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Routine Suggestions?

Hey Folks,

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.

35yrs old, 5’11 and 230lbs
Squat: 305x5
Bench: 225x5
Deadlift: 405x5

Madcow 5x5? PPL? I’m thinking higher volume, fullbody 3 day would be best. Looking forward to some opinions.

Run through some of Waterbury’s templates, this a good start…

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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.

Monday
Squat 5/3/1 Style
T-Bar Rows 3x10-12
Standing Press 3x8-10
Quad extensions 3x15
Hamstring Curls 3x15
Seated calf raise 5x15+
Face Pull 2x10

Wednesday
Front squat 3x12-15
Good Morning 3x10
Flat DB bench 3x8-10
Chest supported row 3x10-12
Standing DB press 3x8-10
Close grip cable Pulldown 3x10-12
Standing Calf Raise 5x15+
Lateral DB raise 2x15
Friday
Squat 3x8-10
Cable Row 3x10-12
Incline DB bench 3x10-12
Wide grip cable Pulldown 3x10-12
Reverse Goblet Lunge 3x10-12
BB curls 3x8-10
Skullcrushers 3x8-10
Upright Cable Row 2x15