Gym split for 3 days a week

[thonstuff]

I do not have a car yet so I can only go to gym 2 - 3 x a week and I currently do ppl, is this the most efficient, or would you guys reccomend any better split if I can only go gym this less

 

[skullmog]

fullbody

 

[Andremln]

only train back, legs and delts

pull ups + face pulls

rdl + hip thrust

landmine press + lateral raises + rear delt fly

 

[thonstuff]

only train back, legs and delts

pull ups + face pulls

rdl + hip thrust

landmine press + lateral raises + rear delt fly

wb chest?

 

[dgn.b]

Full body or 3 upper days if u want to cut time and not train legs

 

[skullmog]

only train back, legs and delts

pull ups + face pulls

rdl + hip thrust

landmine press + lateral raises + rear delt fly

dont do this retarded shit
why would you ever do this lmao

 

[thonstuff]

fullbody

full body every time I go to gym?

 

[skullmog]

full body every time I go to gym?

yeah low volume high intensity

 

[thonstuff]

yeah low volume high intensity

How many machines per muscle group? I try to finish my gym sessions in 1 hour or less , @Jattgymmaxx thoughts?

 

[Jatt]

How many machines per muscle group? I try to finish my gym sessions in 1 hour or less , @Jattgymmaxx thoughts?

do full body 3x a week

Monday wenesday Friday

dont hit legs

2 sets per exercise 8-12 rep range



incline bench either normal bench/incline dumbbell etc

machine shoulder press

seated row machine

lat pulldown underhand

chest fly

tricep extension

any bicep curl machine dumbbell etc



now give solution---------->

 

[Andremln]

dont do this retarded shit
why would you ever do this lmao

cured my APT cause i was sitting all day, got great back and delt gains too

wb chest?

nah its too gymcel looking ion train it

 

[skullmog]

cured my APT cause i was sitting all day, got great back and delt gains too


nah its too gymcel looking ion train it

what is apt
why would you just skip muscles for no reason
and the exercise selection sucks

 

[Leo]

I gym for 5 days a week

Day 1 – Push (Chest, Shoulders, Triceps)

• Bench Press — 4×6–8
• Overhead Press — 4×6–8
• Incline Dumbbell Press — 3×8–10
• Lateral Raises — 3×12–15
• Triceps Dips / Rope Pushdowns — 3×10–12

Day 2 – Pull (Back, Biceps, Rear Delts)

• Pull-Ups or Lat Pulldown — 4×6–10
• Barbell/Dumbbell Rows — 4×8–10
• Face Pulls — 3×12–15
• Hammer Curls — 3×10–12
• Barbell Curls — 3×8–10

Day 3 – Legs

• Squats — 4×6–8
• Romanian Deadlift — 4×8–10
• Walking Lunges — 3×10 each leg
• Calf Raises — 4×12–15
• Glute Bridges/Hip Thrusts — 3×10–12

Day 4 – Push (Variation)

• Dumbbell Incline Press — 4×8–10
• Arnold Press — 4×8–10
• Cable Flys — 3×12–15
• Skull Crushers — 3×10–12
• Front Raises — 3×12–15

Day 5 – Pull (Variation)

• Deadlifts (if safe) — 3–4×5–6
• Chin-Ups — 4×6–10
• Single-Arm Rows — 3×8–10 each side
• Shrugs — 4×10–12
• Preacher Curls — 3×10–12

Day 6 – Active Recovery (optional)

• Light cardio + stretching

Day 7 – Rest

And yes chatgpt made my schedule

 

[Andremln]

what is apt
why would you just skip muscles for no reason
and the exercise selection sucks

anterior pelvic tilt, sitting all day stimulates the quads, lower back and hip flexors and hypertrophies them creating a muscle imbalance, causing lower back pain and a cuck posture, by only focusing on their counterparts (glutes, hams and abs) you rotate your pelvis and eventually fix the issue, which i did, gained like 2 inches of height too cause my spine was super compressed

i also don't train arms or chest directly cause idc about having a great physique tbh as long as i have good posture im aight

 

[skullmog]

anterior pelvic tilt, sitting all day stimulates the quads, lower back and hip flexors and hypertrophies them creating a muscle imbalance, causing lower back pain and a cuck posture, by only focusing on their counterparts (glutes, hams and abs) you rotate your pelvis and eventually fix the issue, which i did, gained like 2 inches of height too cause my spine was super compressed

i also don't train arms or chest directly cause idc about having a great physique tbh as long as i have good posture im aight

okay fair
but you shouldn't recommend this to someone who wants to make major gains.

