle of each Superset, between the Shallow Squat and the Stiff Leg Deadlift.

• Rest for 2 minutes between each Superset.

• Work on emphasizing Diminishing Range of Motion and the Lengthened Partials at the end of the set. 

• Rest for 2 minutes before starting Step 3.

3. Seated Wrist Curl (future Video):

• Perform 3 sets of the Seated Wrist Curl, with emphasis on diminishing range, and lengthened partials at the end of each set. 

• Rest for 30 seconds between sets.

Here's how I might train using the Hypertrophy Program over the course of one week:

Monday: Workout 1

Tuesday: Workout 2

Wednesday: Workout 3

Thursday: Workout 1

Friday: Workout 2

Saturday: Workout 3

Sunday: Rest Day.

And then the next week I would repeat the same schedule, and so on.

You might be wondering why this workout program has short timed rest periods. That's because new research shows that working muscles that have agonist/antagonist relationships allows for a larger cardiovascular capacity with shorter rest times. Supersets done via this method can get amounts of volume training done in 36% less time, with no compromise in performance or muscle hypertrophy. That means just twenty seconds of rest between exercises in the supersets, and then 2 minutes rest between the second superset of the same movements. Here's the reference for this: Burke, R., Hermann, T., Piñero, A., Mohan, A., Augustin, F., Sapuppo, M., ... & Schoenfeld, B. (2024). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. PREPRINT, SportRxiv. 

I couldn't be more excited to share this program with you all, and feel that I have been getting incredible results and setting new PRs constantly. I'll be working hard in the coming months to produce more content and videos pertaining to this program, but in the meanwhile the superset techniques, cadence and volume numbers laid out here could certainly be integrated with the standard X3 program exercises that you are already familiar with.* 

Sincerely, 

Dr. John Jaquish

*Legal: Always consult with your physician about any exercises you may choose to perform before engaging in those activities. Performing exercise carries serious risks, up to and including the risk of death, and YOU AGREE THAT YOUR USE of information in this Email, The Service, and/or X3 WILL BE AT YOUR SOLE RISK. All information in this email is offered only in accordance with the Jaquish Biomedical ToS (https://www. jaquishbiomedical.com/terms- of-service/), if you have not read and agreed to those terms, do not act on the information provided in this email and discontinue all use of Jaquish Biomedical Services.