T Nation

FB Push/Pull 3 Day/Wk Program

I want to go back to basics

I would like input from you guys with some training template.

Here are my concerns.

Strength first , mass second.

Full body workouts, focusing mainly on compounds.

I want to lift 3 days a week.

Im interested to see the sets and rep ranges you guys come up with, please include the percent of max for sets also.

Look into Bill Starr’s 5x5 program, or any of CW’s 3-day per week templates. You can also use any 4 workout template and rotate them over 3 weekly workouts.

Here’s my program, it’s not what you asked for but I kind of have the same goals as you do so…

Total-Body Workout Routine

Day 1
Bench Press 3 x 10
Pull-ups 4 x 6
Military Press 4 x 6
Front Squats 4 x 12
Triceps Pushdowns 3 x 15
DB Biceps Curl 3 x 12
Lunges 3 x 12
Calf Raises 10 x 10

Day 2
DB Incline Press 3 x 10
Bent over row 3 x 10
Push press 3 x 12
Back Squats 4 x 12
Skull crushers 4 x 6
Seated leg curl 3 x 12
Upright Rows 4 x 6
Chin-ups 10 x 3

Day 3
Deadlifts 4 x 12
Good mornings 3 x 12
Bench Press 3 x 10
DB row 3 x 10
EZ curl 3 x 12
Side/Front Raises 3 x 10
DB Rear deltoid raises 4 x 15
Dips 4 x 6

*Abs- alternate between these two:

Workout 1
Abs-circuit: sprinter sit-ups, V-ups, toe touches, hip thrusts 3 x 15

Workout 2
Kneeling cable crunch 3 x 15
Machine crunch 3 x 10
Swiss ball crunch 3 x max
Serratus Crunch 3 x max

I googled up “Bill Starr’s 5x5 program”, and that looks exactly like what I’ve been doing for the past few weeks (lower body, upper push and upper pull). It has been effective at strength gains as well as size. Prefer it over a high variety of lifts, but this may change down the road as I advance.