Pick 3 Lifts...then pick 3 more

blues4miles

I've been okay in the past at sticking to a good lifting program, but not so good lately. I usually get discouraged at how long it takes me, or have trouble scheduling full-body days to have a day inbetween. So my thinking was this. Keep it simple. Pick 3 lifts. Attempt to do those 3 days a week. So I'm looking for input on if you can only do 3 lifts, which do you pick.

Then, on the off days that I haven't had a day of rest, pick 3 secondary lifts that I could do in case I have time the next day (because more lifting even without a rest day is better than no lifting right?)

Right now I'm doing...
Squats
Bench press
Bent over row

Secondary I'm thinking...
Deadlifts
Crunches?
Bicep curls or shoulder presses?

rybo

Why not just find a program that fits your schedule & likes better?

But if you really had to, I would do alternating A/B workouts

A
Squat
Bench
Row

B
Deads
OHP
Pull ups
Week 1 do ABA
Week 2 do BAB
Repeat

RaeLB

What Rybo suggested.

Or maybe try Stronglifts 5x5?

Week 1/Day 1: Squat, BP, Row
Week 1/Day 2: Squat, OHP, Deadlift
Week 1/Day 3: Squat, BP, Row

Week 2/Day1: Squat, OHP, Deadlift
Week 2/Day 2: Squat, BP, Row
Week 2/ Day 3: Squat, OHP, Deadlift

http://stronglifts.com/5x5/

monkeywizard

I'm just starting stronglift 5X5 and it has us doing
A
Squat
Bench
Row

B
Squat
OHP
Deadlift

following the ABA-BAB routine.

They really like squats =-)

Dalker

Not quite sure if I understood what you meant but if you are gonna lift on consecutive days then I'd alternate upper body/lower body or such so you are resting body parts.

I couldn't fit in full body days with rest days in between due to shift work so I do upper days then lower days.

I'm doing 5/3/1 which is a day each for Bench, Squat, OHP, Deadlift. It's pretty flexible as you can add in extra work or just do the main lifts if you are short on time.

Lofteren

You could also do:

Squat
Bench
Deadlift


Row
OHP
Clean

boxkites

Squats
Bench Press
Deadlifts
Overhead Press
Barbell Row

Those are good basics. After that you can sprinkle in Pullups, Dips, Variations of Squats, whatever accessories you need to hit for the rest of day for that muscle group. Can superset with planks too if you want.


If you are comfortable with Cleans, do those for sure

Capt_Apollo

Then, on the off days that I haven't had a day of rest, pick 3 secondary lifts that I could do in case I have time the next day (because more lifting even without a rest day is better than no lifting right?)

no. your muscles only build up on rest days. rest days are important.

singingflutelady

Also add pull ups or chin ups. They are awesome!

cwolfman13

(because more lifting even without a rest day is better than no lifting right?)

That is incorrect...the benefits of lifting actually come with the rest days...the lifting is only the catalyst. Do what rybo suggests...that's a solid plan.