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Started By
Message
Anyone with a good 3/day a week workout plan?
Posted on 2/20/18 at 5:56 pm
Posted on 2/20/18 at 5:56 pm
I’m looking for a plan that wiuld allow me to workout 3x a week but still hit all major body groups.
30yrs old
5’9
Around 175lbs
Basically I’m working the dad bod right now (2kids)
I’m not obese, but I guess you would call it skinny fat (beer gut). Not trying to be a body builder or bulk, just want to trim up. Any good programs?
30yrs old
5’9
Around 175lbs
Basically I’m working the dad bod right now (2kids)
I’m not obese, but I guess you would call it skinny fat (beer gut). Not trying to be a body builder or bulk, just want to trim up. Any good programs?
6
Posted on 2/20/18 at 6:47 pm to geauxcats10
LINK
I would suggest greyskull or kinobody greek god program
If you do Greek god here is the macro calculator.
Whatever program you do, you need to get your diet right for your goals and start tracking all your foods so you can count your macros. Without doing that you will not get the results you want.
I would suggest greyskull or kinobody greek god program
If you do Greek god here is the macro calculator.
Whatever program you do, you need to get your diet right for your goals and start tracking all your foods so you can count your macros. Without doing that you will not get the results you want.
Posted on 2/21/18 at 1:45 pm to geauxcats10
What are you going for. Build Strength, Lose fat, etc.?
Posted on 2/21/18 at 1:57 pm to geauxcats10
quote:
’m looking for a plan that wiuld allow me to workout 3x a week but still hit all major body groups
Full-body program is what I would do. I assume you aren't on gear.
Rotate the order of lifts but you would be pressing, pulling and squatting every workout. Mix up the exercises and volume/intensity as needed.... I'm sure there are many such programs out there
Posted on 8/3/18 at 12:26 pm to lsu777
Hey lsu777, I sent a request access to your Google drive earlier today.
Posted on 8/3/18 at 12:51 pm to geauxcats10
I can testify to Greyskull. Gains like a mother. But diet is just as important if not more.
Posted on 8/8/18 at 7:19 am to geauxcats10
In order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, in order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, it would look something like this:
Mon, Wed, Fri:
Warm up 5-10 min
30 minutes of lifting focusing on compound lifts (chest press, squats, military press, etc).
Rep range 8-15
Keep the heart rate up to enhance endurance. This means either circuit training or taking short 30 sec to 1 minute break between sets.
Immediately after strength training, do 30 minutes of cardio. Can vary pace/intensity as desired/tolerated.
5-10 minute cooldown/stretching after workout.
Diet:
5-6 small to medium size meals.
Moderate carb intake. Avoid sugars. Lean proteins. Lots of veggies and some fruits.
Eat more on training days and less on off days.
Track caloric intake. This can be easier with one of the fitness apps available.
If you’re interested in a specific regimen, just let me know.
Mon, Wed, Fri:
Warm up 5-10 min
30 minutes of lifting focusing on compound lifts (chest press, squats, military press, etc).
Rep range 8-15
Keep the heart rate up to enhance endurance. This means either circuit training or taking short 30 sec to 1 minute break between sets.
Immediately after strength training, do 30 minutes of cardio. Can vary pace/intensity as desired/tolerated.
5-10 minute cooldown/stretching after workout.
Diet:
5-6 small to medium size meals.
Moderate carb intake. Avoid sugars. Lean proteins. Lots of veggies and some fruits.
Eat more on training days and less on off days.
Track caloric intake. This can be easier with one of the fitness apps available.
If you’re interested in a specific regimen, just let me know.
Posted on 8/9/18 at 8:07 am to geauxcats10
I've modified this plan a bit to fit my own needs. Each day is about :45 - 1:00 depending on your rest breaks.
