Uploaded March 2026 | Updated September 2026, 5 hours ago
Jeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexibility there is when it comes to how you structure your sessions. In what situations can it be beneficial to do isolation exercises before compound exercises? What are the coaches’ thoughts on active recovery days? What are Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill? How can you manage your total volume if you like doing a lot of different exercises? What have the coaches observed is the sweet spot when it comes to number of sets per exercise? If the coaches were to build a *perfect* training day for a robot, what would it look like? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:03- Situations where it can be beneficial to do isolation exercises before compound exercises
19:45- Structuring your split based on how many days you can train per week
23:53- How the coaches build a microcycle of training for themselves and their athletes
40:07- How to manage your total volume if you like doing a lot of different exercises
47:33- Recommendations for preserving rep quality
52:33- Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill
54:31- If the coaches were to build a *perfect* training day for a robot, what would it look like?
1:11:02- Programming tips for older individuals
1:13:26- Programming tips for those who have a lagging body part they would really like to improve
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Hypertrophy Programming For Bodybuilders (Online Course)- 3dmusclejourney.com/hypertrophy
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING & COURSES: 3dmusclejourney.com/coaching
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**FOLLOW US ON INSTAGRAM:
Team 3DMJ: instagram.com/team3dmj
Jeff Alberts - instagram.com/3dmj_godfather
Brad Loomis - instagram.com/3dmjcoach
Alberto Nuñez - instagram.com/nunez3dmj
Eric Helms - instagram.com/helms3dmj
Brian Minor - instagram.com/bdminor
Jeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexibility there is when it comes to how you structure your sessions. In what situations can it be beneficial to do isolation exercises before compound exercises? What are the coaches’ thoughts on active recovery days? What are Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill? How can you manage your total volume if you like doing a lot of different exercises? What have the coaches observed is the sweet spot when it comes to number of sets per exercise? If the coaches were to build a *perfect* training day for a robot, what would it look like? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:03- Situations where it can be beneficial to do isolation exercises before compound exercises
19:45- Structuring your split based on how many days you can train per week
23:53- How the coaches build a microcycle of training for themselves and their athletes
40:07- How to manage your total volume if you like doing a lot of different exercises
47:33- Recommendations for preserving rep quality
52:33- Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill
54:31- If the coaches were to build a *perfect* training day for a robot, what would it look like?
1:11:02- Programming tips for older individuals
1:13:26- Programming tips for those who have a lagging body part they would really like to improve
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Hypertrophy Programming For Bodybuilders (Online Course)- 3dmusclejourney.com/hypertrophy
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING & COURSES: 3dmusclejourney.com/coaching
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**FOLLOW US ON INSTAGRAM:
Team 3DMJ: instagram.com/team3dmj
Jeff Alberts - instagram.com/3dmj_godfather
Brad Loomis - instagram.com/3dmjcoach
Alberto Nuñez - instagram.com/nunez3dmj
Eric Helms - instagram.com/helms3dmj
Brian Minor - instagram.com/bdminor
