5x5 3 days a week?

[iamcdn]

how would you guys set up a 5x5 if you could only hit the gym for 3 times a week for the next 8-14 weeks

 

[blackbeard]

Mon: legs/delts
wed:chest/tris
Fri:back/Bi's

 

[iamcdn]

Thx BB

Mon: legs/delts
squats 5x5
calves raises 5x20-25
military press 5x5
lateral 3x8-10

wed:chest/tris
bench 5x5
incline press 2x8-10
skull crusher 5x5

Fri:back/Bi's
deadlift 5x5
chins/pulldown 2x8-10
biceps bb curl 5x5

i always see ppl doing too much, now is this too little?

 

[blackbeard]

nope that looks pretty solid..any good routine will be based around the squat,dead,bench..if your doing those like you are you should do fine..

 

[Vennom96]

i always see ppl doing too much, now is this too little?

Depends on your body and recovering capabilities. I myself find that I only respond to higher volume. I have tried many times to lower the volume just to see what happens and I usually lose some and definately dont grow. Once I do higher volume again is when I start to make more gains.

 

[blackbeard]

Depends on your body and recovering capabilities. I myself find that I only respond to higher volume. I have tried many times to lower the volume just to see what happens and I usually lose some and definately dont grow. Once I do higher volume again is when I start to make more gains.

when you lower the volume are you also upping the weight? its impossible to use near max weights for high volume.. I used to be a volume whore as well lol..12-15 sets for everything i did make gains in size more than strength..now im on 5x5 which isnt high but middle road volume and im making very good progress in te strength and size department..

 

[bas4lizzife]

personally, i'd add in some hamstring work and some rows

 

[nynex]

Monday: CHEST, TRICEPS
Barbell Bench Press 5x5
Dumbbell Bench Press 2x8-10
Cable Cross Overs 2x8-10
Skull Crushers 5x5
Dumbbell Kickbacks 2x8-10
Two-Hand Overhead Extension 2x8-10
Abs

Tuesday: OFF

Wednesday: BACK, BICEPS
Deadlift 5x5
Seated Cable Row 2x8-10
Wide Grip Pulldown 2x8-10
Standing EZ-Bar Curl 5x5
Incline Dumbbell Curl 2x8-10
Hammer Curl 2x8-10
Abs

Thursday: OFF

Friday: LEGS, SHOULDERS
Squats 5x5
Leg Press 2x8-10
Leg Extensions 2x8-10
Calve Raises 5x15
Military Press 5x5
Dumbbell Presses 2x8-10
Standing Lateral Raises 2x8-10
Abs

Saturday: OFF

Sunday: OFF


That's what I'm going to start next week.. How does it look?

 

[pullinbig]

i like doing shoulders on chest tri day. but you may do well hitting them 2xw.

 

[DADAWG]

i like doing shoulders on chest tri day. but you may do well hitting them 2xw.

push/pull/legs is hard to beat for a 3 day ew split

 

[iamcdn]

push/pull/legs is hard to beat for a 3 day ew split

thats what ive been doing, i found this at another board:

DAY 1 – PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 – PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 – LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)