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Your favorite 3x a week routine

5x5...great for beginners and the experienced ..perfect for strength.
 
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.
 
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.
 
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
 
booneman77 said:
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
Click to expand...
Perhaps they can do a 6 day PHAT, split into 2 weeks. Week 1 power and week 2 hypertrophy?
 
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...
 
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
 
Mowglisml said:
Perhaps they can do a 6 day PHAT, split into 2 weeks. Week 1 power and week 2 hypertrophy?
Click to expand...

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
 
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