Workout for Saturday, Sunday & Wednesday

[SaulGuzman]

Hi buddies.

I was running Fierce 5 but I'm going to be working more hours at my job so I was thinking of training two days on the weekend.

Any program to follow to train 3 days a week and 2 of them consecutively?

Thanks in advance!

[paulinkansas]

Sa Su Wed: FB push, FB pull, FB.
Sa Su Wed: Upper, Lower, FB.

[air2fakie]

Sa Su Wed: FB push, FB pull, FB.
Sa Su Wed: Upper, Lower, FB.

Sa Su Wed: Torso, Limbs, Neck.

[paulinkansas]

You can also do Kegel's while you are at work.

[jtaylor2010]

Sat - chest, shoulders, tris

Sun - back and biceps

Wed - legs and abs



I ran that for most of last year and did pretty good.

[SaulGuzman]

Sa Su Wed: Upper, Lower, FB.

Among all the options this is the one that makes the most sense to me. Thank you all for responding!

Any proper program for Upper, Lower, FB?

[BB-Guy]

Here is mine: except it’s Thursday.

Thursday - FULL BODY

Squat 3 x 5-8
Bench 3 x 6-10.
Row 3 x 8-12
Seated Leg Curl 3 x 10-15
Tricep Isolation 2 x 10-15
Standing Calf Raise 2 x 10-15

Saturday - UPPER

Weighted Chin Up 3 x 6-10
OHP 3 x 6-10
DB Incline Bench 3 x 8-12
Lateral Raise 3 x 10-15
Bicep Isolation 2 x 10-15
Optional Face Pulls 2 sets

Sunday - LOWER

Deadlift 3 x 4-6
Front Squat 3 x 5-8
Lying Leg Curl 3 x 10-15
Seated Calf Raise 3 x 12-20
Optional ab work 3 sets.

[SaulGuzman]

Here is mine: except it’s Thursday.

Thursday - FULL BODY

Squat 3 x 5-8
Bench 3 x 6-10.
Row 3 x 8-12
Seated Leg Curl 3 x 10-15
Tricep Isolation 2 x 10-15
Standing Calf Raise 2 x 10-15

Saturday - UPPER

Weighted Chin Up 3 x 6-10
OHP 3 x 6-10
DB Incline Bench 3 x 8-12
Lateral Raise 3 x 10-15
Bicep Isolation 2 x 10-15
Optional Face Pulls 2 sets

Sunday - LOWER

Deadlift 3 x 4-6
Front Squat 3 x 5-8
Lying Leg Curl 3 x 10-15
Seated Calf Raise 3 x 12-20
Optional ab work 3 sets.

Thanks dude!

[BB-Guy]

Thanks dude!

No problem. I started this 2 weeks ago. It was recommended by someone here.