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Message
Looking for a 3 day a week lifting plan
Posted on 4/5/23 at 10:40 am
Posted on 4/5/23 at 10:40 am
I currently do P90x but I’m looking to incorporate more actual weight lifting. Love P90x but I get bored with push-ups and pull ups after awhile. Curious if anyone has any good 3 day a week programs. Looking to keep losing body fat.
I’ve done plenty weightlifting in the past, but the focus was always on bulking. Now I’m not as interested in size and more definition.
I know this site always has some good intel so appreciate any options suggested.
I’ve done plenty weightlifting in the past, but the focus was always on bulking. Now I’m not as interested in size and more definition.
I know this site always has some good intel so appreciate any options suggested.
10
Posted on 4/5/23 at 10:44 am to Swagga
Do you use P90X through the Beach Body app?
Posted on 4/5/23 at 10:44 am to Fgiord
I don’t have the app, do it on my laptop.
Posted on 4/5/23 at 12:05 pm to Swagga
Reason i asked is that there are 2-3 programs through Beach Body that i cycle through on a regular basis to get my weights in.
I alternate every three days: weights, HIIT, run.
I alternate every three days: weights, HIIT, run.
Posted on 4/5/23 at 12:15 pm to Swagga
Looking at the PPSA Beginner as it is three days a week for a newbie.
Posted on 4/5/23 at 12:38 pm to Swagga
Push pull legs
Posted on 4/5/23 at 12:56 pm to Swagga
quote:
I’ve done plenty weightlifting in the past, but the focus was always on bulking. Now I’m not as interested in size and more definition. I know this site always has some good intel so appreciate any options suggested.
You already have the wrong mindset going into it. Lift weights, 8-12 reps and pile on the volume as you progress
Posted on 4/5/23 at 1:38 pm to Swagga
Posted on 4/5/23 at 1:51 pm to Swagga
I think it depends on your equipment availability and goals. I have a decent little home gym setup with a squat rack, bench, barbell/plates, adjustable dumbbell set, and some rigged up "cable" attachments. I am just now getting back into the groove after a long multi-year layoff of weights, so building a base strength is my objective at the moment. Therefore, I just ripped off stronglifts and modified it to where I can do some accessory work.
Day A -
Squat - 3x5
Barbell Row - 3x5
Bench Press - 3x5
Incline Bench - 3x5
Dumbbell Bench - 3x5
Cable Triceps Extension - 3x8-12
Cable Triceps Pushdown - 3x8-12
Day B -
Squat - 3x5
Deadlift - 3x5
Overhead Press - 3x5
Bent Over Row - 3x8-12
Lying Leg Curl - 3x8-12
Hammer Curl - 3x8-12
Lat Pulldown - 3x8-12
Seated Row - 3x8-12
Week 1 - ABA | Week 2 - BAB | Week 3 - ABA | etc
On a progressive overload schedule. The 3x5 lifts go up in weight by 5 lbs each workout. The 3x8-12 means one workout is 3x8, then the next day I do that workout I do 3x9 with the same weight. Next workout 3x10. All the way until I reach the set of 3x12 with a weight, then increase it by 10. This is more of a function of knowing the equipment I have available and making work for me. But it still achieves the goal of a continual progressive overload.
In no way am I touting this as a complete program, but it's working for me. I don't feel any muscle group is neglected, and I can usually get a workout done in about an hour or so.
Day A -
Squat - 3x5
Barbell Row - 3x5
Bench Press - 3x5
Incline Bench - 3x5
Dumbbell Bench - 3x5
Cable Triceps Extension - 3x8-12
Cable Triceps Pushdown - 3x8-12
Day B -
Squat - 3x5
Deadlift - 3x5
Overhead Press - 3x5
Bent Over Row - 3x8-12
Lying Leg Curl - 3x8-12
Hammer Curl - 3x8-12
Lat Pulldown - 3x8-12
Seated Row - 3x8-12
Week 1 - ABA | Week 2 - BAB | Week 3 - ABA | etc
On a progressive overload schedule. The 3x5 lifts go up in weight by 5 lbs each workout. The 3x8-12 means one workout is 3x8, then the next day I do that workout I do 3x9 with the same weight. Next workout 3x10. All the way until I reach the set of 3x12 with a weight, then increase it by 10. This is more of a function of knowing the equipment I have available and making work for me. But it still achieves the goal of a continual progressive overload.
In no way am I touting this as a complete program, but it's working for me. I don't feel any muscle group is neglected, and I can usually get a workout done in about an hour or so.
Posted on 4/5/23 at 1:52 pm to Swagga
Diet is most important for your goals.
