I can workout comfortably only 3 days a week due to hectic schedule. 2 years of lifting experience. recently tried somehow low volume,low reps pull push legs and it wasnt a success.
now i come up with this:
monday - back/shoulders
wednesday - legs/abs
bulgarian split squat
single leg calf raise
hanging leg raises
friday - chest/arms
inc db bench
dips (chest emphasiz)
1 min rest isolations, 2 min rest compounds (up to 3 for deadlifts)
everything 3 sets x 8 reps (except for calves/abs)
what do you think?
Quinon Proficit Deficit
"Science literacy is a vaccine against the charlatans of the world that would exploit your ignorance." - Neil deGrasse Tyson
so mine is bad?
Chest, delts and tris
Back, bis and legs.
Work out Mon, wed and Friday and alternate work outs. On back/leg day do this, one work out squat for legs but do pulldowns and pull UPS for back...next leg/back day do bent rows and deads for back and leg presses for quads.
Keep it simple, basic and low on sets. Get in and out in under an hour (45mins is better).
When you leave this world, will it be a better place because you were here?
Check out lots of programs you may find something or,
You could jump on a 3 day 5/3/1 split with some bodybuilding assistance:
Basic Idea of 5/3/1;
4 Core Workouts: Wendler's 5/3/1 consists of 4 core workouts:
Workout A. Squat and assistance work.
Workout B. Bench Press and assistance work.
Workout C. Deadlift and assistance work.
Workout D. Overhead Press and assistance work.
3 Days Per Week: As stated, if you use Wendler's 5/3/1 and workout 3 days per week, you will rotate between the 4 workouts. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts. A week week mesocycle looks like this:
Week 1. ABC (Monday - Workout A, Wednesday - Workout B, Friday - Workout C)
Week 2. DAB
Week 3. CDA
Week 4. BCD
Week 5. ABC
Week 6. D
Workout Waves: Each workout is performed 4 times during the course of a Wendler's 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:
Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1
Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5
Wendler's 5/3/1 Complete Mesocycle Breakdown