 

[Andremln]

okay fair
but you shouldn't recommend this to someone who wants to make major gains.

yeah my bad

rdls are goated though i have noticed that my girlfriend has been cumming way more than before, backshots of doom and despair type shit

 

[looks>books]

I do not have a car yet so I can only go to gym 2 - 3 x a week and I currently do ppl, is this the most efficient, or would you guys reccomend any better split if I can only go gym this less

Full body is three days a week in it of itself.

Fb three days a week

 

[MyDreamIsToBe183CM]

I gym for 5 days a week

Day 1 – Push (Chest, Shoulders, Triceps)

• Bench Press — 4×6–8
• Overhead Press — 4×6–8
• Incline Dumbbell Press — 3×8–10
• Lateral Raises — 3×12–15
• Triceps Dips / Rope Pushdowns — 3×10–12

Day 2 – Pull (Back, Biceps, Rear Delts)

• Pull-Ups or Lat Pulldown — 4×6–10
• Barbell/Dumbbell Rows — 4×8–10
• Face Pulls — 3×12–15
• Hammer Curls — 3×10–12
• Barbell Curls — 3×8–10

Day 3 – Legs

• Squats — 4×6–8
• Romanian Deadlift — 4×8–10
• Walking Lunges — 3×10 each leg
• Calf Raises — 4×12–15
• Glute Bridges/Hip Thrusts — 3×10–12

Day 4 – Push (Variation)

• Dumbbell Incline Press — 4×8–10
• Arnold Press — 4×8–10
• Cable Flys — 3×12–15
• Skull Crushers — 3×10–12
• Front Raises — 3×12–15

Day 5 – Pull (Variation)

• Deadlifts (if safe) — 3–4×5–6
• Chin-Ups — 4×6–10
• Single-Arm Rows — 3×8–10 each side
• Shrugs — 4×10–12
• Preacher Curls — 3×10–12

Day 6 – Active Recovery (optional)

• Light cardio + stretching

Day 7 – Rest

And yes chatgpt made my schedule

i do full body

 

[frances]

I do not have a car yet so I can only go to gym 2 - 3 x a week and I currently do ppl, is this the most efficient, or would you guys reccomend any better split if I can only go gym this less

do a Upper/Lower/Upper split

most gains and fun, also good frequency

 

[jeoyw9192]

anterior pelvic tilt, sitting all day stimulates the quads, lower back and hip flexors and hypertrophies them creating a muscle imbalance, causing lower back pain and a cuck posture, by only focusing on their counterparts (glutes, hams and abs) you rotate your pelvis and eventually fix the issue, which i did, gained like 2 inches of height too cause my spine was super compressed

i also don't train arms or chest directly cause idc about having a great physique tbh as long as i have good posture im aight

Damn 2 inches? Btw my posture in general is quite bad as well, and when I stand straight I do have a visible APT; is the 2 inches u gained just from fixing APT or both from fixing APT and decompressing spine?

 

[Andremln]

Damn 2 inches? Btw my posture in general is quite bad as well, and when I stand straight I do have a visible APT; is the 2 inches u gained just from fixing APT or both from fixing APT and decompressing spine?

Yeah you need to fix it asap even if you don't gain too much height from it because of functional benefits, my lower back was in pain the whole day, i think the 2 inches were from both APT and a compressed spine, but both are fixed by fixing posture and losing weight

 

[jeoyw9192]

Yeah you need to fix it asap even if you don't gain too much height from it because of functional benefits, my lower back was in pain the whole day, i think the 2 inches were from both APT and a compressed spine, but both are fixed by fixing posture and losing weight

Yeah for sure that's certainly a priority for me.