Workout Routine help

[cargo70]

Does anybody know a good split or workout routine if you can only go to the gym three days a week?


I've just started going to the gym a few weeks ago and I want to start seeing progress



I've heard of PPL and various other splits I just want to know what's the most optimal and will yield the best results



Bulking rn if it matters

 

[truejamal]

Fullbody 3x a week

 

[3pider]

which three days of the week? Full body splits a good idea but you need rest days typically full body is Monday Wednesday and Friday but it won’t work as well if you can just go first three days of the week

 

[Tonymontana]

Fullbody 3x a week

^This. Fullbody 3x week, and Upper Lower 4x week are ridiculously effective for building muscle.

Push, pull, legs is trash. Same training frequency/muscle as upper lower, and even less than full body but with worse recovery.

Here's an example full body similar/identical to what most science based, jacked lifters are benefiting from:


FULL BODY 3X WEEK (FB, REST, FB, REST, FB, REST, REST)

Machineshoulderpress 1x5-8
Pecdeck 1x5-8
Cable Tricep Pushdown 1x5-8
Latpulldown 1x5-8
Chestsupported Widegrip Row 1x5-8
Preacher Curl 1x5-8
Leg Extension 1x5-8
Leg Press 1x5-8
Seated Leg Curl 1x5-8
45 Hyperextension 1x5-8
Calfpress 1x5-8
Machine Crunch 1x5-8

*Can increase to 2 sets/exercise if able to recover (consistently get stronger). However, 1 set done 3x week will absolutely build muscle, and many do just that

 

[cargo70]

^This. Fullbody 3x week, and Upper Lower 4x week are ridiculously effective for building muscle.

Push, pull, legs is trash. Same training frequency/muscle as upper lower, and even less than full body but with worse recovery.

Here's an example full body similar/identical to what most science based, jacked lifters are benefiting from:


FULL BODY 3X WEEK (FB, REST, FB, REST, FB, REST, REST)

Machineshoulderpress 1x5-8
Pecdeck 1x5-8
Cable Tricep Pushdown 1x5-8
Latpulldown 1x5-8
Chestsupported Widegrip Row 1x5-8
Preacher Curl 1x5-8
Leg Extension 1x5-8
Leg Press 1x5-8
Seated Leg Curl 1x5-8
45 Hyperextension 1x5-8
Calfpress 1x5-8
Machine Crunch 1x5-8

*Can increase to 2 sets/exercise if able to recover (consistently get stronger). However, 1 set done 3x week will absolutely build muscle, and many do just that

Appreciate you, I'll try this.