Reply
Results 1 to 11 of 11
  1. #1
    Registered User apotefe's Avatar
    Join Date: Sep 2016
    Age: 26
    Posts: 18
    Rep Power: 0
    apotefe has no reputation, good or bad yet. (0)
    apotefe is offline

    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
    Reply With Quote

  2. #2
    Registered User Ghawk21's Avatar
    Join Date: Dec 2016
    Age: 29
    Posts: 2,549
    Rep Power: 23830
    Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000) Ghawk21 has much to be proud of. One of the best! (+20000)
    Ghawk21 is online now
    Bench: 365
    Squat: 495
    Deadlift: 535
    Reply With Quote

  3. #3
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 1,473
    Rep Power: 7680
    paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000) paulinkansas is a name known to all. (+5000)
    paulinkansas is offline
    That one ^^^.
    Reply With Quote

  4. #4
    Registered User apotefe's Avatar
    Join Date: Sep 2016
    Age: 26
    Posts: 18
    Rep Power: 0
    apotefe has no reputation, good or bad yet. (0)
    apotefe is offline
    [QUOTE=Ghawk21;1609959871]
    Is there any app for this workout, so i can follow it easily?

    thank you for your answer
    Reply With Quote

  5. #5
    Registered User Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
    Posts: 36,448
    Rep Power: 142847
    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    [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
    Reply With Quote

  6. #6
    AndyLausmax AndyLausmax's Avatar
    Join Date: Jul 2020
    Posts: 119
    Rep Power: 838
    AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500)
    AndyLausmax is offline
    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.
    Reply With Quote

  7. #7
    Registered User apotefe's Avatar
    Join Date: Sep 2016
    Age: 26
    Posts: 18
    Rep Power: 0
    apotefe has no reputation, good or bad yet. (0)
    apotefe is offline
    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.
    Reply With Quote

  8. #8
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,580
    Rep Power: 11186
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is online now
    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 running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
    Reply With Quote

  9. #9
    AndyLausmax AndyLausmax's Avatar
    Join Date: Jul 2020
    Posts: 119
    Rep Power: 838
    AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500) AndyLausmax is a jewel in the rough. (+500)
    AndyLausmax is offline
    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!
    Reply With Quote

  10. #10
    Registered User apotefe's Avatar
    Join Date: Sep 2016
    Age: 26
    Posts: 18
    Rep Power: 0
    apotefe has no reputation, good or bad yet. (0)
    apotefe is offline
    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 )
    Reply With Quote

  11. #11
    Registered User RapidFail's Avatar
    Join Date: Oct 2018
    Age: 50
    Posts: 769
    Rep Power: 4719
    RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500) RapidFail is a glorious beacon of knowledge. (+2500)
    RapidFail is online now
    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.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts