If you would prefer to complete three workouts per week, I recommend sticking to full body routines for best results. The remainder of your session should contain a mixture of pushing and pulling accessory exercises, which work all of the muscle groups in your body equally.
I typically lift 4 times per week, rarely 5, and I’ve been doing a lower body, upper body split since I started in December. I think it’s very important for everyone to master their own bodyweight before trying to add weight. Have been trying to plan out a three day full-body to use for the next 4-6 weeks – thanks for posting this!


While I have talked about constructing a workout routine and posted individual workouts before, I’ve never actually given an example of a full week of workouts. With four workouts per week, I recommend performing two upper body and two lower body sessions. While a bodyweight squat might not be challenging for a powerlifter, it can be for someone who is inexperienced. If I do full body I usually do the same exercises three times a week- maybe it’d be better for me to do different types of squats with the barbell instead of my usual parallel all the time. You helped me construct two full-body routines for my sister (thank you!!) and I might move her on to these next….


Some of the hardest exercises (that I’ve never even be able to do) are bodyweight exercises such as pistol squats, handstand push ups, the human flag, etc.
Right now my focus in my rear, so I’ve been incorporating some of your suggestions into my leg workouts.



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