T Nation

Intermediate 3x Week Routine with Basic Equipment

I need some help finding a good routine with basic equipment. I have a Squat cage, flat bench, barbell, dip bar, pull up bar and weighted vest.

I ran 5x5 SS for a while but starting to stall and workouts are becoming a grind, I need a good intermediate routine to run 3 days a week with the equipment I have.

Legs, push, pull

Rotate upper/lower

Lower, upper, full body.


5/3/1 Building the Monolith (3 days of lifting)

Super Squats

Could try either of these guys stufff…

You’re in a great position here. Some of the more popular 3x per week programs with your equipment:

  • 5th Set
  • 531 and its billions of permutations
  • Juggernaut Method
  • Westside Barbell for Skinny Bastards
  • Ben Bruno’s College Training
  • So many other programs on T-Nation