Can someone recommend me a 3days/week full body program?

what rep range?

>Push Pull Legs

100% pure dog shit. only listen to this moron if you want to look like shit, have shit lifts and are interested one of the rare routines that is actually a waste of time.

There's a million of them. What are you trying to accomplish?

Source?

>Seething SS faggot
Yes, tell us all how lifting lots of heavy weights and occasionally putting weight on the bar will make him weak and make him look like shit.

Leave humanity behind.

Figure it out, I'm not going to spoon feed you

Apparently image searched it and came up 'Black Girl Worship'.. not disappointed

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Do this, fun as fuck

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Candito lp

the problem with doing PPL 3 days a week is the frequency. if you are a natty you have to train each muscle 2-3 times a week

im an intermeditate lifter with about your experience and in your aituation. Madcow 5x5 has done wonders for my numbers. :)

monday
squat
bench
row
assistance

wedbesday
light squat
shoulder press
deadlift
asskstance

friday
squat
bench
row
assistance

currently at 1/1.5/2.5/3.5 for 5

I love when you find a black girl like this who is really hygienic then just sticking your tongue down her ass haha

BLACC GURL POSTING

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Would worship that so hard

why the fuck would you backsquat and frontsquat on the same day?

>26 replies
>no SS+GOMAD

>full body program
>Push Pull Legs
and you dare giving advice

Three days. Do a full body. Not a PPL. a PPL is a 5-6 day routine. Here’s mine I’ve gotten good gains. Increase your ten rep max on these lifts, and ten every once in a while throw yourself a curveball and yes put a 1-5 rep max for fun

Squat 4x10
Bench 3x10 (i superset with flies)
Chin-ups 3 to failure
BTN press 4x10
Barbell Curl 3x10
Leg raises 3 to failure

Some notes- BTN press can reveal some mobility issues for you. Try mobility drills and if you have to, switch to one arm dumbbell press. Do both arms 4 sets on one, followed by 4 on the other

I like to dye barbell curls with a wide grip, on a straight bar. At this point I’m just fucking around seeing how heavy I can go. 10 reps of 80lb with some body english is a lot of fun. Just be safe !

I really should proofread my posts

Oh by the way there is no need to do nothing for two straight days. You may as well do every other day which translates to 4 days 1 week, 3 days next week. Stop thinking of things week to week and focus on workout to workout

bench 3x5, 2 sets with 60-70% of working weight AMRAP
incline dumbell bench 3-4x8
squat 3x5 2 sets with 60-70% of working weight for AMRAP
rows 5x5 if barbell rows, 5x10 if dumbell rows (do whatever you want)

ohp 3x5 2 sets with 60-70% of working weight for AMRAP
lateral raise 4x12
deadlift 2x5 or 3x3 or 1x5 then 2 sets with 60-70% of working weight AMRAP
weighted chinups 3x5, 2 sets amrap with no weight

Do facepulls before every workout
arms are optional

*TING TING TING*

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Wendlers 5/3/1 3-day routine

candito makes good programs, but his stuff is 4 days though

If you’re intermediate do this, and rotate through the days so it’ll go like this:
>U1xL1xU2xx
>L2xU1xL1xx etc

Upper 1
Bench 3x6-8
Rows 3x6-8
Incline DB press 3x8-10
Underhand grip Lat pulldowns 3x8-12
Lateral raises 2x10-15
Tricep pushdowns 3x10-12
Curls 2x12-15

Lower 1
RDL 3x6-8
Leg press 3x10-12
Leg Curls 3x8-10
Standing Calf raises 4x6-8
Abs (whatever you want)

Upper 2
Weighted pull-ups 3x6-8
Shoulder press 3x6-8
Cable rows 3x8-10
Flat DB bench press 3x8-10
Facepulls 2x10-15
Barbell Curls 3x10-12
Tricep pushdowns 2x12-15

Lower 2
Squats 3x6-8
Dumbbell split squats 3x8-10
Lying Leg curls 3x10-12
Seated calf raises 4x10-15
Abs (whatever you want)

Once you hit the top of the rep range in the first set and are in the rep range on the other sets, increase the weight next time by 5 lbs

probably the jews trying to get you to masturbate

A PHUL routine is your best bet for that.

I used to do back, front, and single leg squats in addition to leg accessories on leg day. Get outta here bird legs

Ice cream fitness

Pic related ABxAxBx
Works pretty well for me.

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I've been lifting for a few months now and haven't been satisfied with my dogshit routine that's the same everyday. The gym staff assigned me the routine but it hasn't yielded good results and my strength isn't improving as much as it probably should. Would switching to this be beneficial for gains?

Dude if it's full body and you're working those big 4 compounds regularly enough and pushing the weight/eating enough you should grow.
But yeah that routine has been good for me getting beginner strength, if it's too much volume just scrap some of the accessories

Do this modified SS routine, adding 5 lbs each workout until you stall on 2 of the following: squats, deadlift, bench (meaning you dropped the weight 10% after failure and worked back up and still couldn’t pass a plateau)
AxBxAxx BxAxBxx etc

A
Squats 3x5
Bench 3x5
Weighted chin-ups 3x5
Tricep pushdowns 3x8-12

B
Squats 3x5
OHP 3x5
Deadlift 1x5
Weighted chin-ups 3x5
Barbell curls 3x8-12

Let's hear it old sport.

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Since you say you have worked out for 1 year I suspect you have done SS or SL or whatever where you try to PR each session. Now try to PR every week.
So do a TM or Heavy/Light/Medium variation.
Build it yourself.
Basically try to do a 1x5 PR on all main lifts and do another session on a different day with 5x5 @ 80-90% of 5RM of these main lifts (except for deadlifts where 5x5 is too much, you can do some deadlift variation instead like sldl, romanian, deficit, snatch grip etc)
Beside these add accessories at the end for aesthetic purpose/conditioning/whatever other reason like rows, dumbbell stuff for arms/shoulders, machines, facepulls etc.
You don't need to do all volume on one day and try to PR all lifts on another day. I suggest you try to PR only 1 at most 2 lifts on 1 day and then do some volume for some other lifts.

chest and back and abs
shoulders, bis and tris
legs abs obliques

you're welcome

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A:
Power clean from hang
OHP
Row
Bench
Squat

B:
High pull from hang
OHP
Pull Up
Bench
Dead

C:
Power snatch from hang
OHP
Bench
Row
Sqaut/SDLs

Aim for 6 working sets on the upper body per exercise and 4 on the lower