3 day/wk routine enough?

[RoidyToidy]

Hey guys, pretty new member here. I wanted to get some advice about my routine and my goals. I am 36 years old now. Been training since I was high school. Then on and off during college. I picked it up again in my late 20's high intensity with a powerbuidling routine. I started dirty bulking and got pretty fat. I am 5'10 and naturally lanky but I got to 210 but was lifting the most and heaviest I ever had. Life got in the way again and set me back with no gym access or consistent routine. For the last year since I turned 35 I decided I'm not going to be skinny fat anymore. I've been honing a routine while working a 3-4 day 12 hour overnights. The work schedule is tough but I'm determined now. This is my routine now each week fit into 3 days. Concerned I'm not doing enough for my maximum potential. I am old now and considering adding a beginner cycle for 3-4 months. I'm kind of bad including all the information necessary sometimes in these posts, if any info is missed lmk. Ultimately looking to see if this routine is missing anything, too much, too little, doesn't make any sense at all and if I should be trying to make this a 3 day split instead of 1x a week routine.

 

[Demondosage]

I’d kick the reps up higher myself. Those sets of 3 and 5 reps are worthless if the goal is a nice, lean physique

 

[FFHall]

What's your weight now? Any idea on your body fat %? What are your daily macros? What's your goal? What's your blood work look like? Could you fit in one or two cardio sessions too? Lots to consider before running a cycle yet IMO.

Also, that's a 4 day split... More info bud.

 

[Jin23]

View attachment 276444 Hey guys, pretty new member here. I wanted to get some advice about my routine and my goals. I am 36 years old now. Been training since I was high school. Then on and off during college. I picked it up again in my late 20's high intensity with a powerbuidling routine. I started dirty bulking and got pretty fat. I am 5'10 and naturally lanky but I got to 210 but was lifting the most and heaviest I ever had. Life got in the way again and set me back with no gym access or consistent routine. For the last year since I turned 35 I decided I'm not going to be skinny fat anymore. I've been honing a routine while working a 3-4 day 12 hour overnights. The work schedule is tough but I'm determined now. This is my routine now each week fit into 3 days. Concerned I'm not doing enough for my maximum potential. I am old now and considering adding a beginner cycle for 3-4 months. I'm kind of bad including all the information necessary sometimes in these posts, if any info is missed lmk. Ultimately looking to see if this routine is missing anything, too much, too little, doesn't make any sense at all and if I should be trying to make this a 3 day split instead of 1x a week routine.

For a 3 day weekly workout program you'd want to do 3x full body with one day focus on pull, the other on push and the third on legs. Also remember, you can not prioritize every mesocycle on all muscle groups. You can emphasize only a few muscle groups to grow on an individual meso, others will be on maintenance. I suggest you read and listen to Mike Israetel about programing. He even has an app now which will do all the work for you.

 

[HopHop79]

35 and old????? Wait 10 years and get back to us old guys lol. 3 day split is good. I’ve been doing PPL 3 days for years with great results for not competing. 1. Chest, shoulders, tris. 2. Back, bis, calfs (or calf’s on leg day). 2. Quads, glutes, hams. Just make sure you are working to failure with good clean form. Slow, controlled eccentric movements on all lifts, good diet, and rest is all you need. If you need cardio then just go for a walk or a bike ride when you have time at home.

Don’t get caught up in doing more. If you do the right amount of stimulus with enough food and rest you WILL grow.

 

[laclark89]

35 and old????? Wait 10 years and get back to us old guys lol. 3 day split is good. I’ve been doing PPL 3 days for years with great results for not competing. 1. Chest, shoulders, tris. 2. Back, bis, calfs (or calf’s on leg day). 2. Quads, glutes, hams. Just make sure you are working to failure with good clean form. Slow, controlled eccentric movements on all lifts, good diet, and rest is all you need. If you need cardio then just go for a walk or a bike ride when you have time at home.

Don’t get caught up in doing more. If you do the right amount of stimulus with enough food and rest you WILL grow.

With a labor intensive job, 3x a week ppl and 1 quick 20-30min arm session a week, basically just a pump session was my sweet spot for recovery.

Plus nightly walks 1-3 miles after dinner.

Jon meddows also said ppl plus 1 arm session is great.

 

[HopHop79]

With a labor intensive job, 3x a week ppl and 1 quick 20-30min arm session a week, basically just a pump session was my sweet spot for recovery.

Plus nightly walks 1-3 miles after dinner.

Jon meddows also said ppl plus 1 arm session is great.

I work an outside comm tech job that’s physical so I totally understand that part of the equation. It’s easier to get quality workouts in before work if you have a physical job. Makes work harder, but makes workouts MUCH better. If you need to focus on specific body parts then try throwing in a set during another day. Example: want to focus more on chest? Do some machine flies to failure at the end of a back day. Just 3 working sets that get a good pump. Those small extra sets will add up over time, and you aren’t adding another day in the split.

 

[JackHoffman]

What are your goals? If its just aestetics in the short term probably just make those three days push, pull, legs and start each day out with heavy compound lifts. If its more of a strength, long term goal and you want to increase your squat and deadlift faster do squats and deadlifts every workout alternating each workout and do a full body routine. I personally like to focus more on the push day stuff and I feel that squats and deadlifts along with some rows and latpull/chinups are sufficient for legs and back. Maybe throw in some leg press if you want with some calf work at the end of each set on leg press. But then use the rest of your time hitting chest at different angles and shoulders and flies and lateral raises. Maybe do triceps one day and curls the other. Something like this:

Squat
Bench
Incline
Flies
Rows
Tricep pushdown/skullcrusher

Deadlift
OHP
Dumbbell shoulder press
Lateral raise
Latpulldown/Chins
Curls

You can mix up what you want to use wether it be a barbell, dumbbell or machine but try to make progress with the main lifts in kind of a 5x5 manner or even working up to 3 sets of 10 before adding weight.

If its not enough back or legs for you then just do push pull legs but honestly squats and deadlifts cover a lot of ground. But the same can’t be said for just doing bench press or something. It helps more to do variety in the push day exercises. And this is more personally what is geared to my own goals right now as well so it may not be right for everyone.