Looking for advice on 3-day a week Full body program.

[oliverbak]

I'm returning to gym after a 2 year break. Heading into a 3 times a week Full body program. I got a good amount of experience, and even though I have been out of the gym I can still pull some okay weight. So im looking for advice as an intermediate.

I need advice on how to structure diet (bulking) on a 3 times a week program. I used to do P/P/L for years 6 times a week, and during that time I ate a consistent amount of cals on a day - to - day basis. How do you structure diet on a 3 times a week program? Do I eat more on training days, and if so, how much should I eat on off day, considering I am bulking. On week days I do 25 km of biking too, so I need to get some extra cals in there as well.

Training schedule:

Mon-Friday, 25 km of biking.

Mon: Fullbody A.

Wed: Fullbody B.

Fri: Fullbody C.

Second question, I got zero to none experience in full body workouts, how does my workout look?

Full Body A:
Bench press : 5x5
Leg press : 3x12
Lunges : 2x10
Pull downs : 5x10
Face pulls: 3x10
Side raises: 3x12
Hammer curls: 3x12
Tricep extension: 3x12
Calf raises: 3x12

Full Body B:
Squats : 4x5
Incline db press : 5x10
Cable rows: 5x8
Face pulls: 3x10
Side raises: 3x12
Bicep curls : 3x12
OH tricep extension : 3x12
Calf raises : 3x12

Full Body C:
Leg press : 3x12
Lunges : 2x10
Bench press: 5x10
Pulldowns: 5x10
Face pulls: 3x10
Side raises: 3x12
Bicep curls : 3x12
Tricep extension : 3x12
Calf raises : 3x12

[friesbruh]

OP plan bad

do all compound movements. keep chest / back / leg days separate.

ex,

incline bench
flat bench
dips

deadlifts
bb rows
mil press

squat
leg press
rdl's

sprinkle in ab work here & there if you wish.

[oliverbak]

I do strongly disagree with that. Full body is far superior to 3-split when only training three times a week imo.

[friesbruh]

I do strongly disagree with that. Full body is far superior to 3-split when only training three times a week imo.

I do strongly agree that you not ask for advice then


Negged

[Squid24]

I do strongly disagree with that. Full body is far superior to 3-split when only training three times a week imo.

You are correct. His set up is NOT for novice lifters...well...I wouldn't do it either...it's stupid.

Pick one of the full body programs in the sticky section.

I do strongly agree that you not ask for advice then


Negged

Negged

[cornman99]

I do strongly agree that you not ask for advice then


Negged

also negged, stupid advice to a novice looking for a full body

[friesbruh]

I used to do P/P/L for years 6 times a week, and during that time I ate a consistent amount of cals on a day - to - day basis. How do you structure diet on a 3 times a week program? Do I eat more on training days, and if so, how much should I eat on off day, considering I am bulking. On week days I do 25 km of biking too, so I need to get some extra cals in there as well.

also negged, stupid advice to a novice looking for a full body

- novice
- trains 6x a week

pick one

[Gaston40]

- novice
- trains 6x a week

pick one

has not been in the gym for 2 year. Run a novice program, gains will come back quickly.

[ImpiousOne]

I ran Texas Method for quite a while (also 3x/week full body). I would eat the same food every day, but on non-lift days I would skip the protein shake. I however did not bike 25 km per day as well. Best advice is to track your weight and macros, and make adjustments until target weight gain is acheived.

As for your program - just off a glance you appear to have too many exercises per session and too many reps/sets per most exercises for a detrained trainee. Don't reinvent the wheel. Find a good novice 3x/week program to run until you hit intermediate status again.

[cornman99]

- novice
- trains 6x a week

pick one

OP is looking for a 3x full body, hasn't trained in 2 years, only stated he used to run ppl 6x a week when he USED to train....

[oliverbak]

Thanks for your advice guys. So to sum up, I will eat the same amount of food everyday, approximately 3k cals for bulking when only training 3x a week. (On 6x a week I bulked at 3400 cals, gaining 0.8-1kg a month) , so 3k seems fair for a start. On biking days I will add an extra 600-700 cals to compensate for that.

As for my training program, I will find a Full Body with less exercises. Is it isolation of compound or compounds I have to cut? Back in the days I experienced that 15-20 sets pr. big muscle (chest, legs, back) pr week yielded the absolutely best results. So I tailored my program to hit around the 15 sets pr week mark. Is this the wrong approach doing Full body?

I feel like novice programs might seem a little, like too easy for me. I can still do 80kg+ bench for reps and 100kg+ squats for reps etc., so I would't consider my self especially novice. Is intermediate programs the way to go, or would novice programs yield the best results for me?

[Gaston40]

Thanks for your advice guys. So to sum up, I will eat the same amount of food everyday, approximately 3k cals for bulking when only training 3x a week. (On 6x a week I bulked at 3400 cals, gaining 0.8-1kg a month) , so 3k seems fair for a start. On biking days I will add an extra 600-700 cals to compensate for that.

As for my training program, I will find a Full Body with less exercises. Is it isolation of compound or compounds I have to cut? Back in the days I experienced that 15-20 sets pr. big muscle (chest, legs, back) pr week yielded the absolutely best results. So I tailored my program to hit around the 15 sets pr week mark. Is this the wrong approach doing Full body?

I feel like novice programs might seem a little, like too easy for me. I can still do 80kg+ bench for reps and 100kg+ squats for reps etc., so I would't consider my self especially novice. Is intermediate programs the way to go, or would novice programs yield the best results for me?

There is no harm doing a novice program for a few months to get your strength back up quickly....especially after 2 years. Your numbers that you can still do...80kg and 100kg are still novice numbers, especially if they are your maxes

[FaIIen]

Good one!!!

How and why?