3 days a week workout plan

[cjs17]

Hello guys,

Due to some lifestyle changes, I need to switch from Upper/Lower 4 days a week to 3 days a week Full Body. Here is the routine I've created. What are your opinions about this program?

Full Body #1

A. Lying Leg Curl – 4x10-15

B. Heel Elevated Back Squat – 3x6-8

C. Neutral Grip Lat Pulldown – 3x12-15

D. Flat Dumbbell Bench Press – 3x10-12

E1. Leg Extension – 3x10-12

E2. Dumbbell Lateral Raise – 3x10-12

F. Leg Press Calf Raise – 3x10-12

Full Body #2

A. Half-Kneeling 1-Arm Lat Pulldown – 3x10-12

B. Bulgarian Split Squat – 3x8-12

C. Low Incline Dumbbell Bench Press – 4x8-10

D. BB Hip Thrust – 3x10-12

E. Machine Chest Supported Row – 3x8-12

F1.DB Curl – 3x10-12

F2. Rope Triceps Pushdown – 3x10-12

Full Body #3

A. Seated Dumbbell Shoulder Press – 3x8-10

B. Overhand Cable Row - 3x10-12

C. Lying Leg Curl – 3x10-12

D. Front Squat – 3x6-8

E1. Super ROM Dumbbell Lateral Raise – 3x12-15

E2. Reverse Cable Fly – 3x12-15

 

[chapstevesock]

@cjs17 E2 F1 E2 imo, but I don't understand why you don't opt for push/pull/legs+core when you're restricted to 3 days a week, that will allow you to focus on each muscle group properly.

 

[cjs17]

@chapstevesock I would like to hit each muscle twice a week. I was also considering Upper/Lower/Full Body.

 

[chapstevesock]

@cjs17 I would personally prefer that then, that sounds more reasonable.

You could have the upper body day with isolation exercises like tricep kickbacks, lat raises, dumbbell curls, flat and incline dumbbell press,

lower body day with isolation exercises like leg press, hamstring curls, leg extensions, calf raises etc.

Then a full body compound day with barbell flat and incline bench press, overhead press, squats, deadlift, lat pulldown, cable rows, something like that.