Any three day per week lifting programs y’all recommend?

LINK

Greyskull lp. Perfect for you.

531- 1000% awesome template while be good to. But greyskull would be best for what you are looking for.

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Bench max: prob 165
Squat max: prob 240
Deadlift max: prob 200

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Bench start 125
Squat start 165
Dead start 135


Do the LSU777 template for aesthetics and make sure you push the last set to as many reps as possible. If you get more than 10 reps, double the progression.

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LSU777 GSLP for Aesthetics 
Week 1: 
• Monday- 
o Press-2x5,1x5+ 
o High Incline DB Press-3x10-12 
o Weighted Chin-2x6-8 
o Yates Row-2x6-8 
o Squat-2x5,1x5+ 

• Wednesday- 
o Incline Barbell Bench-2x5,1x5+ 
o Barbell Curl- 2x10-12 
o Close Grip Bench-2x8,1x8+ 
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12 
o Deadlift-1x5+ 

• Friday- 
o Press-2x5,1x5+ 
o High Incline DB Press-3x10-12 
o Weighted Chin-2x6-8 
o Yates Row-2x6-8 
o Squat-2x5,1x5+ 

Week 2: 
• Monday- 
o Incline Barbell Bench-2x5,1x5+ 
o Barbell Curl- 2x10-12 
o Close Grip Bench-2x8,1x8+ 
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12 
o Squat-2x5,1x5+ 

• Wednesday- 
o Press-2x5,1x5+ 
o High Incline DB Press-3x10-12 
o Weighted Chin-2x6-8 
o Yates Row-2x6-8 
o Deadlift-1x5+ 

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Thought OP said he wanted to workout.

All of this is explained in the greyskull thread greyskull primer

1) Is this plan better than the standard 5x5 (StrongLifts)? Yes, it is a much more flexible system, allows for much better hypertrophy with the last set to failure. Also allows the program to be run for years setting rep records by using the deload and rotating lifts. Also doesn't focus on squats as much and takes deadlifts down to one set a week to not cut into recovery.

2) “Press” is the over the head shoulder press aka “military press,” right? Yes, press from the front straight above the head.

3) “1x5+” means a failure set, right? But I use the same weight? Yes means to failure. If you get at least 5 on all three sets you add 2.5lbs on upper body lifts, 5lbs on squats/deadlift. If you get 10+ reps on the last set double that.

4) What is a “face pull” and a “super set?”
A superset is doing two exercises in tandem. So you would do side lateral raise and immediately move to face pulls. That is one set, rest a min and repeat.

facepulls

5) Do I only lift twice in week 2?
No it didn't copy for some reason

• Friday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+


6) Could I run 2 or so miles twice weekly and still achieve some good results?
Yes run on Tuesday and Saturday's. Run two miles for time trying to improve. Greyskull standard is 2 miles in 12:30.

7) I’m not trying to lift my eight or five rep max on each lift, right? Is there a percentage I am supposed to start with?

No just start where I said or just start low. Push the last set to failure and use the double progression to adjust. Eventually it will catch up and you will have to perform a reset/deload as laid out in the thread.

5x5 StrongLifts seems simplistic, and I do like that about it. However, it is definitely squat heavy. I’m guessing it would not be the best for someone like me, as it doesn’t seem to spread around the work. Thanks for your advice.

This is very similar. But the amrap set makes a huge difference. Stronglifts is not that good for hypertrophy

I want to get bigger. I do not want to get jacked, however.

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I want to get bigger. I do not want to get jacked, however.

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Get bigger. It's difficult to be truly "jacked" as a natural.

If you feel you're too big, it's as easy as dialing thing back a bit. I'd always recommend choosing a program that will increase mass and strength as much as possible because it is much easier to lose them than gain them.

How do you do the failure sets if you dont have someone to spot you? Do you ask a gym worker or random lifter? Is there an alternative to the failure set or will it slow the process if you just do another set?

I am looking to start lifting after the first of the year but dont have workout buddies. I am going to try to do it on lunch break due to having small kids and not being able to go before or after work.

Been doing cardio and body weight stuff(pushups, squats) and have gone from 200 to 162 over the last 4 years. But i am ready to start lifting and toning up. I have been researching and your method looks great

Thanks

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How do you do the failure sets if you dont have someone to spot you? Do you ask a gym worker or random lifter?

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Do you have access to a cage where you can set the bottom range just below bench, ohp or deadlift?

That's the easiest way if you don't have a spot.