I need a 3 day workout plan but…

[BB-Guy]

I am only available on Saturday, Sunday and Thursday.

What body parts should I be doing for those 3 days?

5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%.

What can I do to add muscle mass without gaining BF%.

Note: I also practice Semen Retention and that has helped my energy.

[TolerantLactose]

https://forum.bodybuilding.com/showt...hp?t=159678631

[BB-Guy]

https://forum.bodybuilding.com/showt...hp?t=159678631

That’s for 5 days. What about 3?

[air2fakie]

That’s for 5 days. What about 3?

Pretty sure you didn't read his link. I recommend drinking coffee instead of semen retention for energy purposes.

[BB-Guy]

Pretty sure you didn't read his link. I recommend drinking coffee instead of semen retention for energy purposes.

I do take a pre workout supplement. SR for overall benefits.

[TolerantLactose]

That’s for 5 days. What about 3?

https://forum.bodybuilding.com/showt...hp?t=159678631

[radrd]

I do take a pre workout supplement. SR for overall benefits.

I recommend drinking coffee instead of semen for overall benefits.

[paulinkansas]

Saturday, full body push.
Sunday, full body pull.
Thursday, full body.

[air2fakie]

I do take a pre workout supplement. SR for overall benefits.

You must be a real social butterfly.

[RapidFail]

That’s for 5 days. What about 3?

The link guy has is for Fierce 5 - a 3-day novice program. It isn't recommended to train on consecutive days, but would actually work fine IMO.

[RapidFail]

Also, I read the words 'semen retention', scrolled down, then read 'Han shot first' and took it entirely the wrong way!

[BB-Guy]

https://forum.bodybuilding.com/showt...hp?t=159678631

I am looking for 3 days. Specifically the days that I mentioned.

[BB-Guy]

I recommend drinking coffee instead of semen for overall benefits.

Coffee has fast crash. Pre workout is much slower as well as NO and Creatine.

[BB-Guy]

Saturday, full body push.
Sunday, full body pull.
Thursday, full body.

I thought legs should have a separate day?

[BB-Guy]

You must be a real social butterfly.

Compliment or sarcasm?
SR does help with being social.

[BB-Guy]

The link guy has is for Fierce 5 - a 3-day novice program. It isn't recommended to train on consecutive days, but would actually work fine IMO.

Oh ok. I will check that. Wonder if it works for my days. Generally, they are for Monday, Wednesday, Friday.

[BB-Guy]

Also, I read the words 'semen retention', scrolled down, then read 'Han shot first' and took it entirely the wrong way!

That’s from Starwars.

[RapidFail]

Oh ok. I will check that. Wonder if it works for my days. Generally, they are for Monday, Wednesday, Friday.

Yep, or Tue-Thu-Sat or Wed-Fri-Sun. You could do Fierce 5 Novice on those days, or you could run:

Thu - Lower
Sat - Upper
Sun - Full Body

Something like Lyle McDonald's GBR for the first two days, then a blend of the two with exercises slightly changed for the full body day.

[RapidFail]

Saturday, full body push.
Sunday, full body pull.
Thursday, full body.

Or this

[TolerantLactose]

I am looking for 3 days. Specifically the days that I mentioned.

Fat and stupid...

[BB-Guy]

Fat and stupid...

Meaning what?

[BB-Guy]

How many sets should I be doing per day?

[radrd]

How many sets should I be doing per day?

I'd you do Fierce 5, the program has that built in. Why don't you read about it in the link provided above?

[paulinkansas]

Thu - Lower
Sat - Upper
Sun - Full Body

That was going to be my next suggestion.

[MyEgoProblem]

Coffee retention.
Drink Seamans..

Thursday full body
Sat upper
Sun lower

Worry less about your training split and more about training hard but not blowing your load at failure

[BB-Guy]

I'd you do Fierce 5, the program has that built in. Why don't you read about it in the link provided above?

That thread post is a novel. Not in Layman’s terms. Why not keep it simple?

[BB-Guy]

That was going to be my next suggestion.

Currently, been doing legs all on Sunday and upper body on Thursday/Saturday. What do I need to change?

[BB-Guy]

Coffee retention.
Drink Seamans..

Thursday full body
Sat upper
Sun lower

Worry less about your training split and more about training hard but not blowing your load at failure

Since last December I’ve been doing all legs on Sunday. Thursday and Saturday is all upper body. What do I need to change? I don’t want to gain BF% but do want to gain muscle mass.
Why is leg day twice a week?

I take Dr. Jekyll (caffeine free) and Mr. Hyde (caffeine) pre workout.

I have been doing SR for almost a year.

[RapidFail]

Coffee retention.
Drink Seamans..

Thursday full body
Sat upper
Sun lower

Worry less about your training split and more about training hard but not blowing your load at failure

Actually I like that split best out of everything suggested so far. As you said, though, the split is probably the least important detail.

[radrd]

That thread post is a novel. Not in Layman’s terms. Why not keep it simple?

You don't need to read the whole thread or anything close, but here's one that's a little easier to digest. The first page has all the programs.

https://forum.bodybuilding.com/showt...hp?t=162916931