Assuming you have that down..
Day 1 - chest, shoulders (push)
Day 2 - bi’s/tri’s, back, traps (pull)
Day 3 - legs and glutes
*Will need some cardio to keep losing fat while toning. Also with only three days, your time in the gym will probably be longer for each session.
Assuming you have that down..
Day 1 - chest, shoulders (push)
Day 2 - bi’s/tri’s, back, traps (pull)
Day 3 - legs and glutes
*Will need some cardio to keep losing fat while toning. Also with only three days, your time in the gym will probably be longer for each session.
This post was edited on 4/5/23 at 1:53 pm
Posted on 4/6/23 at 5:31 am to whiskey over ice
I think 3 day programs are super underestimated for beginnings. I don’t think they work as well for experienced or advanced lifters (IMO), but they work really well for new lifters.
I’d focus on full body, composite lifts. You’ll get to hit each body part 3 times a week, and you’ll have a day off in-between.
I’d do an A/B setup where your A day is one of squats/dead’s and one of bench/oh press. The B day is the opposite of each. You do Monday and Friday A day with Wednesday B day one week and then invert the following week.
Add in a couple supplementary lifts, and you’ve got a fantastic program.
I’d focus on full body, composite lifts. You’ll get to hit each body part 3 times a week, and you’ll have a day off in-between.
I’d do an A/B setup where your A day is one of squats/dead’s and one of bench/oh press. The B day is the opposite of each. You do Monday and Friday A day with Wednesday B day one week and then invert the following week.
Add in a couple supplementary lifts, and you’ve got a fantastic program.
Posted on 4/6/23 at 8:12 am to Swagga
quote:
Curious if anyone has any good 3 day a week programs
Any of your basic linear programs are 3 day workouts. 5x5, Starting Strength or Greyskull. You can also run 531 as a 3 day routine, which has a ton of templates.
quote:
Now I’m not as interested in size and more definition.
Up the weight and lower the reps, simple as that. Strength and bulk do not always go together. On most of the linear programs, you are going to get more firm and not really bulk up. You will gain size, but strength to mass will not be balanced.
PPSA is the new hotness, others are more well versed in that. I still need to try it, but I am a sucker for my 531 app that makes the magic happen still. We need a dang PPSA app for phones.
Posted on 4/6/23 at 8:20 am to DarthRebel
I started with PPSA in January. Absolutely loving it. Most of the plans are 1 month plans. He has 3, 4, and 5 day plans. He also has a few that are just day 1-30 so you can run them as any frequency you want.
I convert the pdfs into a 'Notes' file on my phone and use the stylus to jot down weights, reps, notes, etc.
quote:
We need a dang PPSA app for phones.
I convert the pdfs into a 'Notes' file on my phone and use the stylus to jot down weights, reps, notes, etc.
Posted on 4/6/23 at 9:51 am to DarthRebel
quote:
We need a dang PPSA app for phones.
Aaron needs to get with Boostcamp and have them offer his programs. FYI, Boostcamp has a beta version of custom programs where you could enter everything manually. Whatever you enter while in beta will be free forever. I just messed with it, it's easy to use but damn it would be tedious work entering in 20 workouts.
ETA: boostcamp has a bunch of free programs, and it seems pretty easy to use. I'm not paid for any of these recommendations.
Also, I emailed boostcamp and mentioned reaching out to Aaron. They do offer paid programs
This post was edited on 4/6/23 at 9:59 am
Posted on 4/6/23 at 9:55 am to bamaguy17
I fully support and would buy an app for phones
Posted on 4/6/23 at 10:08 am to DarthRebel
quote:
We need a dang PPSA app for phones.
Would be nice. I just enter everything in the Strong app. If I rerun a program, I can create a template for that day from my workout history.
Posted on 4/6/23 at 10:13 am to DarthRebel
quote:
We need a dang PPSA app for phones.
Agreed but I am afraid that it will go to a monthly subscription model rather than the current purchase and print format.
Posted on 4/6/23 at 10:36 am to Swagga
Super squats baw
Posted on 4/6/23 at 11:08 am to bad93ex
quote:
Agreed but I am afraid that it will go to a monthly subscription model rather than the current purchase and print format.
He should do the research see if there would be even better profit margins. Right now you can buy, print and share (not that is right) with friends.
Make a subscription based app model. Maybe not all plans are there, but a subset every month with it constantly changing. With added features of tracking your progress, strength trends, etc.
Drop price down to $5-$10 month, maybe prepay year option at discount.
Offering digital would open it up to more people and subscription is proven to work in our society now.
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