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