Need a 3 day workout plan

  1. Need a 3 day workout plan


    Hey whats up everyone. Just got back from deployment. I was working out 6 days a week out there. Now back to reality. I have an 11 month old little girl. Love spending time with her. Left her when she was a month. So my days off I spend all the time with her. Trying to catch up on missed time

    My work schedule as a firefighter is 48hr on shift and 72hrs off shift. My plan is to workout both days and then the morning I am getting off, getting up at 5am instead of 6am and getting a workout in. That way I get three days of working out.

    What can you guys recommend for a good/solid routine? I️ have a good selection of equipment and free weights at my fire station. If I️ have to modify any suggested exercise no biggie

    Thanks in advance. Truly appreciate it


  2. Hey bro, what’s the goal? Weight loss/strength/size/maintence etc?
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  3. Maintenance with weight loss and endurance.

  4. Quote Originally Posted by ofl0926 View Post
    Maintenance with weight loss and endurance.
    Sound, if I understood it right all your workouts will be back to back?

    If so and with your goals I’d personally do something like:

    Day 1 - legs and shoulders
    4x8 back squat
    3x10 rdl’s
    3x12 lunges
    3x12 front squat or hack squat
    4x8 strict standing B.B. oh press
    3x15 seated press
    3x15 lat raise
    10 mins conditioning

    Day two - chest and back
    4x8 flat bench
    S/s 4x8 pull ups or chins
    3x10 prone row
    S/s incline dB press
    3x12 lat pull down
    S/s 3xamrap press ups
    3x15 flyes
    S/s 3x25 face pulls
    Couple of supersets for bi’s tri’s
    Some abs if you have time

    Day three - legs

    4x8 deadlift
    Then repeat format of day 1 legs but mix up the exercises (I.e good mornings, Bulgarian split squats, slope squats)
    4x8 push press
    3 x 15 Arnold press
    Conditioning

    With your time constraints personally I’d want to hit legs twice, biggest muscle group, will do more for weight loss than upper body. By switching to deadlift for the third day the limited recovery time from day 1 should be mitigated somewhat.

    Hitting upper body once should allow you to maintain. Clearly there isn’t room for pissing about with this like calves.

    It’s not ideal (would rather have at least a day gap in the three for recovery) but something like the above would work imo.

    I’m sure the great minds on here will provide other options

    Enjoy the time with your baby girl bro ��

  5. Quote Originally Posted by Whisky View Post
    Sound, if I understood it right all your workouts will be back to back?

    If so and with your goals I€™d personally do something like:

    Day 1 - legs and shoulders
    4x8 back squat
    3x10 rdl€™s
    3x12 lunges
    3x12 front squat or hack squat
    4x8 strict standing B.B. oh press
    3x15 seated press
    3x15 lat raise
    10 mins conditioning

    Day two - chest and back
    4x8 flat bench
    S/s 4x8 pull ups or chins
    3x10 prone row
    S/s incline dB press
    3x12 lat pull down
    S/s 3xamrap press ups
    3x15 flyes
    S/s 3x25 face pulls
    Couple of supersets for bi€™s tri€™s
    Some abs if you have time

    Day three - legs

    4x8 deadlift
    Then repeat format of day 1 legs but mix up the exercises (I.e good mornings, Bulgarian split squats, slope squats)
    4x8 push press
    3 x 15 Arnold press
    Conditioning

    With your time constraints personally I€™d want to hit legs twice, biggest muscle group, will do more for weight loss than upper body. By switching to deadlift for the third day the limited recovery time from day 1 should be mitigated somewhat.

    Hitting upper body once should allow you to maintain. Clearly there isn€™t room for pissing about with this like calves.

    It€™s not ideal (would rather have at least a day gap in the three for recovery) but something like the above would work imo.

    I€™m sure the great minds on here will provide other options

    Enjoy the time with your baby girl bro *

    Really appreciate you posting. Hopefully others will post as well. Yeah the timing sucks but its what I have to work with. Spending time with my daughter is my priority.
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  6. You could always do PPL

  7. Quote Originally Posted by mickc1965 View Post
    You could always do PPL
    I just checked it out. Looks really good. Thanks

  8. Full body workout 3x a week
    Problem solved

  9. Quote Originally Posted by Smont View Post
    Full body workout 3x a week
    Problem solved
    He can't do that as he does shift work and he trains 3 days in a row then 2 or 3 days off, rinse and repeat

  10. Quote Originally Posted by mickc1965 View Post
    He can't do that as he does shift work and he trains 3 days in a row then 2 or 3 days off, rinse and repeat
    Missed that. Ppl would be perfect then. You could always add some bw exercises on your off days. Once the baby is a little bigger, like a year they make carts you can attach to a bike. Fun for the kids and a good workout

  11. Quote Originally Posted by Smont View Post
    Missed that. Ppl would be perfect then. You could always add some bw exercises on your off days. Once the baby is a little bigger, like a year they make carts you can attach to a bike. Fun for the kids and a good workout

    yeah i am going probably do PPL.
    is there a good guide or just google the workout and i am good to go?!?
    yeah i want to get one of those bikes. ill probably start looking into it now cause she will be 1yr next month.

  12. Does anyone have a good PPL routine they want to share?

  13. Quote Originally Posted by ofl0926 View Post
    Does anyone have a good PPL routine they want to share?
    Although I suggested it I have never done it, pretty much a HST / myo reps person but that is not suitable in your situation, I am sure you can google a good routine based on the equipment you have available

  14. I also agree with PPL and while you have your 72 hours off, you can work in 20-30 min each day for some HIIT. Nothing special needed and it would help balance everything out and even help with your job. You could find an incline and run sprints, do burpees, shadow box, etc.. I am a HUGE advocate for HIIT and the benefits it provides.

    A general outline that you could throw in ancillary (isolation) work into:
    Pull
    Deadlift/sumo deads (alternating each week)
    BB rows
    Single arm DB row
    Pullups

    Push
    Bench (BB or DB)
    OHP
    Incline bench
    Landmine shoulder press
    Dips

    Legs
    Squats
    Single leg split squats
    Walking lunges
    calf work- both seated and standing

  15. I have always felt 3 days of weight training is all you need if you're training hard and to failure. I would look into Doggcrapp for a good 3X style and program.

  16. Quote Originally Posted by 210LBS View Post
    I have always felt 3 days of weight training is all you need if you're training hard and to failure. I would look into Doggcrapp for a good 3X style and program.
    Just looked it up. Looks intense. Ill definitely need a log book to keep track. Just wondering if three days back to back will work with this program?!?
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