Does anyone have a 3 day a week workout routine they can recommend?

[Working4More Senior Member Find all posts View Profile Close Working4More]

I’m looking for a 3 day workout routine. I’m not trying to get huge but I would like to pack on some muscle and get in shape. Any recommendations? Thanks in advance!

[BvckWood Banned Find all posts View Profile Close BvckWood]

You aren't trying to get huge, but you want to add muscle? That doesn't make sense but here you go.

Google Starting Strength and/or Bill Star's 5x5. Don't bother with stronglifts.

[TheGreatDivider Senior Member Member of the Month Dec 2015 Find all posts View Profile Close TheGreatDivider]

I’m looking for a 3 day workout routine. I’m not trying to get huge but I would like to pack on some muscle and get in shape. Any recommendations? Thanks in advance!

Lookup Doggcrapp and the routine on intensemuscle dot com.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Few who set out to get "huge" are able to do so. Of course, "huge" is a relative term

Focus on compound lifts, keep the reps moderately low (throw in a high rep "pump set" from time to time) and perform half your lifts one session and the other half the next.

You could do quite well with the above even into advanced training levels.

[Working4More Senior Member Find all posts View Profile Close Working4More]

Thanks for all the advice!

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Consider performing "Super Squats" 3 times a week- https://www.pegym.com/forums/beginne...tml#post196949

In the very old days of bodybuilding, the above was coupled with the consumption of a gallon of whole milk per day- known as the "Squats and Milk" regimen.

[Kappakd69 Member Find all posts View Profile Close Kappakd69]

check the Alpha destiny novice program. Simply Amazing

[TheGreatDivider Senior Member Member of the Month Dec 2015 Find all posts View Profile Close TheGreatDivider]

Aot of people like Starting Strength or Stronglifts. They have apps for iPhone and Android too.

[TeoDeles Senior Member Member of the Month July 2018 Find all posts View Profile Close TeoDeles]

Mon
Chest 9 sets/Solders 9sets/Traps 4sets
Wed
Back 9 sets/Arms 4 sets biceps, 4 sets triceps
Fri
Legs 6 sets quads, 5 sets curls, 5 sets calves

Notes:
-Work every set to failure
-Keep your reps from 6-12
-In every workout you can do abs and lower back
-You have to start a bodybuilding nutrition too.

[BvckWood Banned Find all posts View Profile Close BvckWood]

Mon
Chest 9 sets/Solders 9sets/Traps 4sets
Wed
Back 9 sets/Arms 4 sets biceps, 4 sets triceps
Fri
Legs 6 sets quads, 5 sets curls, 5 sets calves

Notes:
-Work every set to failure
-Keep your reps from 6-12
-In every workout you can do abs and lower back
-You have to start a bodybuilding nutrition too.

I wouldn't recommend this. As a beginner you should be doing a full body split until you are strong enough to go into intermediate programs. Or until progressive overload stops. At least work every body part twice a week.

[Working4More Senior Member Find all posts View Profile Close Working4More]

Thanks for all the advice!

[Sticke Senior Member Member of the Month March 2018 Find all posts View Profile Close Sticke]

If you are a beginner: full body workouts or upper lower
If you are intermediate: day1: chest biceps day2: back triceps day3: legs traps

I also recommend using free weights and compound lifts for the most part.

[Paracletus Senior Member Find all posts View Profile Close Paracletus]

My favorite 3 day novice routine is:

Greyskull LP - you're bound to find a template that will suit you


My favorite intermediate routine is Jim Wendler's Beach Body Challenge (Ironically named, the routine is really not what the name says)


My current routine however is very much influenced by Greyskull LP.


I do not compete in powerlifting anymore, so I dropped the bench press completely out of my routine while keeping the strict/standing military press as my main upper body lift.

[TANGO 5/10 Senior Member Find all posts View Profile Close TANGO 5/10]

Consider performing "Super Squats" 3 times a week- https://www.pegym.com/forums/beginne...tml#post196949

In the very old days of bodybuilding, the above was coupled with the consumption of a gallon of whole milk per day- known as the "Squats and Milk" regimen.

Holy Crap , I didn't know that was a real bodybuilding routine. I have a friend who served in the USAF & got up to 265lbs using that training. Dude used to look like the Incredible Hulk.

We are both 40 now & he's about 350lbs looking like the Blob. It's funny how we used to talk about losing weight from getting bulky with lifting weights while in the military. As I started losing weight I discovered that muscle memory is actually a real thing.

[InfectedMushroom Member Find all posts View Profile Close InfectedMushroom]

Simply youtube: Leroy Colbert and listen what the old timer has to say about bodybuilding! You will not regret it.