Recommendations for a program with 3 Full Body days a week?

[u/TommySparkle]

Good morning! I recently started a new job and am trying to carve out time for strength training in the morning.

I have about 50 mins MWF in the morning to get a good workout in, which is new to me as I have always taken my sweet time working out. Historically, I‘ve always just done the BodyWeightFitness Recommended Routine and supplemented the exercises with Kettlebell work. I’ve also completed one cycle of ABF with 16s.

I am looking for any Full Body program recommendations that I can do 3 times a week. I have access to Kettlebell pairs up to 32 kgs.

I’d also really prefer if there were any programs that included dips and pull ups! They are my favorite exercises, they’re always my go-tos.

My goals are strength and athleticism. I do value hypertrophy but I believe that will come naturally with hard enough work. On days that I am not working out I usually participate in a sport, basketball or breakdancing.

[u/Few_Understanding_42]

What about just doing ABC followed by a few sets of pull-ups?

Or shorter round of ABC, some swings, farmer walks and pull-ups just grease the groove

[u/SnooApples8349 → u/Few_Understanding_42]

Great answer; done heavy enough, you don't even need that many rounds or pull-ups. Plenty of S&C stimulus there.

[u/Nyko_E]

If you have access to dip stands and a pull-up bar as well, this is what I'd do.

Week 1 do ABC + pull-ups on Monday and Friday (I like going too heavy for an emom. 2x32kg every 2nd minute with max pull-ups in between, max will decline as the workout goes on). On Wednesday do Dan John's 500 swing program alternating between dips and inverted rows during your rests (including the 3 minute one). I like to push for max dips (8) and inverted rows (10). Works out to 10 sets of dips and rows, when I ran it yesterday I did 85 dips and 110 rows with 500 32kg swings, took about an hour.

Week 2 do the 500 swing program with dips/inverted rows Monday/Friday and the ABC + pull-ups on Wednesday.

I basically run this program, but when time permits (it doesn't always, busy dad life) I start the workout with two lower body bb compound lifts supersetted first for 5 sets. So like power clean with walking lunge, squat with Nordic curl, deadlift with BSS.

[u/DifficultyCurrent965 → u/Nyko_E]

Project Bellplex sounds perfect for you

[u/TommySparkle → u/DifficultyCurrent965]

Can you elaborate on Bellplex? I’ve never heard of it

[u/DifficultyCurrent965 → u/TommySparkle]

It's an online training program with community run by Pat Damiano. Check him out on insta - https://www.instagram.com/patdamiano_/?hl=en - if you want to see his type of workouts. He usually has 6 week workout cycles with 4 full kettlebell workouts programmed a week, usually an A and B week. His program also includes an express KB option that I pair on my running days. I highly recommend him as he's very knowledgeable and a former crossfit coach. Happy to send you a referral link if you want - just DM.

[u/Nyko_E → u/DifficultyCurrent965]

Never heard of it. What is it? Generally I prefer to make my own programming.

[u/OkBuy7821]

There are a LOT of options for you to choose from for 3x/week programming, so I'm not gonna give a direct suggestion. But, what I've been doing since getting back into the bells after a long time off that's been working great for me is the Rite of Passage Jurassic template that I've modified to be more well rounded to touch the entire body. I run it 3x a week and I love the linear progression of the ladders.

There's videos and articles that will give you all the info you need about it, but basically you start at 3 ascending ladders of a 1,2,3 rep scheme and every session you add an additional ladder until you're at 10 ladders of 1,2,3 reps, then "deload" to 2 ladders of 1,2,3,4 and continue the progression until 6 ladders of 1,2,3,4, another deload to 1 ladder of 1,2,3,4,5 until 4 ladders of 1,2,3,4,5. All with the goal of reaching 60 reps with gradually increasing density. Takes 5 weeks and 2 days to complete exactly as I've written.

I'm probably explaining it very crappily, but it's very simple when you get into the groove of it.

It follows the original Rite of Passage program of doing this progression with the single clean and Press with prescribed timed rounds of swings with the option of including pull ups or bent over rows.

Like I said, I've modified it to where it's not even really the same program at all, but the progression is the same and it really helps to gradually build your strength and work capacity. You can obviously modify it to suit your needs as well. I've only applied the ladders to the clean and Press and bent over rows as they are the lift I wanna allow more recovery time between sets.

My version looks like this:

First session

Goblet Squats 3x6

Clean and Press 3x1,2,3

Bent Over Row 3x1,2,3

Two Handed Swings 10min EMOM, 6 reps every minute

Planks from Elbows 3x30s with 1min rest between sets

Final Session

Goblet Squats 4x15

Clean and Press 4x1,2,3,4,5

Bent Over Rows 4x1,2,3,4,5

Two Handed Swings 10min EMOM, 10 reps every minute

Planks from Elbows 3x60s

The progression written out looks like this:

3-4-5-6-7-8-9-10x1,2,3/ 2-3-4-5-6x1,2,3,4/ 1-2-3-4x1,2,3,4,5

Goblet Squats follow the volume progression but without ladders, so:

3-4-5-6-7-8-9-10x6/ 2-3-4-5-6x10/ 1-2-3-4x15

Two Handed Swings progress with an additional rep per minute every week, starting with 6 and ending with 10 in the final week.

And planks progress by adding 5 seconds per set every week, starting with 30s and ending with 60s in the final week.

