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  1. #1
    Registered User apotefe's Avatar
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    Arrow Which 3-day program would you recommend?

    hi,

    I can go to gym for 3 days. Which 3 day program would you recommend for me ?

    I can 5reps bench 77kg- deadlift 100 - squat 80 - ohp 50
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  2. #2
    Registered User Ghawk21's Avatar
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    Bench: 365
    Squat: 495
    Deadlift: 535
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  3. #3
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    That one ^^^.
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    Registered User apotefe's Avatar
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    [QUOTE=Ghawk21;1609959871]
    Is there any app for this workout, so i can follow it easily?

    thank you for your answer
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  5. #5
    Registered User Anthony21's Avatar
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    [QUOTE=apotefe;1609965771]
    Originally Posted by Ghawk21 View Post
    Is there any app for this workout, so i can follow it easily?

    thank you for your answer
    No, but there are plenty of apps available to track your training.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #6
    AndyLausmax AndyLausmax's Avatar
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    If I were on a three-day programme, I'd follow Steve Reeves' workout regimen. He was known for that during the Golden Era of Bodybuilding.
    Last edited by AndyLausmax; 07-08-2020 at 05:52 PM.
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    Registered User apotefe's Avatar
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    Originally Posted by AndyLausmax View Post
    If I were on a three-day programme, I'd follow Steve Reeves' workout regimen. He was known for that during the Golden Era of Bodybuilding.
    i check this routine. but it looks like more intense than other full body routines.
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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by apotefe View Post
    i check this routine. but it looks like more intense than other full body routines.
    Go with Fierce 5 suggested above. Just track it in a notebook. That Reeves thing is not for beginners. Train legs last? wtf
    Currently cutting: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1616872851&viewfull=1#post1616872851
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  9. #9
    AndyLausmax AndyLausmax's Avatar
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    Originally Posted by apotefe View Post
    i check this routine. but it looks like more intense than other full body routines.
    That's one of the reasons why Steve Reeves' physique stood out. If his workout routine is too much for you, I suggest doing a three-day, full-body/compound programme which includes the best compound movements such as bench presses, deadlifts, squats, dips, etc. Good luck!
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  10. #10
    Registered User apotefe's Avatar
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    Originally Posted by ECGordyn View Post
    Go with Fierce 5 suggested above. Just track it in a notebook. That Reeves thing is not for beginners. Train legs last? wtf
    I'm gonna try it with jefit app. It's look like a good routine. I want aesthetic physic, dont want biggest arms etc. Now I'm 78 kg, 180. I have % 16-18 bodyfat ( my guess ). I start to write my callories on fatsecret app . I'M trying to take 2700 call when i lift; 1900 cal when resting. Is it good way to reach my target ? ( aesthetic physic, warrior physcics )
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  11. #11
    Registered User RapidFail's Avatar
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    Originally Posted by apotefe View Post
    I'm gonna try it with jefit app. It's look like a good routine. I want aesthetic physic, dont want biggest arms etc. Now I'm 78 kg, 180. I have % 16-18 bodyfat ( my guess ). I start to write my callories on fatsecret app . I'M trying to take 2700 call when i lift; 1900 cal when resting. Is it good way to reach my target ? ( aesthetic physic, warrior physcics )
    An 800 calorie swing between workout and rest days is huge and not necessary. Maybe 200-300, but you'd be fine keeping calories the same too. If your 16-18% figure is accurate, it may be worth slowly cutting down to about 12% before going on a long, lean bulk to pack on size.
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