T Nation

3-4 Day Routine Needed!


#1

from Monday I will be heading back to the gym so im looking for a gym routine to use,
Any suggestions


#2

What are your goals?


#3

to loose bodyfat, become fitter, stronger, healthier.


#4

5/3/1 or Starting Strength.


#5

[quote]kieran91 wrote:
to loose bodyfat, become fitter, stronger, healthier.[/quote]

which of these is your first priority?


#6

This is a good solid place to start:


#7

5/3/1 looks good on a 3 day routine so Monday - bench, wed - squat, frid - overhead press, mon - deadlift


#8

[quote]kieran91 wrote:
5/3/1 looks good on a 3 day routine so Monday - bench, wed - squat, frid - overhead press, mon - deadlift
[/quote]

And so on, yeah - that would work. To be honest, all suggestions so far are good as long as you pick one and dedicate yourself to it.


#9

something like this
Monday - bench day
bench press
incline
abs
dips

wednesday - squat day
squats
leg press
leg ext

friday - military press day
military press
side/rear/delts
calves
triceps

monday - deadlift day
deadlifts
SLDL
bent over rows
pulldowns
curls


#10

One good MWF approach is laid out here, in detail:


#11

[quote]kieran91 wrote:
something like this
Monday - bench day
bench press
incline
abs
dips

wednesday - squat day
squats
leg press
leg ext

friday - military press day
military press
side/rear/delts
calves
triceps

monday - deadlift day
deadlifts
SLDL
bent over rows
pulldowns
curls

[/quote]

Or just do a standard 5/3/1 template with assistance exercises picked by Jim. The Triumverate is a pretty solid template. The assistance exercises you’ve listed above seem to miss the point of assistance exercises for the most part.


#12

[quote]kieran91 wrote:
to loose bodyfat, become fitter, stronger, healthier.[/quote]
With your current size and goals, I think you’d be best served by something like “plain old boring” 5/3/1 Triumverate as laid out here:


Plus conditioning/cardio on the days you don’t lift. You have a lot of fat to lose and a lot of strength/muscle to build. It’s going to take effort and discipline, but since you’re headed into the military, I’d expect you to be able to handle it.

5/3/1 is simple as hell and sometimes boring and very effective if you follow through with it. But on a plan like that, you cannot drop it after a few weeks to start something new. It’s specifically designed to require time to build momentum and progress. In the last two weeks, you talked about doing like three different workout routines. Buckle down and commit to one that will work.

Also, fix your nutrition to something along these lines:


#13

i am disciplined and highly motivated especially to join the air force.
The 5/3/1 with only 3 exercises looks really good 3 days a week seems like it would suit me down to the ground.
can do my cardio on days I don’t lift.
and with only 3 exercises ill be In and out of the gym in no time


#14

Hey man, just wanted to send some encouragement your way. Pretty cool that you want to get in shape so badly to join the military. Try not to over-analyze things; one piece of advice that I’ve been given that has made a big difference in my training is that any program will work as long as you follow it with violent intensity and commitment. 5/3/1 is a proven program and as you long as you get in the gym and put in the work when you are supposed to, you will see progress. Good luck!


#15

cheers for the message erik really appreciate it.
I want to train for the next 3 months on my upper body strength like press ups, pull ups, dips because I cant actually do that many and I know ill be doing them in the raf.
my fitness is ok I try to jog 1.5miles maybe more depends how I feel.
maybe that should be my focus


#16

[quote]kieran91 wrote:
my fitness is ok I try to jog 1.5miles maybe more depends how I feel.[/quote]
Keep the distance the same each session and work on shortening the time it takes to finish week to week. That’s one great way to bump up the fat loss aspect as well as the general conditioning.

I thought your focus was “to loose bodyfat, become fitter, stronger, healthier.” If your focus is to pass the military fitness test’s run and bodyweight work, your program will be different. 5/3/1 probably wouldn’t be the best program choice in that case because the bodyweight stuff would become the priority (and, by definition, would no longer be “assistance”), especially if you can’t do that many good reps of each right now.

Again, it’s your call. But you need to be 100% clear on your specific before you start.


#17

my goal is to get in the raf whatever it takes, the only reason i said about 5/3/1 its because i haven’t applied for the raf yet so passing the fitness tests isn’t my focus yet. i thought just doing some weight training and running would have been a good place to start