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  1. #1
    Registered User apotefe123's Avatar
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    Post Can you suggest me 3day full body routine?

    hello guys,

    I'm working out over 2 years. sometimes i tried functioanl traning, bodyweight etc. I dont want to get bored. Do you have good 3day full body routine. Can you suggest me 3day full body routine?

    Thanks for answers. Love ya!
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  2. #2
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    fierce 5 in the stickies
    greyskull lp
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  3. #3
    We know lol Farley1324's Avatar
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    Originally Posted by apotefe123 View Post
    hello guys,

    I'm working out over 2 years. sometimes i tried functioanl traning, bodyweight etc. I dont want to get bored. Do you have good 3day full body routine. Can you suggest me 3day full body routine?

    Thanks for answers. Love ya!
    Fierce 5, 5/3/1 For Beginners, Starting Strength, All Pros, Greyskulls LP
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    nathan @ controlledlabs.com
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  4. #4
    Registered User apotefe123's Avatar
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    Originally Posted by dazitmayn View Post
    fierce 5 in the stickies
    greyskull lp
    How can I add more works for greyskull lp?
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  5. #5
    We know lol Farley1324's Avatar
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    Originally Posted by apotefe123 View Post
    How can I add more works for greyskull lp?

    Keep doing it
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    nathan @ controlledlabs.com
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  6. #6
    Registered User apotefe123's Avatar
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    Originally Posted by Farley1324 View Post
    Keep doing it
    Thank you for all your answers. Can you suggest me a varient of greyskull lp ?
    Greyskull lp looks cool but along shot time.
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    Registered User Oleg1975K's Avatar
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    Why doesn't anyone offer Brian Haycock's HST on this forum?
    3 3-week microcycles of 12, 8 and 5 repetitions in the main exercises, 3 sets in each exercise, 2 alternating days with different exercises. This is a good option for guys with a training experience of 1-2 years.
    Something like that-
    Day 1
    (4 workouts per microcycle)
    Squat 3x12 / 3x8 / 3x5
    Bench press 3x12 / 3x8 / 3x5
    Rowing sitting 3x12 / 3x8 / 3x5
    Sitting dumbbell press 3x12 / 3x8 / 3x5
    Leg curls 3x15 / 3x12 / 3x10
    Back Fays (cable) 2x15 / 3x10 / 3x10
    Biceps bar 2x15 / 3x10 / 3x10
    Calves standing 3x20 / 3x15 / 3x12
    Abs
    Day 2
    (4 workouts per microcycle)
    OHP 3x12 / 3x8 / 3x5
    Romanian deadlift 3x12 / 3x8 / 3x5
    Inclined bench press (dumbbell) 3x12 / 3x8 / 3x5
    Lat pulldowns 3x12 / 3x8 / 3x5
    Leg Press 3x12 / 3x8 / 3x5
    Back fays of a dumbbell 2х15 / 3х12 / 3х10
    Dumbbell Biceps 2x15 / 3x10 / 3x10
    Calves sitting 3x20 / 3x15 / 3x12
    Abs
    In total, the whole program of 24 workouts, that is, for 8 weeks, is obtained.
    In each microcycle, I would start with weights somewhere around 80% of the best in a given rep / set scheme.
    Last edited by Oleg1975K; 11-23-2019 at 12:05 PM.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  8. #8
    Registered User apotefe123's Avatar
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    Originally Posted by Oleg1975K View Post
    Why doesn't anyone offer Brian Haycock's HST on this forum?
    3 3-week microcycles of 12, 8 and 5 repetitions in the main exercises, 3 sets in each exercise, 2 alternating days with different exercises. This is a good option for guys with a training experience of 1-2 years.
    Something like that-
    Day 1
    (4 workouts per microcycle)
    Squat 3x12 / 3x8 / 3x5
    Bench press 3x12 / 3x8 / 3x5
    Rowing sitting 3x12 / 3x8 / 3x5
    Sitting dumbbell press 3x12 / 3x8 / 3x5
    Leg curls 3x15 / 3x12 / 3x10
    Back Fays (cable) 2x15 / 3x10 / 3x10
    Biceps bar 2x15 / 3x10 / 3x10
    Calves standing 3x20 / 3x15 / 3x12
    Abs
    Day 2
    (4 workouts per microcycle)
    OHP 3x12 / 3x8 / 3x5
    Romanian deadlift 3x12 / 3x8 / 3x5
    Inclined bench press (dumbbell) 3x12 / 3x8 / 3x5
    Lat pulldowns 3x12 / 3x8 / 3x5
    Leg Press 3x12 / 3x8 / 3x5
    Back fays of a dumbbell 2х15 / 3х12 / 3х10
    Dumbbell Biceps 2x15 / 3x10 / 3x10
    Calves sitting 3x20 / 3x15 / 3x12
    Abs
    In total, the whole program of 24 workouts, that is, for 8 weeks, is obtained.
    In each microcycle, I would start with weights somewhere around 80% of the best in a given rep / set scheme.
    Thank you for your answer.

    How was your progress while this routine?
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  9. #9
    Registered User Oleg1975K's Avatar
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    Originally Posted by apotefe123 View Post
    Thank you for your answer.

    How was your progress while this routine?
    When I was a beginner, I used slightly different programs.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  10. #10
    Registered User apotefe123's Avatar
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    Originally Posted by dazitmayn View Post
    fierce 5 in the stickies
    greyskull lp
    Originally Posted by Farley1324 View Post
    Keep doing it
    DAY 1
    bench press 5/5/5+
    curls 10/10
    squat 5/5/5+
    barbell row 10/10/10
    facepull 10/10/10
    abs

    DAY 2
    overhead press 5/5/5+
    chinups 10/10
    deadlift 5+
    triceps 10/10
    dips
    abs

    what do you think about this varient of gslp?
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    Last edited by apotefe123; 11-23-2019 at 02:12 PM.
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