a good 3-day full body rutine!

[coconut]

well I have a while in a a 3 days/week full body rutine and and I have found better results than a split rutine for both bulking and cutting!

it was like this

monday dumbell bench press, t bar rows, squats 3x8

wendsday 3x15

friday 5x5

it has worked really god so far for buliking and cutting, however, I want to get a new one since I'm kind of getting stuck

[motoko013]

day 1 - bench 5x5, squat 5x5, pullups 5xmax
day 2 - dips 5x5, lunges 3x10, bent over rows 3x8
day 3 - military 5x5, deadlift 5x5, cable rows 3x8

throw in some HIIT in between...you can do ab work on one of the days too

so far i'm liking it on my cut.....lifts are actually going up slowly

[Fuzzy]

Thats it? Any overhead movements?

Any deadlifting?

[arnoldsclone]

day 1 - bench 5x5, squat 5x5, pullups 5xmax
day 2 - dips 5x5, lunges 3x10, bent over rows 3x8
day 3 - military 5x5, deadlift 5x5, cable rows 3x8

throw in some HIIT in between...you can do ab work on one of the days too

so far i'm liking it on my cut.....lifts are actually going up slowly

i am absolutley in love with this routine!!!!!!!!!!! It is now mine! i can box every other day after the weights! and run every day, my cut is well on it's way now!! i figure you'd take a day off after the 3 days in a row??

[BG5150]

http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

[coconut]

thanks a lot guys! any more ideas?

[Natetaco]

madcow is probably the best 3 day split iv ever done

[ancom41]

Everything you need to know is in BG5150's link. Either Mark Rippetoe's starting strength or Bill Starr's 5x5 would be great replacements for your current routine.

[coconut]

well to be honest Im looking for something more in an intermediate level since I almost have 2 years training already

[BG5150]

Bill Starr's intermediate 5x5: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Bill Starr's/Glenn Pendlay's advanced 5x5: http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

both links are on the very first page from my link above...