In simple terms, they are pretty much identical: one exercise per bodypart, ramping up to 6+2+2+2 for twelve total reps at 6RM for the day. So the last twelve reps are all above 80% 1RM and a few of the preceding ramped sets will be between 70% and 80%.
In summary, that is (give or take) twenty-four reps above 70% 1RM and twelve above 80% 1RM per bodypart. If you recall what was written above, that sits right in the rep totals and intensity requirements for growth. But we gave you three for a reason. Here’s why;
Program 1 – Three days is easy to schedule into anyone’s lifestyle (at least if you’re serious about putting on muscle).
Program 2 – A fourth day, and each bodypart is trained twice per week. If you can handle the additional frequency (and only you can tell that) and fit in the extra day, then this is for you.
Program 3 – This splits the bodyparts down further, giving you less to do each session, but allowing you to focus more on each exercise. The frequency is roughly the same as Program 1. If you can fit this into your schedule and prefer spending less time in the gym per session, then this is for you. Ultimately you get out what you put in. If you apply yourself to them consistently, all three will get you bigger than you’ve ever been before. Choose one.