Give me the best 3 day/week workout plan in the world
Or I'll eat your souls
Give me the best 3 day/week workout plan in the world
Jacob Diaz
Other urls found in this thread:
shockingfit.com
twitter.com
Ian Martinez
Beginner, intermediate or advanced?
I’m using Bill Starr’s Linear 5x5. It’s fun and I’ve been making strength gains.
Nathaniel Cook
ss
Mason Gray
Tuesday: Full body
Thursday: Full body
Saturday: Full body
Jace Reyes
PPL if aiming for aesthetics
Or (if your arms+shoulders are weak points):
day 1: chest+back
day 2: biceps+triceps+shoulders
day 3: legs
could do abs, calves and cardio on every of the three days
Kayden Robinson
GSLP and acessories
Henry Nelson
Why do you reference OP three times?
Juan Ross
What you recommend for intermediate?
Lucas Johnson
100 dips (start with bench dips
100 pull ups
100 squats
100 deadlifts
10km running
There you go. You just hit the majority of your muscle groups + cardio. You can split these up into sets and reps, do variations, and add weight to them (except running, do not run weighted). For the run, you can add two slow days, and the other do intervals or a tempo run. Or if you do not like running or want to switch up cardio, do cycling, rowing, or even jump rope.
Jacob Wright
Absolutely retarded
Asher Price
How is this even a question?
Landon Edwards
>implying I have one
Brody Thomas
PPL
You do PPL and then do rest day when you forget that you did PPL already and proceed to do another PPL. This way you do 3/week workout and get benefits of a full week workout. No need to thank me anones.
Noah Rogers
Which accessories are good?
Kevin Brown
Is this a troll or are people on Jow Forums actually this dumb?
Luis Roberts
Here you go bro
Owen Martinez
most retarded thing I have ever read
Sebastian Taylor
Nice post, OP, actually original, cheers. I don't know the answer though. This is just a tribute...
Nathan King
>best 3 day/week workout plan in the world
>A
Squat 5-8x3 @ 80%
Bench Press 5-7x5 @ 70%
Chinups x 50 reps
Dips x 50 reps
Abs
>B
Deadlift 5-8x3 @ 75%
OHP 5-7x5 @ 70%
DB Rows x 50 each arm
Pushups x 50
Abs
>C
Squat 5x5 @ 70%
Bench Press 5-8x3 @ 80%
Chinups x 50 reps
Dips x 50 reps
Abs
Increase working weight 5-10 lbs each week, deload a lift 5-10% when it stalls.
Add curls and rear delt work between work sets as desired.
Adam Adams
the fuck is a sissy squat nig
Gabriel Jenkins
>EVERY
>SINGLE
>DAY
Connor Taylor
Someone finally got how that is a shitty OPM ripoff.
Benjamin Richardson
Unironically this
Caleb Kelly
Why do people make fun of bro splits but then praise PPL? Seems like the same thing
Joshua Diaz
Eli Lee
fuck off NuckCuck
Jace Perry
not same.
>bro split trains one muscle group once a week
>PPL trains one muscle group twice a week
Logan Williams
this isnt one of your gay chinese cartoons
Connor Stewart
>working out 3 times a week
It's like you're not even trying to make it
Elijah Hughes
>t. Jow Forums user
Caleb Brown
Push (chest, shoulders)
Pull (back and biceps)
Legs
Do you have to do it more than 3 times a week or is this article i'm reading on muscleforlife written by a retard?
Asher Rodriguez
Why is that bad? How often should you workout a week?
Connor Martin
i have no idea what you would like to say with that post
Jaxon Thompson
See but the peculiar thing is this user, that was just a tribute to the best 3 day/week program in the world. The real one wasn't anything like that one.
Aaron Stewart
Well you are telling me that PPL trains a muscle group twice a week but as far as I can tell it trains everything only once a week. Not much different from a brosplit, which generally has a chest and arms day, legs and shoulders day, etc considering Push trains chest and shoulders, Pull trains back and biceps and so on and so forth.
Ian Russell
PPLPPLx
Liam Butler
>have to workout 6 times a week to make it
god just fucking kill me
Daniel Peterson
Look it up
Ethan Reyes
It's ok, if you hate working out that much you were never gonna make it anyways
Lincoln Watson
any reason why you don’t put tris and shoulders with chest and bis with back like a sane person?
