Training 3 days per week

What part of "3x per week" don't you understand?

A:
planks

bent over row
bench press
squat

bicep curl
dumbbell tricep extension
calf raises

farmer walk

B:
planks

lat pulldown
dumbbell press
romanian deadlift

bicep curl
dumbbell tricep extension
calf raises

farmer walk

I just do

Squats
Bench
Pullups
Lateral raises

3 days a week, I also do a 4th day when I do hypertrophy or whatever I want, rest of days I go for a run.

Squats and bench is replacable, whatever u want to progress in.

If I do OHP I do something else then Lateral raises, mix it up when i get bored.

I do this + accessories. 3-4 times a week, works really well for me.

DUP.

Think I'm about to start this soon.

Progress how you see fit by increasing the volume in your preferred way.

>C
Squat 3x5
Bench 3x5
Deadlift 3x3
Accessories you decide

>B
Squat 3x12
Bench 3x12
Deadlift 3x8
Accessories

>C
Squat 3x8
Bench 3x8
Deadlift 3x5
Accessories

>implying that I need to justify my initial response which was based on 3 days of lifting
the extra 3 days of HIIT are extra.

post body

I am a dyel doing full body + PPL accessories. Reason for this is basically because everyone screams at me to do full body but I only care about aesthetics. I want to promote hypertrophy asap and I don't think full body alone is enough volume to do that.

3x per week:

Mon:
OHP or bench press
BB rows or chin ups
Squat
Chest press machine
Shoulder press machine
Tricep pushdown
Reverse BB curl

Wed:
OHP or bench press
BB rows or chin ups
Diddlies
T-bar row or cable row
Lat pulldown
Face pull
BB curl

Fri:
OHP or bench press
BB rows or chin ups
Squats
Leg press
Leg curl
Calf raise

Btw I would love some feedback. Am I retarded for doing this?

I couldn't possibly imagine doing deadlifts and squats in the same workout.

Mine is just a variation on SL.

A
Squat 5x5
Alternate Bench / Incline Bench 5x5
Pendlay Row 5x5
Dips 3x5

B
Deadlift 1x5
OHP 5x5
Power clean 5x5
Chinups 3x5

I should probably deadlift a bit more, but it's exhausting.

Supposedly Steve Reeves only did full body 3x per week. You can look up his routine and some different results but these two some of the best i've seen.
muscleandstrength.com/workouts/steve-reeves-inspired-workout

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I use a split that's fairly popular in german lifting communities:

Day 1 (torso): Chest, Back, Abs
Day 2 (limbs): Legs, Arms

throw in shoulders where ever you want. I like to do shoulder press on A and side/rear delts on B. Mainly because I tend to get bad elbows when I do pressing exercises too frequently.

reasons why I love this split
>nice frequency of 1.5x/week per body part
>it's easily possible to change it up a little so that you can train a certain lift or body part 2-3x/week. Very useful if you have a weakpoint or just want to focus on it for whatever reason
>can do antagonist sets for chest/back on day A for crazy volume in a reasonable amount of time
>can do antagonist sets for bis/tris on day B, same reason as above

Yes.

what's the advantage of training antagonist muscles on the same day?

Why?

...

Damn bro, you gonna have some serious Quasimodo hunched shoulders

pussy

Try 5/3/1

keep it simple

3 days per week (tues, thurs, sat for me; i also run wed and fri for 45-60 minutes)

proper warm up before hand

2-3 compound movements per day (at least 1 upper, 1 lower)

3-6 accessories per day (go based on what you want to focus on or what feels lacking)

at least 2 easy rehab style accessories (DB flies, hyper/reverse hyper extension, etc.) per day

enjoy

I just do one of the big 3 + assistance so it's still basically PPL but just split over a week. Something like, for pull:
>5/4/3/2/1 diddly
>4x8 weighted pullups
>3x10 back ext
>3x10 leg raise
Push
>5/4/3/2/1 bench
>5/4/3/2/1 the Press
>3x12 dips
Legs
>5/4/3/2/1 back squat
>5/4/3/2/1 front squat
>3x12 leg press

Weighted chin ups
Bench press
Ohp
Squat/deadlift
All 5x5(3x5 for deadlift)
Face pulls 3x10-15
Cable lateral raises 3x10-15
Farmer's walks/shrugs on squat days

What do you mean?

This is ruffly what I did in college.

Bench Press 1 x 2 ladder up 10lbs each set. go to max
Tricep Pull downs 3 x 10
Standing Curls 3 x 10
Shoulder raises 3 x 10
Lat pull down 3 x 10

Next Day Legs
Looking back I was really missing a lot in my workout. Should have added rows.

it allows you to do things like this
>do one set of bench, then rest a minute
>do one set of pullups, then rest a minute
>repeat
it's really exhausting at first but you'll get used to it quickly, especially if you have good cardio. it saves a lot of time. you can use this saved time to either do more volume or leave the gym faster if you are busy. It's the single best way to train ever, I don't know why so few people do it. Arnold trained like this btw.

In my experience, having trained 3-6 days a week over the course of three years, 4 days a week with massive amounts of volume is the sweet spot. 2-3 hours in the gym, 4 days a week, bam, gains. This was what took me to 2/3/4/5 and beyond.

Monday/Wednesday/Friday

1x8, 1x20: Squats
2x8: Decline Bench Presses
2x8: Overhead Presses
2x8: Rack Pulls Below The Knee
2x8: Curls
1x12: Neck Extensions
1x12: Neck Flexions

My thoughts behind this routine is that if you aren't going all out on your two sets for each compound exercise to the point where you have actively STIMULATED, not ANNIHILATED the muscle you're working, then your body will repair itself and you will be able to lift HEAVIER weight.

3xPushes and 1xPulls. You're gonna have serious imbalances. Shoot for some number of pulls and pushes. If you're sitting a lot behind a computer, do more pulls

Thanks for the tip. Gonna add in some pulls for sure

There are a lot of routines in Practical Programming 3 edition. Its on the piratebay