Reply
Results 1 to 8 of 8
  1. #1
    Registered User diploid123's Avatar
    Join Date: Nov 2021
    Age: 52
    Posts: 7
    Rep Power: 0
    diploid123 is on a distinguished road. (+10)
    diploid123 is offline

    Do you know of a full body 3 days a week routine to gain size?

    Hello. I would appreciate if you can give me a 3 day a week full body workout routine to gain size. I'm 6'3, 25, and weigh 170 lbs
    Reply With Quote

  2. #2
    Registered User crossdarne's Avatar
    Join Date: Jan 2022
    Age: 52
    Posts: 4
    Rep Power: 0
    crossdarne is on a distinguished road. (+10)
    crossdarne is offline
    Originally Posted by diploid123 View Post
    Hello. I would appreciate if you can give me a 3 day a week full body workout routine to gain size. I'm 6'3, 25, and weigh 170 lbs
    Try this out:

    Bench Press 3 sets x 5-8 reps
    Reverse Grip Lat Pulldown 3 sets x 10-15 reps
    Squat 3 sets x 5-8 reps
    Leg Curl 3 sets x 10-15 reps
    Dumbbell Shoulder Press 2 sets x 5-8 reps
    Incline Curl 2 sets x 10-15 reps
    Triceps Pressdown 2 sets x 10-15 reps

    Good luck!
    Reply With Quote

  3. #3
    Formerly grouchyjarhead GrouchyUSMC's Avatar
    Join Date: Aug 2019
    Posts: 1,160
    Rep Power: 22333
    GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000) GrouchyUSMC has much to be proud of. One of the best! (+20000)
    GrouchyUSMC is offline
    Squat three times a week, get your form locked in, and then look into a 20 rep squat routine.
    Reply With Quote

  4. #4
    Multi-Platinum User radrd's Avatar
    Join Date: Apr 2018
    Posts: 6,272
    Rep Power: 67600
    radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000) radrd has much to be proud of. One of the best! (+20000)
    radrd is online now
    Pretty sure Fierce 5 fits the bill as a novice program. If you aren't a novice, then you know how to program already. So, try Fierce 5.

    https://forum.bodybuilding.com/showt...31&pagenumber=
    Reply With Quote

  5. #5
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 53,970
    Rep Power: 1336580
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Reply With Quote

  6. #6
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 52
    Posts: 7,639
    Rep Power: 43805
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    The answer is still allpros
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  7. #7
    Registered User Pterodactyl314's Avatar
    Join Date: Apr 2015
    Posts: 9,470
    Rep Power: 79678
    Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000) Pterodactyl314 has a brilliant future. Third best rank! (+40000)
    Pterodactyl314 is online now
    5x5 starting strength/Texas method, stronglifts or something of the sort
    Reply With Quote

  8. #8
    OCB Pro smokinal's Avatar
    Join Date: Dec 2008
    Posts: 6,321
    Rep Power: 120117
    smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000) smokinal has a reputation beyond repute. Second best rank possible! (+100000)
    smokinal is offline
    Day 1 = Delts, tris, bis
    Day 2 = Legs, traps
    Day 3 = Chest, back

    Keep all your sets in the 10-12 rep range and close to failure almost every set.

    But all that doesn't mean dick if you don't eat. You have to be eating enough so you are gaining weight every week, consistantly.
    2017 OCB Men's Physique Open 4th place
    17 MP Novice 4th
    18 MP Novice 5th
    18 MP 40+ 3rd
    18 MP Open 5'10" & under 1st
    18 MP 40+ 1st & Overall..Pro Card Won
    19 Classic Phys Open 3rd
    19 CP 40+ 3rd
    19 BB open 3rd
    19 BB 40+ 1st..2nd Pro Card
    19 BB 40+1st..50+1st...3rd Pro Card
    21 BB 40+1st..50+1st..Open 5th..4th Card
    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