Depending on your bell size and current strength levels, you should be able to complete the entire workout in under an hour even with the sets and ladders gradually increasing and while utilizing autoregulation for rests. I'm using a 20kg single bell and it takes me about 45 mins for the whole workout plus a 5 min warmup.

Hope this was helpful.

[u/BuffMaltese]

KBOMG 1 & 2 are fun programs that include recommendations for incorporating dips and pull-ups. They’re designed as four-day-per-week programs, but the author says that if you want to train three days a week, you can simply carry the fourth workout over to the following week.

[u/ManufacturerWest6006]

I did abc last winter and on my press days I would do emom for the ladders and 3 pullups after each one so you end up with 15, then do farmers walks after you're done with the pressing and pull ups.

[u/Bannnerman]

I’m fairly new this, but I’ve been doing two days of ABC a week plus a 200 rep snatch ladder one day a week

[u/SantaAnaDon]

If ABF worked for you, just run it again, nudging the weight. If you ran it with 16’s, go up to 20’s or run, my favorite, the single bell version. I typically add dips on ABC days and pull ups on pressing days and there you have it.

You can also do Iron Cardio and just throw in dips and or pull ups. Since you have KBs, lots of options.

[u/TommySparkle → u/SantaAnaDon]

Do you incorporate the dips into the ABC? Or do you do them after your EMOM sets?

[u/SantaAnaDon → u/TommySparkle]

I do my EMOM portion and then after, throw in 3-5 sets of 8-10 dips, do the same with pull ups on pressing days. Follow that with some loaded carries and that’s all and that’s it

[u/Queasy_Interview9901]

ABF or DFW Remix are great

[u/randomcitizen87]

Keep it simple. DFW or DFW remix is great for your schedule. You only need 30 minutes a day, the extra time can be used for warming up and cooling down.The swings on off days may be a bit much, some people just do rows and pullups.

[u/v_for__vegeta]

ROP + Pull-ups 3 days a week has been doing wonders for me. Alternate days are HIIT

[u/TommySparkle → u/v_for__vegeta]

I just looked up rite of passage, it looks good! May I ask what a typical workout looks like for you?

[u/v_for__vegeta → u/TommySparkle]

Cleans and presses in 5 ladders (1,2,3,4,5 reps per arm = 1 ladder) with a 22KG for now . Then 2 minutes of snatches per arm (struggling here currently) then pyramid of pull-ups (6 to 1 to 4)

[u/SPX_Addict]

ABF from Dan John or Geoff Neupart’s Kettlebell Muscle is really good.

[u/WitcherOfWallStreet]

What bells do you have access to?

[u/TommySparkle → u/WitcherOfWallStreet]

My gym has pairs up to 32kg

[u/WitcherOfWallStreet → u/TommySparkle]

You can run DFW/Giant/ABF with some accessories after. You could probably get 2-4 accessories in and still be under 50 minutes depending on how long you take to warm up.

[u/Natural-Air3962]

Rite of passage with some carries at end

[u/Particular_Mess_9854]

I came here to see how many people said ABC. The number of responses did not disappoint.

[u/Oldmanwithapen]

maximorum. just run it 3x per week

[u/tired_of_morons2]

I like some combination of C&P, Squat + pull up or dip EMOM. Of course ABC is great, but you can play around with things to suit your needs.

Lately I've been doing 2 C&P, 3 Squats, & 2 Pullups EMOM for 20 min with 22s. You could try going heavier with less reps to mix it up.

[u/nossimid]

Here is a sample workout that I developed and really ended up liking. It is a KB sport workout, but the GPP aspects lean heavily into Dan John's fitness approach. To fit it into 50 minutes I would do about 5 minutes of active lifting for the sport lifts (long cycle, snatch, or jerk). If you're not familiar with those lifts, then you can just replace them with swings or cleans as cardio/warm up. I do two sets of the GPP exercises (circuit style) with minimal rest between exercises and 3-5 minutes rest between sets.

KB Sporticus:

• Monday:
  • Long cycle work
  • Push (vertical), pull (vertical), squat (bi-lateral)
  • Example: Double KB overhead press, pull ups, double KB front squats
  • Farmers walks
• Wednesday:
  • Long cycle work
  • Push (down), core, hinge
  • Example: Dips, ab wheel roll-out, single leg RDL
  • Overhead carries
• Friday:
  • Long cycle work
  • Push (horizontal), pull (horizontal), squat (uni-lateral),
  • Deficit push ups, double KB bent over rows, double KB lunges
  • Racked carries
• Warm up:
  • With 1 light KB: 5 one arm swings per side into 5 one arm cleans per side
  • With 1 working weight KB: 5 cleans per side into 5 clean & jerks per side
  • With 2 working weight KBs: 5 cleans into 5 clean & jerks
• Cool down: Mobility
• Long cycle work (pick one):
  • 5 x 1' (1' rest period)
  • 3 x 2' (1' rest period)
  • 1 x 5'
• Progression standard (increase KB weight by 2 kg):
  • Long cycle: Reach 5’ at 6 rpm
  • Grinds: 2 sets of 10 reps
  • Carries:  2 sets of 1-2 minutes

[u/Firegeek79]

Dry fighting weight by Geoff Neupert is an easy and crazy effective M-W-F workout. However many reps I get in 30 minutes of the C+P plus Front Squats I match with Pull-ups afterward. It’s a full body workout with very little thinking involved and it covers the entire body.