Full body routine

cattyw

Hi. Is anyone doing a 3 day full body routine? I’d be interested to see what your workout plan is and what exercises you think are the most successful for aiding bulking.

sardelsa

I am doing a 4 day full body routine by Bret Contreras. The exercises switch every 4 weeks but follow a glute dominant (hip thrusts or glute bridge), a pull, press, hip/hamstring dominant, quad dominant plus glute accessories. I am not bulking but I typically use a similar routine when I do. This works with my goals though, yours might be different.

Viking_Dad

I am also doing a 4 day a week routine, but it would also work 3 days a week. I follow the EDT protocol (Charles Staley).
I usually use this one when I want to lean out, but I'm eating a metric *kitten* ton of food lately, and I'm adding weight slowly and steadily.

wiigelec

Workout A - squat, press, deadlift
Workout B - squat , bench, chin ups

Mon A
Wed B
Fri A

Mon B
Wed A
Fri B
...

Lolalikeslolagets

I’m doing a full body 5 day but some weeks I get only 3x in. My favorites are squats (high bar and front squat), deadlifts, pull-ups, Bulgarian split squat, lunges. Rows, barbell press, glute bridges, Romanian deadlifts.. I should probably do moves that aren’t my favorites .. biggest thing is consistency, like years of lifting (I think at least three), then change it up..

happysquatter

The routine I’m doing is centred around the squat with alternate days patterned like so

Day A: Squat, Overhead Press, Deadlift
Day B: Squat, Bench, Barbell Row

It’s a 3 day a week program so that fits your first criteria.

For the second question, bulking, the best exercises for adding overall mass would be these compound lifts plus hip thrusts which can also be loaded progressively.

But depending on your goals, you might want to adjust this; aiming for glute development might involve switching to low bar squats (or high bar and more deadlifting) and of course hip thrusts. Quad bulking would benefit from front squats etc