Day 1: Moderate volume and intensity
1
Barbell Squat
Alternating sets
4 sets, 6-8 reps (1 minute rest)
2
Chin-Up
weighted
4 sets, 6-8 reps (2 minutes rest)
3
Standing Military Press
Alternating sets
4 sets, 6-8 reps (1 minute rest)
4
Romanian Deadlift
single leg
4 sets, 8-10 reps (2 minutes rest)
5
Sit-Up
Alternating sets
4 sets, 20-30 reps (no rest)
6
EZ-Bar Curl
weighted
4 sets, 8-10 reps (1 minute rest)
7
Running, Treadmill
weighted
1 set, 15 minutes
Day 2: High intensity
1
Clean Pull
4 sets, 3-6 reps (2 minutes rest)
2
Front Squat (Bodybuilder)
Alternating sets
5 sets, 3-5 reps (90 seconds rest)
3
Bent Over Barbell Row
5 sets, 5 reps (2 minutes rest)
4
Barbell Bench Press - Medium Grip
Alternating sets
5 sets, 3-5 reps (90 seconds rest)
5
Romanian Deadlift
5 sets, 5 reps (2 minutes rest)
6
Hanging Leg Raise
4 sets, 10-15 reps (2 minutes rest)
7
Running, Treadmill
1 set, 2 miles
Day 3: High volume
1
Barbell Squat
Alternating sets
4 sets, 12-15 reps (90 seconds rest)
2
Pullups
4 sets, max reps (90 seconds rest)
3
Barbell Incline Bench Press Medium-Grip
Alternating sets
4 sets, 12-15 reps (90 seconds rest)
4
One Leg Barbell Squat
4 sets, 15-20 reps (90 seconds rest)
5
Preacher Curl
Alternating sets
4 sets, 12-15 reps (no rest)
6
Dumbbell One-Arm Triceps Extension
4 sets, 12-15 reps (no rest)
7
Ab Roller
4 sets, 15 reps (1 minute rest)
8
Running, Treadmill
1 set, 2.5 miles
Day 1: Moderate volume and intensity
1
Barbell Squat
Alternating sets
4 sets, 6-8 reps (1 minute rest)
2
Chin-Up
weighted
4 sets, 6-8 reps (2 minutes rest)
3
Standing Military Press
Alternating sets
4 sets, 6-8 reps (1 minute rest)
4
Romanian Deadlift
single leg
4 sets, 8-10 reps (2 minutes rest)
5
Sit-Up
Alternating sets
4 sets, 20-30 reps (no rest)
6
EZ-Bar Curl
weighted
4 sets, 8-10 reps (1 minute rest)
7
Running, Treadmill
weighted
1 set, 15 minutes
Day 2: High intensity
1
Clean Pull
4 sets, 3-6 reps (2 minutes rest)
2
Front Squat (Bodybuilder)
Alternating sets
5 sets, 3-5 reps (90 seconds rest)
3
Bent Over Barbell Row
5 sets, 5 reps (2 minutes rest)
4
Barbell Bench Press - Medium Grip
Alternating sets
5 sets, 3-5 reps (90 seconds rest)
5
Romanian Deadlift
5 sets, 5 reps (2 minutes rest)
6
Hanging Leg Raise
4 sets, 10-15 reps (2 minutes rest)
7
Running, Treadmill
1 set, 2 miles
Day 3: High volume
1
Barbell Squat
Alternating sets
4 sets, 12-15 reps (90 seconds rest)
2
Pullups
4 sets, max reps (90 seconds rest)
3
Barbell Incline Bench Press Medium-Grip
Alternating sets
4 sets, 12-15 reps (90 seconds rest)
4
One Leg Barbell Squat
4 sets, 15-20 reps (90 seconds rest)
5
Preacher Curl
Alternating sets
4 sets, 12-15 reps (no rest)
6
Dumbbell One-Arm Triceps Extension
4 sets, 12-15 reps (no rest)
7
Ab Roller
4 sets, 15 reps (1 minute rest)
8
Running, Treadmill
1 set, 2.5 miles
Posted on 8/9/18 at 8:21 am to FitDoc
quote:
In order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, in order to really get fit, you must focus on your diet and workout regimen. If you only have time for a three day per week workout plan, it would look something like this:
Mon, Wed, Fri:
Warm up 5-10 min
30 minutes of lifting focusing on compound lifts (chest press, squats, military press, etc).
Rep range 8-15
Keep the heart rate up to enhance endurance. This means either circuit training or taking short 30 sec to 1 minute break between sets.
Immediately after strength training, do 30 minutes of cardio. Can vary pace/intensity as desired/tolerated.
5-10 minute cooldown/stretching after workout.
Diet:
5-6 small to medium size meals.
Moderate carb intake. Avoid sugars. Lean proteins. Lots of veggies and some fruits.
Eat more on training days and less on off days.
Track caloric intake. This can be easier with one of the fitness apps available.
If you’re interested in a specific regimen, just let me know.
jesus, you should do some research. 5-6 meals doesn't do anything. Sure you can do it, but it offers no benifit.
carb intake has zero to do with fitness or weightloss.Weekly calories and daily protein intake are what matter. once calories are met and protein is met, it does not matter 1 bit where the rest of calories come from. it can be from fatty proteins or it can come from veggies or fruit, doesn't matter.
your workout regiment is laughable. Sure its fine but you keep posting the circuit training BS like its a must, it isnt.
if you are going to try and sale stuff, don't bullshite and expect not to be called out on it. This board has lots of knowledgable people on it and can smell bullshite from a mile away.
btw there is a new book coming out called leangains by martin berkham, i suggest you buy, read it, read it again then read it again. It will teach more about nutrition and exercise then you learned in 8 years in school.
Posted on 8/12/18 at 5:22 pm to lsu777
I just requested access for the greek god docs. Thanks.
Posted on 8/12/18 at 7:46 pm to LSUSUPERSTAR
I approved and opened it for everyone again
Posted on 8/12/18 at 7:53 pm to lsu777
Cool, thx!
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