I’m looking for help designing a program, however there are some considerations. Here are the details.
BACKGROUND - I’ve been training for maybe 3 years, but haven’t been happy with the results. I eat about a caloric maintenance every day. Weight - 180lb. Height 6’1". BF% - 15%. 5RM Squat - 205lb. 5RM bench press - 145lb. 5RM deadlift - 215lb. I can manage 7 body weight pull-ups. In general, there’s just a complete lack of progress between sessions. My numbers have been the same forever. Also want to mention, my sleep isn’t great. I probably average 6 hours a night.
GOALS - I’m interested in gaining size and strength equally.
- I’d like to incorporate incline bench press. I find they’re easier on my joints, and just feel better.
- I’d like to incorporate front squats. I sit at a desk 8+ hours a day, which results in some back pain/stiffness. My thoracic region feels great for days after front squatting.
- I can only manage 3 days in the gym a week.
- I work out with my girlfriend 1 of those 3 days. She prefers a full body workout - legs, upper push, upper pull. I’d like to accommodate her.
CURRENT ROUTINE - essentially upper/lower/full body
Day 1 - lower
front squat 4x8-12
back extension 3x8-12
leg press 3x8-12
Day 2 - upper (super set push/pull work)
incline bench press - 4x6
db row - 4x6
press - 3x6
chest fly machine - 3x8-12
rear delt fly machine - 3x8-12
lateral raises - 3x8-12
bicep curl - 3x8-12
Day 3 - full body
squat - 4x6
flat bench press - 4x6
alternate db row and pull-up - 4x6
I’m really at a loss here. I’d appreciate any suggestions. Thanks!