Noah Phillips
I mean I thought it was possible to make it and have a life outside of the gym but I guess not
Nathan Clark
> ~6hrs a week of dedicated exercise
> 'HOW DOES ANYONE MANAGE TO HAVE A LIFE OUTSIDE THE GYM?'
You need to go back to living off the Dollar Menu; real life is too hard for you.
Grayson Anderson
t.dyel
Brody Ramirez
Bitch with my work and commute I only get about 5 hours to myself each day excluding weekends, not including trying to maintain a social life, meal prepping, staying involved in other hobbies I have etc. I get that some people 6 days a week is more than doable, but that's retarded to think it's for everyone.
Juan White
sssshh, no tears now. Only dreams.
Grayson Allen
A-full body heavy compounds
B-push muscles
C-pull muscles
Adam Ward
You're probably in college and the only thing you ever have to worry about is finals.
Kayden Long
What do you guys think of my routine that I kinda put together myself after doing SL5x5 to get to 1/2/3/4:
ABxABxx, jump rope every morning for 15 mins
A
Squat
5x5
Bench Press
5x5
Pull up
3x10
Dips
3x10
Calf raises
3x30 weighted
Ab wheel
3x10
B
Deadlift
warm up 225lbs x 5
set 1 315 lbs x 5
set 2 315 lbs x 5
set 3 385 lbs x 3
set 4 405 lbs x 1
set 5 315 lbs x AMRAP
set 6 315 lbs x AMRAP
Bent over row
5x5
Lateral raises
3x10
Side raises
3x10
Vertical raises
3x10
Shrug
3x15
OHP
5x5
Curl
3x10
Wrist curls
3x10 over and under
I'm 5'8", 177lbs. How can I improve this or cut out waste? I'm currently on a cut, not increasing weight just doing the big 4 exercises 5x5 @ 1/2/3/4 (except deadlift which I wrote out up there).
Sebastian Moore
Owen James
SS+GOMAD
Brody Reed
It's better sometimes, If I workout more than 3 days, every week my body feels more tired and never fully recovered
Elijah Cox
What do you guys think of this routine?
shockingfit.com
I'm considering switching to it pretty soon. I've just been doing strong lifts +cardio on rest days (I'm fat). Or can/should you do PPL as a beginner? I can go to the gym every day no problem.
Tyler Kelly
>5hr of free time
>therefore i cant workout for 1hr
Nicholas Thompson
I work 12 hours a day swing shift.
You literally have no excuse if you can't even work in 30 minutes to lift something heavy.
Josiah Reyes
SO should I do SS or Stronglifts 5x5 as a beginner
Easton Moore
Fuck you cunt. I wake at 530, gym, work, and I'm home at 630. I gotta sleep by 10. Fuck YOU!
Wyatt Harris
Bitch! I'm blue collar and work out every single fucking day. You aren't going to fucking make it.
Wyatt Kelly
Reg Park's beginner
Jeremiah Edwards
do FxULxFx instead then
Jaxson Hernandez
cant find anything on google what is this
Caleb Reed
The lilliebridge method would be the only correct choice given that it’s produced so many world class lifters etc
Grayson Gutierrez
Well, do you want to do Cleans or Rows?
Easton Gray
A
Squat
Bench or dips
Row
Shoulder pressing movement (light)
Chins
triceps 100+ reps
B
Squat
Shoulder pressing movement
Good Mornings
Bench or dips (light)
Row
biceps 100+ reps
AxBxAxx
BxAxBxx
and do banded facepulls everyday if you want and hypers or reverse hypers if you want too
Jacob Morales
A:
Squats 3x5
Bench 3x5
Pendlay rows 3x5
Cable crunches 4x8-12
Db shoulder press 3x8-12
Pulldowns (supinated grip) 3x8-12
Cable crossovers 2x12-15
Db curls 2x12-15
B:
OHP 3x5
(weighted) Pull up 3x5
Deadlift 3x5
Cable crunches 4x8-12
Db bench press 3x8-12
Cable rows (supinated grip) 3x8-12
Lateral raises 2x12-15
Barbell curls 2x12-15
Luis Miller
Unreadable. Learn to format your shit
Landon Allen
A day's honest work, faggot
Dominic Russell
GZCLP
Samuel Evans
just do the first lifts that come to your head
Anthony Thompson
Jayden Allen
do full body 3 times a week faggot, it's not needed to do PPL