Looking for the best 3 days a week workout program

**MonsterMMORPG** · 05-04-2019, 06:05 PM

Hello guys

I have been working with a 5 days a week program for a while now

Monday chest
Tuesday back
Wednesday legs
Thursday shoulders
Friday arms
Weekend : rest

However, i am not able to fully recover and it is taking too much time

So i would like to move 3 days a week workout program

My aim is maximum hypertrophy

My current 1 rep max flat bench press is 270 LBS

Waiting your detailed workout program suggestions / plans

Thank you very much

**Couchlockd** · 05-04-2019, 06:27 PM

Originally Posted by MonsterMMORPG

Hello guys

I have been working with a 5 days a week program for a while now

Monday chest
Tuesday back
Wednesday legs
Thursday shoulders
Friday arms
Weekend : rest

However, i am not able to fully recover and it is taking too much time

So i would like to move 3 days a week workout program

My aim is maximum hypertrophy

My current 1 rep max flat bench press is 270 LBS

Waiting your detailed workout program suggestions / plans

Thank you very much

Give all exersizes and sets per day on each body part

I'd incorporate chest and back into one day. 4 exersize 4 sets each chest and 4 exersize 4 sets each back. Then rest day then do shoulders tri's and biceps sane day 3 exersize 4 sets shoulder, 3 exersize 4 sets triceps, 4 exersize 4 sets biceps. Rest day then legs. Rest and repeat.

**HoldMyBeer** · 05-05-2019, 04:45 AM

Google full body routines. Most are 3 days a week. They're mostly thought of as novice programs, but that's complete BS. There are a lot of coaches/trainers that are starting to incorporate them into their clients routines as more and more studies are coming out showing they're just as effective with proper programming.

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**Couchlockd** · 05-05-2019, 05:30 AM

Originally Posted by HoldMyBeer

Google full body routines. Most are 3 days a week. They're mostly thought of as novice programs, but that's complete BS. There are a lot of coaches/trainers that are starting to incorporate them into their clients routines as more and more studies are coming out showing they're just as effective with proper programming.

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I do like them as well.

2 exersises for back, chest, bis and shoulders and tri

10 exersises, 30 sets done in circuit.

**TooManyYears** · 05-28-2019, 12:58 PM

Science is on the hands of full body routines. MPS is elevated for a max of 48 hours. With more experienced athletes this drops to 36 hours.
So hitting the muscles 3 times a week will result in more growth, if your diet is in place and you get enough rest.

**fiddlesticks** · 05-28-2019, 05:11 PM

if this takes too much time just workout at your house, 0 excuses just buy a few weight plates, don't even need bars really. going to the gym and getting ready takes more time than the training does.

or if you're super cheap, 3 gallons of water with a shirt or towel tying them together, boom arm workout done . shit just go in the woods and find a log

**GearHeaded** · 06-03-2019, 03:19 PM

3 day per week program

day 1 - chest, front delts, quads
day 2 - back, traps, rear delts, hamstrings
day 3 - arms, calves, abs, side delts

want to hit the gym more often.. just keep going from workout to workout. want to mix up the stimulus, then do the above 3 workouts focused on high reps (20 reps or so) to focus on metabolite and blood volume, then repeat the same 3 workouts next time with low reps (6-8 reps) and focus on mechanical tension and load.