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  1. Routine help needed.

    Sounds a plan. I actually did 5/3/1 years ago great routine. Time to put the work in now and get consistent and stick to the plan for the next 6-12 months.
  2. Routine help needed.

    Gone with 3 x 5-6 on the main lifts. Just going to keep the upper lower very simple and focus on the basics of adding weight and reps when possible and stop majoring in the minors with my training.
  3. Routine help needed.

    Thanks Quackerz. The aim progression wise is just to add small amounts of weight each week. Please feel free to add any ideas for sets and reps or even movements that need swapping around. The other option was a standard PPL legs over M/W/F. On the diet front I’m looking to drop some weight I’m currently 16st. Worked out my calories will start around 2300-2400cals per day aiming for 200g per day of protein the rest of my calories split between carbs and fats. Might also add some steady state cardio and HIIT sessions in. hopefully all looks good to go.
  4. Routine help needed.

    Thanks for the help that’s more what I’m considering doing. I’m debating just doing a very simple upper lower split over 3 days: Any opinions on the below ? My goal is to build muscle and increase numbers on the basics. Upper Bench: 3 x 8 BB Rows: 3 x 8 DB Shoulder Press: 3 x 10 Lat pull downs: 3 x 10 Biceps: 3 x 12 Lower Squat: 3 x 8 RDL: 3 x 8 Hip thrusts: 3 x 10 Calves: 3 x 12 Upper MP: 3 x 8 Chins: 3 x 8 DB Bench: 3 x 10 Row variation: 3 x 10 Triceps: 3 x 12 Lower Deadlift: 4 x 6 Leg Press: 3 x 10 GHR: 3 x 10 Calves: 3 x 12
  5. Routine help needed.

    Thanks Sasnak for the link just had read it’s a 6 day a week routine - I can only do 3 days a week. Any other suggestions from Sasnak or anyone else ?
  6. Hi Everyone. Looking for some advice on 3 day a week routine. I have been training a number of years but have changed routines to the next best thing far too many times to make real progress. To cut a long story short I’m completely lost with Routines/Volume/Sets-Reps/ How many times to train a muscle a week. I have access to a fully equipped gym with everything needed and can confidently do all the big lifts . Please could someone suggest a 3 day split with exercises and sets and reps included. All suggesting are welcome but I would prefer not to train full body if possible. Thanks for the support