I was following a linear progression program for the last while, started to fail on squats frequently, and was feeling burned out. Life changed and my diet hasn’t been great, and I now have a lot less time due to a work change. Sleep is only OK due to a newborn.
So, I am looking for a 3day program. Right now I’d like to gain some strength while dropping fat. Sitting in the low to mid 20% ain’t cool. I know most of this will come down to diet, but what program would you recommend? I’ll be tossing in some 40min rowing sessions through the week where I can. I workout at home, but have a rack, barbells, dumbbells, kettle bells, cable machine etc.
Hey man my post is just above yours critiquing my current routine. Here it is, a full body 3 day split. I don’t do deads so you could replace some squats with deads if you wanted, just figured it may be a good starting point for you to tweak and get to work for you. My goal is to recomp and drop some fat as well, so I superset almost everything, pairing a push with a pull. If an exercise says 8-10 I do 3x8 week 1, then 3x9 next week, and 3x10 the following week with the same weight, then once i get 3x10 I up the weight, and start back with 3x8.