why? i literally cannot bench 3 times a week. it's literally impossible to train 3 times a week and do progressive overload. literally not possible unless it's your first month in the gym.
Wrong, train legs once one week then three times the next week. Don't train them at all the week after that and then the week after that do it 2 times a week. Do another week off, another week on with only one day of legs, next week 2 times, then another week off.
For every day that you do legs, you are going to put an "upper body" day in the bank. Whenever you are not training legs you can go to the gym and do an "upper day", provided it's not Tuesday or Friday, the last day of a leap year, or a full moon.
What are some good 3 day programs with a lot of arm, chest and back volume? No linear progression >just do PPL
Frick off, it's shit when not done 6 times a week
Rate my minimalist routine. 2-3 days
Or just do PPL
I do PPL without Legs
>imagine ignoring 50% of your body
Nobody gives a shit about your legs homie. That said you should do some leg work.
doing legs would mean you have better weight distribution and can cut at higher weight
why? i literally cannot bench 3 times a week. it's literally impossible to train 3 times a week and do progressive overload. literally not possible unless it's your first month in the gym.
>Bench 3 times a week.
This but only if you want overuse injuries
Wrong, train legs 3x times as much as upper body, for example 2 sets of upper body 6 sets of lower body 4/12 5/15 and so on
Why on earth would you want to do that?
Wrong, train legs once one week then three times the next week. Don't train them at all the week after that and then the week after that do it 2 times a week. Do another week off, another week on with only one day of legs, next week 2 times, then another week off.
For every day that you do legs, you are going to put an "upper body" day in the bank. Whenever you are not training legs you can go to the gym and do an "upper day", provided it's not Tuesday or Friday, the last day of a leap year, or a full moon.
SS is good for people who have never done a workout program before, but there are a lot of options for good programs.
> Five-Day Split
> Upper / Lower Split
> Push / Pull / Legs
> Sport Specific Training
None of those are programs
What are some good 3 day programs with a lot of arm, chest and back volume? No linear progression
>just do PPL
Frick off, it's shit when not done 6 times a week
Arnold split
Chest / back
Shoulders / arms
Leg / core
i switched from ppl to puhl, as i got burnt out from going 6 fricking days a week to the gym and am finally enjoying myself. no ragrets
>SS/SL
People don't actually do that, do they? It's just memes, right?
behold...t he ultimate...
2-3x per week
Overhead Press 1 x 1-3 topset, 1 x 3-6 backoff, 1 x 4-8 backoff
Weighted Chinup 1 x 1-3 topset, 1 x 3-6 backoff, 1 x 4-8 backoff
Trap Bar Deadlift 1 x 3-6
Lying Triceps Extension 3 sets
Hammer Curl 3 sets
Captains Of Crush 3 sets
Barbell Wrist Curl 3 sets
Barbell Reverse Wrist Curl 3 sets
Pinch Grip Plate 3 holds
Daily
2300-2500 kcal
Stretching
Neck Curls 1-3 sets
i will start training chest again once i get very good at overhead press
i am negletcing my pec chest for now..