Full body routine

cattyw
cattyw Posts: 26 Member
in Goal: Gaining Weight and Body Building
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.

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    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
    Viking_Dad Posts: 185 Member
    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
    wiigelec Posts: 503 Member
    Workout A - squat, press, deadlift
    Workout B - squat , bench, chin ups

    Mon A
    Wed B
    Fri A

    Mon B
    Wed A
    Fri B
    ...
  • Lolalikeslolagets
    Lolalikeslolagets Posts: 142 Member
    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
    happysquatter Posts: 91 Member
    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

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