Best 3 day training programme?

[MrMonster]

New years resolution to hit the gym hard this year and bulk up to a minimum of 160 in the next 6 months or so, if it's possible.

Just wondering what sort of programme you guys would advise for overall size?

I would like to train all body parts, and be able to vary my training every few weeks to stop me being bored of it..

I'll have 3 days a week to train, and i'll be looking at consuming around 3000 kcals, probably dirty because I struggle to eat alot of healthy foods. I'll try this until March, if it ends horribly i'll change over to a clean diet but for now it's what i'll be doing.


So any suggestions on a programme for 3 days a week to add overall mass to my body? I will include legs, however I would like it fairly light as I do 40 miles a week cycling as well as about 15 hours more physical activity a week on top of the cycling.

[macdondmd]

Bill Starr 5x5:
ww.wackyhq.com/madcow5x5/geocities/5x5_Program/Linear_5x5.htm

Three times a week, heavy on squats though.

[MrMonster]

Bill Starr 5x5:
ww.wackyhq.com/madcow5x5/geocities/5x5_Program/Linear_5x5.htm

Three times a week, heavy on squats though.

Cheers fellah i'll look into it. Anything else that you'd reccommend that could be a little less stress on already stressed out legs?

[JSean]

I dont see why you would want to dirty bulk, its mostly gonna be fat and not turn out good, stick to either clean bulk or a normal diet. You should do rippetoes, im getting really good gains in strength and size.

[MrMonster]

I dont see why you would want to dirty bulk, its mostly gonna be fat and not turn out good, stick to either clean bulk or a normal diet. You should do rippetoes, im getting really good gains in strength and size.

My situation is that when I do a clean bulk, I end up only eating like 500 kcals from 8AM until 4PM.. And then that puts me off gym because my gym session will be pointless without the diet and I usually end up eating takeaway or whatever to try and bump my calories up late at night.. So I figured i'd just get my apetite up on this routine doing a dirty bulk eating everything I can whenever I can, probably will include chicken + chips around midday due to it being my lunch in college.. But once I have done this for around 10 weeks, I am a hard gainer so hopefully I don't put on too much fat and I can start to narrow the diet down to healthier foods and hope that this dirty bulk will get me hungrier when I switch over. That's my theory. If I fail, I learn. It's worth a shot. Thank you for your input however.

And Rippetoes, I looked into it but it seems stupidly short for a workout, I done it for about a week and my gym session lasted no more than 25 minutes and I didn't feel at all hard done by.