Soldato
I've been doing a 4 day upper/lower split, but want to cut down to just 3 days so I can use more of my evening time to study for some certs I want to pass.
I've recently started doing deadlifts with a trapbar and keen to stick with it. So been looking for the best bang for buck routine to do in 3 days.
I was looking at this which is just essentially squat, deadlift and bench x 3.
It talks about progressing when you need to to a different routine that allows your legs and lower back to recover etc...
How long do you think someone would spend doing nothing but squat, deadlift and bench 3 times a week?
To note, I have issues with my knees and shoulders so for squats do hack squat, for bench use the hammer strength machine and for the deadlift I use a trap bar.
I don't know if something like Starting Strength is for me, because I try to use machines as much as possible due to the previously mentioned injuries.
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On a different note this looks appealing too as it includes shoulder work as well as direct back work which is something I am already doing. But as mentioned this is meant to be done only when you have made significant progress with the 'big' three'. I'm not exactly pushing heavy weights currently.
Phase 3: The A/B split
The lower back and legs are too sore, progress suffers. Bench form is good, but a little variety can be introduced.
Workout A:
On the whole this is good news. Because previously I was too scared to squat due to my knees and now I am even brave enough to start deadlifting so winning!
I've recently started doing deadlifts with a trapbar and keen to stick with it. So been looking for the best bang for buck routine to do in 3 days.
I was looking at this which is just essentially squat, deadlift and bench x 3.
It talks about progressing when you need to to a different routine that allows your legs and lower back to recover etc...
How long do you think someone would spend doing nothing but squat, deadlift and bench 3 times a week?
To note, I have issues with my knees and shoulders so for squats do hack squat, for bench use the hammer strength machine and for the deadlift I use a trap bar.
I don't know if something like Starting Strength is for me, because I try to use machines as much as possible due to the previously mentioned injuries.
---
On a different note this looks appealing too as it includes shoulder work as well as direct back work which is something I am already doing. But as mentioned this is meant to be done only when you have made significant progress with the 'big' three'. I'm not exactly pushing heavy weights currently.
Phase 3: The A/B split
The lower back and legs are too sore, progress suffers. Bench form is good, but a little variety can be introduced.
Workout A:
- Deadlifts (5×5)
- Weighted/Assisted Chin-ups (3×8)
- Overhead Press (OHP) (5×5)
- Squat (5×5)
- Bench Press (5×5)
- Seated Cable Rows (3×8-10)
On the whole this is good news. Because previously I was too scared to squat due to my knees and now I am even brave enough to start deadlifting so winning!
Last edited:
have to do Day 3 and 4 of the program as I missed Thursday night's training out 
