Your favorite 3x a week routine

  1. Your favorite 3x a week routine


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    Performax Labs Product Specialist



  2. I like Kettlebell Workout its helped me lose 50 pounds
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  3. 5x5...great for beginners and the experienced ..perfect for strength.
    Black Lion Research Representative

  4. Quote Originally Posted by jgntyce View Post
    5x5...great for beginners and the experienced ..perfect for strength.
    Second that although would go madcow 5x5 for intermediate to advanced lifters

  5. Monday:
    Chins: 5x5 (palms facing)
    Squats: 5x5
    Dips: 5x5

    Wednesday:
    DB Rows: 3x12
    Leg Press: 3x12
    Incline Smith or DB Press: 3x12

    Friday:
    BB Rows: 4x8
    DB Military Press: 4x8
    DB RDL's: 4x8

    Add weight to the bar by the smallest possible increment once you hit all reps specified in good form.
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  6. The reason I’m posting is because my friend can only train Tuesday’s , Wednesday’s and Saturday’s so I’ve given him options but he wanted to see what the forum would say. Trying to avoid consecutive days with same muscle group.
    Performax Labs Product Specialist


  7. push-pull-legs. if he has time, he can make the long and brutal and still get an insane amount of volume in. If not, focus on big tough lifts in each session and still get some serious benefits
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  8. Quote Originally Posted by booneman77 View Post
    push-pull-legs. if he has time, he can make the long and brutal and still get an insane amount of volume in. If not, focus on big tough lifts in each session and still get some serious benefits
    Perhaps they can do a 6 day PHAT, split into 2 weeks. Week 1 power and week 2 hypertrophy?

  9. I am usually only able to get to the gym 3 days a week due to my work schedule. I make the most of it by doing full body workouts...seems to work for me. I enjoy getting a full body pump every time I work out anyway..

    Oh, just saw that OP was looking for a Tusaday, Wednesday, Saturday split. Full body is probably not the best way to go in that scenario...

  10. 5/3/1

    Friday i SQT
    Sunday i have pre/rehab shoulder day
    Tuesday i bench

    The next week its

    Friday DL
    Sunday is pre/rehab shoulder day
    Tuesday is OHP
    Each day gets stretching and cardio

    Im following one of his 2 days a week with my pre/rehap shoulder work but its 3 days of lifting

  11. Quote Originally Posted by booneman77 View Post
    push-pull-legs. if he has time, he can make the long and brutal and still get an insane amount of volume in. If not, focus on big tough lifts in each session and still get some serious benefits
    Literally exactly what I told him.
    Performax Labs Product Specialist


  12. Quote Originally Posted by Mowglisml View Post
    Perhaps they can do a 6 day PHAT, split into 2 weeks. Week 1 power and week 2 hypertrophy?
    Certainly could. Full body would’ve been my suggestion except he wants 2 days ina row and diff body parts so ppl really is the best fit
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  13. Tuesday upper, Wednesday lower, Saturday full body 1 lift per body part

  14. Or push pull legs
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