3 days workout program

[Slash755]

Hi,

I'm working out since few years now, and I use to go 5 times a week to the gym but now I don't have enough time unfortunately, so I planned a push pull leg program to run 3 times a week, and stay 1h30at the gym.

If I have time I might add a specialization workout for specific part, for example neck or arms that I can do at home

here is the program:
Monday: Push

Push Press
5 sets x 4 reps @87%

Bench Press:
4 sets x 5 reps @85%

Shoulder Press:
4 sets x 6-10 reps @82%

DIPS weighted
3 sets x 8 reps

Upright Row
3 sets x 10-15 reps

Triceps Pressdown or skull Crusher:
3 sets x 12-20 reps @75%

Alternative : Incline Press or DB Bench Press


Wednesday: Pull

Deadlift
5 sets x 4 reps @87%

Chin Ups weighted
4 sets x 6-10 reps

Bent Over Row
4 sets x 6 reps @82%

Kroc Row
3 sets x 15+ reps (go heavy)

Face Pulls
3 sets x 8 reps @80%

Bicep Curl with Cable Machine:
3 sets x 12 reps @75%

Shrugs
3 sets x 10 reps

Alternative:
Chin-ups—> Pull-ups or Lat Pull-Down


Friday: Legs
Front Squat:
4 sets x 6reps @82%

Barbell Hip Thrust:
4 sets x 6 reps @82%

Leg Press
3 sets x 8 reps @80%

Calf Press
4 sets x 20 reps @80%

Leg extensions
3 sets x 10 reps @80%

Hamstring Curls seated
3 sets x 10 reps @75%


What do you think about the program ?

Thanks

[TolerantLactose]

1 upper body push
1 lower body push
1 deadlift/squat

3 days a week. Squat twice, deadlift once.

Why do you have percentages on your isolations?

[Slash755]

1 upper body push
1 lower body push
1 deadlift/squat

3 days a week. Squat twice, deadlift once.

Why do you have percentages on your isolations?

Hi, can you please be more specific ?

the percentages are the 1 rep max

[TolerantLactose]

Hi, can you please be more specific ?

Can't really without knowing where you are or what you want. In my case, I go through a phase where it's 4x8,4x7,4x6,5x5 then into a phase where I do triples followed by back off sets. Then I start over or I go to a phase where I do singles.

the percentages are the 1 rep max

That was the implicit question. Why do you have or use 1rm for isolations?

[Slash755]

I use the same amount of reps, the last one is to failure or nearly to failure

[air2fakie]

Face Pulls
3 sets x 8 reps @80%

I think it’s awesome that you’ve tested your 1 RM for face pulls. And that you base your working sets off of it.