I still dont know what to do in the gym

[Eezz]

Can anyone give me a good 3 days a week program to build muscle dont care much about strenght just wanna get some size and lean

 

[StuffedFrog]

Search up omarisuff free program

 

[ifyouwannabemylover]

just do alternate chest/shoulders/triceps and back/biceps, do legs every now and then because fuck legs

increase weight and eat

 

[Deleted member 4797]

powerlifting if your skinny

 

[Mouthbreath]

just use smolov for every lift

-smolov chest, press, squat, bizeps curl, smolov side and rear delts, smolov trizeps extensions etc

 

[Loud_Jock]

Can anyone give me a good 3 days a week program to build muscle dont care much about strenght just wanna get some size and lean

Monday:
Dead lift, Pull ups, Barbell Row, Seated close grip cable row, biceps curls, Hammer curls.

Tuesday:
Bench Press, Over head press, Incline Dumbbell press, Cable flies, Triceps Push downs, Triceps Extensions, Dumbbell or cable side lateral raises.

Friday: Legs and abs. Squats, leg extensions, leg cursl, Standing and sitting calv raise. Leg press machine. ABS.

Alternatively you can do an upper/lower split
Monday Upper

Wednesday Lower

Friday Upper

Do the same exercises I outloned in the program above but remove some so it won't take too long.

 

[Eezz]

Monday:
Dead lift, Pull ups, Barbell Row, Seated close grip cable row, biceps curls, Hammer curls.

Tuesday:
Bench Press, Over head press, Incline Dumbbell press, Cable flies, Triceps Push downs, Triceps Extensions, Dumbbell or cable side lateral raises.

Friday: Legs and abs. Squats, leg extensions, leg cursl, Standing and sitting calv raise. Leg press machine. ABS.

Alternatively you can do an upper/lower split
Monday Upper

Wednesday Lower

Friday Upper

Do the same exercises I outloned in the program above but remove some so it won't take too long.

What about the reps and sets ?

 

[Deleted member 10330]

3 days isn't enough for optimal results sorry. 5 days minimum. PPL/Yates split (4 day on 1-2 off)/Old school split is the way to go. Don't be lazy