Best 3x Week Full-Body Plans?

motivatekait
motivatekait Posts: 90 Member
edited November 2024 in Fitness and Exercise
Hiya! Been following this plan for a few weeks now: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
So been following that program 3x a week and doing cardio (circuit training + spinning) on the days in between (working out a total of 5x a week).

I really enjoy the format of splitting up full body lifts and cardio days, but I feel like this program focuses more on upper body and doesn't give enough attention to legs/glutes and abs (but feel free to give me your opinion if you disagree!)

I like using dumbbells and machines over barbells, also. I like staying within the 10-15 rep range so not looking for programs specifically designed for building strength. If you guys have any programs in mind that seem to fit that criteria I would really appreciate if you could share them, thank you!! :)

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    edited July 2017
    Stronglifts 5x5. It is a 3x per week full body strength program. Cardio in between. I love my videos! I do one at home every morning and then go lift in the gym.

    Oops, just saw you were not looking to build strength. Call me confused, but why lift if you don't want to be strong/stronger? Building or at least maintain muscle and strength is great for your body.
  • motivatekait
    motivatekait Posts: 90 Member
    DancingMoosie wrote: »
    Stronglifts 5x5. It is a 3x per week full body strength program. Cardio in between. I love my videos! I do one at home every morning and then go lift in the gym.

    Oops, just saw you were not looking to build strength. Call me confused, but why lift if you don't want to be strong/stronger? Building or at least maintain muscle and strength is great for your body.

    Thanks so much! I should clarify, I'd love to be stronger too, but I'm looking for more hypertrophy-focused programs as opposed to power-lifting type programs. I'm not super educated in this area but to my understanding hypertrophy works best in a moderate rep-range/weight and strength is built through a lower rep range/higher weight. So I'm focused more on the aesthetics than JUST getting strong AF. :P

    I might be totally off though, like I said I'm not super educated on the topic!!
  • Okiludy
    Okiludy Posts: 558 Member
    https://www.muscleforlife.com/thinner-leaner-stronger/ Might be good. I have read a few of his books that are for guys. He presents a 5, 4, and 3 day split. He also touches on nutrition and reason behind his program. It's not just the program and that's it.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited July 2017
    You can look into Strong Curves. It is a full-body 3-4x per week program with focus on the legs/glutes. The beginner program for weeks 1-4 uses dumbbells and some machines, so you can carry that through and sub them in for the barbell work if that is all you have access to (although I find hip thrusts with a barbell a lot easier than using dumbbells).
  • motivatekait
    motivatekait Posts: 90 Member
    sardelsa wrote: »
    You can look into Strong Curves. It is a full-body 3-4x per week program with focus on the legs/glutes. The beginner program for weeks 1-4 uses dumbbells and some machines, so you can carry that through and sub them in for the barbell work if that is all you have access to (although I find hip thrusts with a barbell a lot easier than using dumbbells).

    Ooh, that sounds great! I'll check that out, thanks so much.
    Okiludy wrote: »
    https://www.muscleforlife.com/thinner-leaner-stronger/ Might be good. I have read a few of his books that are for guys. He presents a 5, 4, and 3 day split. He also touches on nutrition and reason behind his program. It's not just the program and that's it.

    I'll check it out, thank you!
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Have a look at the AllPro programme. It is a progressive compound lifting programme with a hypertrophy rep range of 8-12

    https://forum.bodybuilding.com/showthread.php?t=4195843

    Cheers, h.


  • fjmartini
    fjmartini Posts: 1,149 Member
    Try googling barbell or kettle bell complex. They're incredibly tough but give you a great workout.
  • motivatekait
    motivatekait Posts: 90 Member
    Thanks so much guys!!
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    motivatekait wrote: »
    Hiya! Been following this plan for a few weeks now: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
    So been following that program 3x a week and doing cardio (circuit training + spinning) on the days in between (working out a total of 5x a week).

    I really enjoy the format of splitting up full body lifts and cardio days, but I feel like this program focuses more on upper body and doesn't give enough attention to legs/glutes and abs (but feel free to give me your opinion if you disagree!)

    I like using dumbbells and machines over barbells, also. I like staying within the 10-15 rep range so not looking for programs specifically designed for building strength. If you guys have any programs in mind that seem to fit that criteria I would really appreciate if you could share them, thank you!! :)

    i did this one for a while - mostly I stopped because I got bored - but I never felt like it was neglecting my legs - with the squats/lunges/step-ups, calf raises etc - there were a few days where I had "lunge *kitten*" because it hurt so good
  • motivatekait
    motivatekait Posts: 90 Member
    deannalfisher wrote: »
    motivatekait wrote: »
    Hiya! Been following this plan for a few weeks now: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
    So been following that program 3x a week and doing cardio (circuit training + spinning) on the days in between (working out a total of 5x a week).

    I really enjoy the format of splitting up full body lifts and cardio days, but I feel like this program focuses more on upper body and doesn't give enough attention to legs/glutes and abs (but feel free to give me your opinion if you disagree!)

    I like using dumbbells and machines over barbells, also. I like staying within the 10-15 rep range so not looking for programs specifically designed for building strength. If you guys have any programs in mind that seem to fit that criteria I would really appreciate if you could share them, thank you!! :)

    i did this one for a while - mostly I stopped because I got bored - but I never felt like it was neglecting my legs - with the squats/lunges/step-ups, calf raises etc - there were a few days where I had "lunge *kitten*" because it hurt so good

    Yeah I'm kind of second-guessing myself because my butt is definitely sore today haha. What did you end up doing instead, if you don't mind me asking?
  • motivatekait
    motivatekait Posts: 90 Member
    Update: After doing some more of my own research I think I'm going to try this plan: https://www.bodybuilding.com/fun/dymatize-transformed-12-weeks-to-your-best-self
    Looks super comprehensive! Let me know if anyone's tried it :)
  • fjmartini
    fjmartini Posts: 1,149 Member
    motivatekait wrote: »
    Update: After doing some more of my own research I think I'm going to try this plan: https://www.bodybuilding.com/fun/dymatize-transformed-12-weeks-to-your-best-self
    Looks super comprehensive! Let me know if anyone's tried it :)

    That looks great. I think the most important aspect to any training program is sticking with it. It's important for me to simplify my workouts so I stick with them; if you feel you can commit and complete with workout, go for it. Good luck and keep me updated if you don't mind. It looks interesting.
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