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Started By
Message
3 days a week to workout/lift
Posted on 10/9/17 at 11:00 am
Posted on 10/9/17 at 11:00 am
I need to get back into working out and really have limited time. My dad has a full gym at his house I can use so I think I'll go over there 3 nights a week.
So as far as a routine is concerned, I used to typically have a back/bi, and chest/tri, and a leg/shoulders day. With only going 3 days a week I feel like I would be spacing out my workouts to much for each area if I stuck to this. I'll also be running on these days, not a ton, but a couple miles.
Any advice on how to set this up? Since I'm only doing three days a week could I do multiple muscle groups multiple days since they will have at least a day of recovery between?
So as far as a routine is concerned, I used to typically have a back/bi, and chest/tri, and a leg/shoulders day. With only going 3 days a week I feel like I would be spacing out my workouts to much for each area if I stuck to this. I'll also be running on these days, not a ton, but a couple miles.
Any advice on how to set this up? Since I'm only doing three days a week could I do multiple muscle groups multiple days since they will have at least a day of recovery between?
4
Posted on 10/9/17 at 11:13 am to Theboot32
Do full body each day
Starting strength will be great for you
Starting strength will be great for you
Posted on 10/9/17 at 11:28 am to Theboot32
I enjoy the Grayskull LP (shout out to 777), 5/3/1, DoggCrapp, and Starting Strength programs. That said, SS is a great one to ease back into lifting before transitioning to these other programs. Download the app and it will provide the starting weights for you, then just stick with it. Don't let the starting weight fool you, this gets harder over time.
Posted on 10/9/17 at 11:41 am to LSUTiger1026
Is starting strength similar to strong lifts 5x5?
Posted on 10/9/17 at 11:48 am to Theboot32
My mistake, I meant strong lifts 5x5. I think it's great for getting into the swing of things again after some time off. I apologize for the confusion.
Posted on 10/9/17 at 12:51 pm to LSUTiger1026
I've done Stronglifts, Starting Strength, and now Greyskulls LP.
Greyskulls I think is the best out of the three as it addresses the main issues with the previous two which is the reset, the squatting three days a week, the limited hypertrophy, and the inflexible nature. GSLP is incredibly flexible allowing you to work on strength gains, aesthetics, and athleticism concurrently. You can make it fit any goal.
Currently I do my big two lifts for the day then move on to my assistance or bodybuilder style volume work, and cap it off with some GPP to boot.
Tomorrow is Bench/DL day. I'll be doing -
0. Basketball - Warmup
1. GSLP - Bench 2x5, 1xAMRAP
2. GSLP - DL 1xAMRAP
3. 1 arm Dumbell bench press - Chest dev, Bench assistance
4. Yates Row - Back development
5. Face Pulls - Rear delt development, general shoulder health on bench days
6. Tricep Extensions - Tricep dev, Bench asistance
7. GPP - Farmers walks
Later in the day I'll go for a walk with my dogs and family.
Greyskulls I think is the best out of the three as it addresses the main issues with the previous two which is the reset, the squatting three days a week, the limited hypertrophy, and the inflexible nature. GSLP is incredibly flexible allowing you to work on strength gains, aesthetics, and athleticism concurrently. You can make it fit any goal.
Currently I do my big two lifts for the day then move on to my assistance or bodybuilder style volume work, and cap it off with some GPP to boot.
Tomorrow is Bench/DL day. I'll be doing -
0. Basketball - Warmup
1. GSLP - Bench 2x5, 1xAMRAP
2. GSLP - DL 1xAMRAP
3. 1 arm Dumbell bench press - Chest dev, Bench assistance
4. Yates Row - Back development
5. Face Pulls - Rear delt development, general shoulder health on bench days
6. Tricep Extensions - Tricep dev, Bench asistance
7. GPP - Farmers walks
Later in the day I'll go for a walk with my dogs and family.
Posted on 10/9/17 at 11:48 pm to Capo Losi
Loving all my GSLP Crew out there. Glad its helping so many.
Posted on 10/10/17 at 6:05 am to lsu777
It's alright....lol
Posted on 10/11/17 at 9:27 am to Capo Losi
Is there a good app for greyskull? I have been doing stronglifts for almost a year, and looking to change up to something else. I need an app to tell me what to do, or I will lose track and never progress
Posted on 10/11/17 at 9:34 am to dltigers3
There are some excel templates floating around here that will auto-fill in your next weights depending on your AMRAP. Never actually looked for an app though.
Posted on 10/11/17 at 5:38 pm to dltigers3
I put it on the Strongur app, not sure it will adjust the weights though, can't remember. Try it out
Posted on 10/11/17 at 8:56 pm to Theboot32
Upper - lower - upper
Lower - upper - lower
Repeat
Lower - upper - lower
Repeat
Posted on 10/12/17 at 11:43 am to lsu777
I'll check it out today. Thanks for the help
Posted on 10/13/17 at 7:32 pm to Theboot32
5/3/1 by Wendler...wash and repeat
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