3 days a week workouts

Options
Gymladmatt
Gymladmatt Posts: 407 Member
in Goal: Gaining Weight and Body Building
Anyone got any suggestions on 3 days a week workouts?
I can normally get 2 gym sessions in a week plus got some dumbbells and a pull up bar at home.
Any suggestions much appreciated 💪🏻

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,531 Member
    edited March 31
    Options
    If you're a beginner, Starting Strength probably. Though I'm not sure how well that would work with 2x per week at the gym.

    If you aren't, then full body on the two gym sessions with a focus on compounds and legs. On your home workout, add additional shoulders/arms, and you can do added volume for other areas with Bulgarian split squat, pullups, and db fly's or deficit pushups. i.e. whatever is needed to get your weekly volume up to desired levels, and/or additional focus on a specific part. If your db's are heavy enough, that would open up more options such as db lunges, goblet squat, db RDL's, one arm bent over rows or chest supported rows, db chest press, etc., but if it were me, I'd focus on those areas in the gym.
  • Gymladmatt
    Gymladmatt Posts: 407 Member
    Options
    Retroguy2000 wrote: »
    If you're a beginner, Starting Strength probably. Though I'm not sure how well that would work with 2x per week at the gym.

    If you aren't, then full body on the two gym sessions with a focus on compounds and legs. On your home workout, add additional shoulders/arms, and you can do added volume for other areas with Bulgarian split squat, pullups, and db fly's or deficit pushups. i.e. whatever is needed to get your weekly volume up to desired levels, and/or additional focus on a specific part. If your db's are heavy enough, that would open up more options such as db lunges, goblet squat, db RDL's, one arm bent over rows or chest supported rows, db chest press, etc., but if it were me, I'd focus on those areas in the gym.

    Thanks mate 👍🏻
  • nossmf
    nossmf Posts: 9,348 Member
    Options
    ^^ This.
  • xusnrn
    xusnrn Posts: 2 Member
    edited May 17
    Options
    Bigger, Leaner Stronger Mike Mathews— amazon audible book free download 3 day, 4 day and 5 day per week schedules.
  • xusnrn
    xusnrn Posts: 2 Member
    edited May 17
    Options
    He has podcast. I want to do his Thinner Leaner stronger program. He is the owner of Legion Athletics fyi.
  • tomcustombuilder
    tomcustombuilder Posts: 1,736 Member
    Options
    3 days you want full body workouts with compound exercises and throw in some extra work for lagging body parts.
  • Gymladmatt
    Gymladmatt Posts: 407 Member
    Options
    Today’s workout
    Shoulder press x3
    Lat pull down x3
    Squat x3
    Curl x2
  • Gymladmatt
    Gymladmatt Posts: 407 Member
    Options
    Today’s workout
    Incline db chest press x3
    Flat bench x2
    Row x3
    Deadlift x2
  • Gymladmatt
    Gymladmatt Posts: 407 Member
    Options
    Hit 6 reps on the incline db chest press with 30 kg dumbbells which is a PR for me.
    Will build up till hitting 10 reps

Categories