Good 3 times a week strength/hypertrophy hybrid recommendations?

[spawnofmcleod]

So I'm looking for a good mix between strength and hypertrophy that is a 3 day split.

The reason for the 3 day split is fibromyalgia. I don't have the energy to go to the gym 5 times a week, and everything seems to hurt which is going to make going to the gym suck.

Besides, my plan is to do all compound movements anyway, so could you recommend a good program that will work for both gaining strength and size?

10 Reps seems to be the sweet spot. Not too certain about sets and what to avoid doing three times a week. Doing deadlift three times a week seems like a bad idea.

Anyway, thanks in advance!

[spawnofmcleod]

So I'm looking for a good mix between strength and hypertrophy that is a 3 day split.

The reason for the 3 day split is fibromyalgia. I don't have the energy to go to the gym 5 times a week, and everything seems to hurt which is going to make going to the gym suck.

Besides, my plan is to do all compound movements anyway, so could you recommend a good program that will work for both gaining strength and size?

10 Reps seems to be the sweet spot. Not too certain about sets and what to avoid doing three times a week. Doing deadlift three times a week seems like a bad idea.

Anyway, thanks in advance!

Anyone? 🤔

[air2fakie]

Anyone? ������

You want someone to recommend a pre-made split that matches what you want?

- 3 days
- mix of strength & hypertrophy/size
- all compound movements
- 10 reps for each set
- the same workout for all 3 days

Why don't you just design your own if you've been here since 2015?

[TAWS6]

Fierce 5 hybrid of lower, upper, FB

Or the novice program if you’re a beginner.. obviously

[spawnofmcleod]

You want someone to recommend a pre-made split that matches what you want?

- 3 days
- mix of strength & hypertrophy/size
- all compound movements
- 10 reps for each set
- the same workout for all 3 days

Why don't you just design your own if you've been here since 2015?

For the most part, I have. It's just been so long since I've lifted weights that I feel out of the loop and need a bit of a refresher.

Between fibromyalgia kicking my ass and rarely having access to a local gym, it's been difficult.

I'm now starting at a gym tomorrow and have a rough idea of what I want. Squats, deadlift, overhead press and bench on Monday and Fridays. Just trying to figure out what to do on Wednesday lol.

I think doing that exact routine 3 x a week might be pushing it.

[spawnofmcleod]

Fierce 5 hybrid of lower, upper, FB

Or the novice program if you’re a beginner.. obviously

Thanks.

I was half thinking of doing 3 x full body, but I think that might be pushing it. So I'm thinking full body 2 x a week, Wednesday being the undecided inbetween.

[air2fakie]

For the most part, I have. It's just been so long since I've lifted weights that I feel out of the loop and need a bit of a refresher.

Between fibromyalgia kicking my ass and rarely having access to a local gym, it's been difficult.

I'm now starting at a gym tomorrow and have a rough idea of what I want. Squats, deadlift, overhead press and bench on Monday and Fridays. Just trying to figure out what to do on Wednesday lol.

I think doing that exact routine 3 x a week might be pushing it.

It's kinda counterproductive if you have beginner numbers and don't know how to program, yet have very specific preferences, to look for a ready-made progam that suits what you want.

Like I said, if you're very particular just do your own program - good or bad.

[spawnofmcleod]

It's kinda counterproductive if you have beginner numbers and don't know how to program, yet have very specific preferences, to look for a ready-made progam that suits what you want.

Like I said, if you're very particular just do your own program - good or bad.

Yeah, fair enough. I hate the complexities of over analysis lol.

[JeffStan5432]

3-Day Split Program
Day 1: Full Body A

Squat: 3-4 sets of 10 reps
Bench Press: 3-4 sets of 10 reps
Rows (Dumbbell or Barbell): 3-4 sets of 10 reps
Day 2: Rest or Light Activity

Day 3: Full Body B

Deadlift: 3 sets of 10 reps (Consider doing this only once a week to avoid overtaxing your body)
Overhead Press: 3-4 sets of 10 reps
Pull-Ups or Lat Pulldowns: 3-4 sets of 10 reps
Day 4: Rest or Light Activity

Day 5: Full Body C

Lunges or Step-Ups: 3-4 sets of 10 reps per leg
Push-Ups or Dips: 3-4 sets of 10 reps
Inverted Rows or Face Pulls: 3-4 sets of 10 reps
Day 6 & 7: Rest or Light Activity