Quote Quote
Originally Posted by meathead1987
3x per week training

These will consist of full body workouts. These workouts however, do not need to be the same. In fact, I would advise having at least 2 or even 3 different workouts and cycle between them throughout the week. This will help to prevent boredom.

I would perform the workouts either:

Mon
Wed
Fri

or

Tue
Thu
Sat

This ensures you are rested well enough to perform the next workout.

Again, overall volume should be kept the same as is you trained a muscle once a week.

Example full body workouts

Mon
Squat
SLDL
Calf raise
Incline bench
Military press
Pullup
Hammer curl

Wed
Front squat
Hamstring curl
flat bench
Side laterals
CGBP
BB row
Crunch

Fri
Deadlift
Leg extension
Decline bench
Skullcrushers
Pulldown
BB curl
leg raise

all sets 3x6-8

There really are endless options for 3x per week trining though. It would be possible to split it into 4 days, but only train each muscle 3x. For those of you that cant stay out of the gym.

Mon
Squat
Cable crossover
Side laterals
Skullcrushers
BB row

Wed
SLDL
Pullup
BB curl
leg raise

Thu
Front squat
Seated calf raise
Flat bench
CGBP
Calf press

Sat
leg press
Hamstring curl
Incline bench
Military press
Pulldown
hammer curl

As previously stated: DO NOT GO TO FAILURE stop 1 or 2 reps shy. Training to failure 3x a week will overstress the CNS too much, and lead to overtraining. In other words, you will burnout.

so what sort of starting weight should be used to begin with? 8-10 rep max?

should you use the same weight for each set? (say on bench you use 70kg for all 3 sets of 6-8 reps?)