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Program Advice

HankScorpio1985 · 2014-07-02 21:21:11

Hey all, Just getting back into the gym after working on mobility and playing sports for the last few months and I am looking for some advice on the following program. I'm looking for an overall body workout in a 3 day split concentrating on the main compound lifts. Trying to keep it under an hour with 10/15mins for a warm…

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02-07-2014 10:21pm

#1

HankScorpio1985

Registered Users Posts: 265 ✭✭

Join Date: January 2009

Posts: 213

Hey all,

Just getting back into the gym after working on mobility and playing sports for the last few months and I am looking for some advice on the following program. I'm looking for an overall body workout in a 3 day split concentrating on the main compound lifts. Trying to keep it under an hour with 10/15mins for a warm up. I was just wondering if I've included everything and if everything is in a decent order.

Day 1
Squat (4x5)
BB row (3x8)
DB bench (3x12)
Single leg work supplementary (4x12) (e.g. Bulgarian split squats, SLDL)
Core and conditioning

Day 2
Trapbar DL (4x5)
Pull ups (3x8)
Hip thrusts (3x12)
Shoulders and Lat supplementary (4x12) (Lat raises, shrugs etc)
Core and conditioning

Day 3
Bench (4x5)
Front squats (3x8)
RDL (3x12)
Bis & tris supplementary (4x12)
Core and conditioning

The core and conditioning will vary depending on what's available in the gym and how I'm feeling. Also I will try to do a 4th day of pistol squats, pull ups and dips on the gymnastic rings in the gym and press ups.

How does that look? Any info/criticism gladly taken on board.

Cheers,

h

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