>>21434297Full body 3x a week still works as a template. 5 sets of 3 exercises, day A and day B
Squat(A)/trap bar DL(B), weighted dips(A)/push press(B) and weighted pullups -> immediately switch grip and do chins w the same weight(mechanical dropset)(A)/barbell rows(B).
Has literally everything covered and it only takes like an hour per training day. Get strong on the 8-12 rep range on these exercises, do some complementary work like calisthenics party skills and do some sprints sometimes for conditioning and you will be in godly shape
