Full Body Thrice Weekly

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    Full Body Thrice Weekly


    Alright, well I'm recovering from an aortic replacement open-heart surgery and can't lift until early April as I wait for my ribcage to fuse together. I'm a powerlifter and have much knowledge in compiling a solid routine for gaining strength, but since it takes up to a year for my ribcage to totally heal, I figured I would start super light and go the bodybuilding route for a while and stick in the 8-15 rep range.

    I was wondering if I could get some insight or examples on creating a three day fullbody routine composed entirely of free weights and compound lifts.

    I was thinking:
    Day A
    Squat
    Bench
    Rows
    Assistance of some sort

    Day B
    Front squat
    Press
    Weighted pullups
    Assistance again

    and then just going in an ABA then BAB format.


    I'm thinking of if I want to keep front squats or just do squats and throw them in occasionally and then maybe once a week do deadlifts instead

    Or I don't know if I want something like:

    Monday
    Squat
    Bench
    Rows

    Wednesday
    Front Squat
    Press
    Pullups

    Friday
    Deadlifts
    Incline Bench or CGBP
    Rows

    Each day with some assistance work.

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    The Ectomorph Workout

    of course, i am biased

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