I can work out only 3 days a week, need help with a routine

[LukaszKrakow]

Im looking for routine for semi-advanced lifter who wants to add mass.

Basically i can workout only 3 days a week. Very hectic schedule. I think it inst much a problem when bulking.


So i think of:

Monday - Pull

Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Barbell curls 3x8-10
Concentration curls 3x8-10
Abs

Wednesday - Push

Bench press 5x5 (straight sets)
Dips (weighted) 3x6-8
DB Inc Flyes 3x10 (meanwhile triceps is recovering for military press)
Military press 3x6-8
Lateral raises 3x10-12
Inc tricep ext 4x8-10

Friday - Legs

Front squat 5x5 (straight sets)
Bulgarian split squat w/ db 4x6-8
Ham curls 3x8-10
Single leg calf raise 3x10-12
Single leg seated calf raise 3x10-12
Abs



2-3 min rest on compounds, 1 min on isolations (30s calves, abs)

I would be very grateful for your feedback

[mmorton]

looks fine to me.. you prefer the front squat for you main lift versus the back?

[LukaszKrakow]

looks fine to me.. you prefer the front squat for you main lift versus the back?

no spotter available + I love front squats

[SuicideGripMe]

Looks good to me. I'd maybe do a little rear delt work on my pull day but that's it.

If you find yourself getting too tore up squatting and pull heavy each week, you can rotate deads and rack pulls. Looks good though.

[Frankiestein]

Day 1 - Chest/ Back/ Traps/ Abs

Day 2 - Shoulders/ Biceps/ Triceps/ Forearms/ Abs

Day 3 - Upper Legs/ Lower Legs/ Abs

easy

[LukaszKrakow]

Day 1 - Chest/ Back/ Traps/ Abs

Day 2 - Shoulders/ Biceps/ Triceps/ Forearms/ Abs

Day 3 - Upper Legs/ Lower Legs/ Abs

easy

hmm and what about the split I wrote?


SuicideGripMe -> you mean sth like bentover reverse flies? I forgot to include shrugs also. so it will be:

Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Shrugs 3x10
Barbell curls 3x8-10
Concentration curls 3x8-10
Abs


and If i want to add reverse flies where should I put them? after shrugs?

and 3x10-12 for bb shrugs is fine?

thanks

[SuicideGripMe]

hmm and what about the split I wrote?


SuicideGripMe -> you mean sth like bentover reverse flies? I forgot to include shrugs also. so it will be:

Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Shrugs 3x10-12
Barbell curls 3x8-10
Concentration curls 3x8-10
Abs


and If i want to add reverse flies where should I put them? after shrugs?

and 3x10-12 for bb shrugs is fine?

thanks

I don't think shrugs are neccessary unless your traps are really lagging (you got 5 sets of heavy deads). I would add reverse flyes or facepulls somewhere at the end. 2 sets of 10-15 reps is all you need.

[LukaszKrakow]

I don't think shrugs are neccessary unless your traps are really lagging (you got 5 sets of heavy deads). I would add reverse flyes or facepulls somewhere at the end. 2 sets of 10-15 reps is all you need.

You,re right. Deadlifts make my traps sore. Moreover - my traps get pretty intense workout during strict Military pressing.

so:

Monday - Pull

Sumo deadlift 5x5 (straight sets)
Wide pullups (weighted) 3x6-8
BB Rows 4x6-8
Reverse flyes 2x10-12 (biceps can rest a bit during that time)
Barbell curls 3x8-10
Concentration curls 3x8-10
Abs

[Frankiestein]

I would add 2 sets inc bicep curls after your BB curls and drop your concentration curls to 2 sets. I don't like pairing pull or push groups like you did. I feel like I overwork the smaller (usually secondary) muscle group and I don't ever hit the high poundage like I normally do if they were fresh. That's just me... whatever works for you... right.

[LukaszKrakow]

ok but do you think it is better to do 5x5 with same weight when bulking? extending rest time between sets as sets progress and more rest is needed (between 1st and 2nd set 2 minutes and between 4th set and 5th set up to 3 minutes)

and also as for warmup:

6-8 reps of 50% workset weight
2-3 reps of 75%

and then

5x5 worksets

is ok?

or better to ramp?

[jbball92]

semi-advanced? what are your lifts?

[LukaszKrakow]

semi-advanced? what are your lifts?

bench 220 x6
squat 270x8
deadlift 300x5

[jbball92]

bench 220 x6
squat 270x8
deadlift 300x5

mehhh, thats closer toward intermediate.....

just go with Bill Starr's Intermediate 5x5

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

[Roniboney]

18 sets per workout.Dude lower the volume a bit to at least 15. 12 to 15 is the sweet spot imo.But its all down to you.