Pick 3 Lifts...then pick 3 more

blues4miles
blues4miles Posts: 1,481 Member
in Fitness and Exercise
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?

Replies

  • rybo
    rybo Posts: 5,424 Member
    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
    RaeLB Posts: 1,216 Member
    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
    monkeywizard Posts: 222 Member
    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
    Dalker Posts: 44 Member
    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
    Lofteren Posts: 960 Member
    You could also do:

    Squat
    Bench
    Deadlift


    Row
    OHP
    Clean
  • boxkites
    boxkites Posts: 5
    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
    Capt_Apollo Posts: 9,026 Member

    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
    singingflutelady Posts: 8,736 Member
    Also add pull ups or chin ups. They are awesome!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    (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.

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