Time Saving Program

[Test_Subject]

So long story short, good promotion, longer hours, less gym time. I've tried to make a program that will hit everything sufficiently well over the course of the week but not keep me in the gym long and can be ran 3X a week, Mon, Wed, Fri.

If anyone sees anything that I've missed or has some criticisms or suggestions I'd appreciate the feedback.

Pull A

Deadlifts 3-5 x 3
Leg Curls 12-15 x 4
Seated Cable Row 8-12 x 4
Barbell Curl 8-12 x 3
Reverse Grip Barbell Curl AMRAP x 2
Lateral Side Raises AMRAP x 2

Push A

Front Squat 4-6 x 4
Incline Smith Press 6-10 x 4
Close Grip Bench 6-10 x 4
Skullcrushers 12-15 x 3
Leg Extension AMRAP x 2
Seated Calf Raise AMRAP x 2

Pull B

Barbell Row 6-10 x 4
Romanian Deadlift 6-10 x 4
Seated Cable Row 8-12 x 4
Preacher Curl 8-12 x 3
Incline Hammer Curl AMRAP x 2
Lateral Side Raises AMRAP x 2

Push B

Bench Press 6-10 x 4
OHP 6-10 x 4
Squat 4-6 x 4
Cable Tricep Pushdowns 12-15 x 3
Leg Press Calf Raise AMRAP x 2
Leg Extension AMRAP x 2

 

[johntt44]

I did 5/3/1 for a couple of years. In n out quick and you can even do 3 days a week. I made steady gains off it natty.

 

[Perrin Aybara]

I'd just do full body. Alternating like that is gonna make push and pull once weekly frequency every other week. Not gonna be ideal with that level of volume. Or even do upper, lower, full body to keep your frequency at 2x every week.

 

[Test_Subject]

I'd just do full body. Alternating like that is gonna make push and pull once weekly frequency every other week. Not gonna be ideal with that level of volume. Or even do upper, lower, full body to keep your frequency at 2x every week.

Do you really think that the extra day will make a noticeable difference? 2 x per 8 days as opposed to 2 x per 7?

You may be right. My idea was to get more of a complete and comprehensive split by doing a two way fll body. True full body tends to take a long time unless you're skipping calves etc.

I do have a good FB routine that I've used in the past, but it takes 1:45-2h because of all of the heavy compounds.

 

[AlwaysHungry]

Do a simple PPL routine MWF maximun intensity.
DC style but PPL split

 

[Perrin Aybara]

Do you really think that the extra day will make a noticeable difference? 2 x per 8 days as opposed to 2 x per 7?

You may be right. My idea was to get more of a complete and comprehensive split by doing a two way fll body. True full body tends to take a long time unless you're skipping calves etc.

I do have a good FB routine that I've used in the past, but it takes 1:45-2h because of all of the heavy compounds.

Maybe not, I'm a fan of frequency though. Or what this guy above me says sounds decent. To me you need two out of the three of volume, frequency, and intensity in whichever combination you prefer.

Or keep push and pull A and then combine and condense push and pull B.

 

[Test_Subject]

Maybe not, I'm a fan of frequency though. Or what this guy above me says sounds decent. To me you need two out of the three of volume, frequency, and intensity in whichever combination you prefer.

Or keep push and pull A and then combine and condense push and pull B.

I do kind of like the idea of a full body day then having the weekend to recover.

 

[Avies48]

Do a simple PPL routine MWF maximun intensity.
DC style but PPL split

U got an example of something like this?

 

[FourOneDeuxFitt]

What about some form of a pull up or chin up I don't see and vertical pulling motions for back in the program. Everything else looks good IMO

 

[Test_Subject]

What about some form of a pull up or chin up I don't see and vertical pulling motions for back in the program. Everything else looks good IMO

Funny that you say that: I replaced seated rows with chins on both of my pull days.

 

[SaneDog]

Good stuff man! Keep it up, stay motivated.