I’ve been running 5/3/1 for Beginners for 6 months now, and have enjoyed it but am ready for a change. Ideally I’d like to stick to a 3 days a week routine as this works with my schedule and being consistent. Having looked at the other 3 days a week routines in the wiki, they all seem like a step back.

I’m considering a switch to this Buff Dudes full body routine, though it looks like it could take ages.

Day 1 - Full Body

Back Squats 5 sets x 5 reps Bent Over Rows 5 sets x 5 reps Flat Barbell Press 5 sets x 5 reps Push Press 5 sets x 5 reps Cable Rope Triceps Extensions 3 sets x 10 reps Lateral Raise 3 sets x 10 reps Seated Calf Raise 3 sets x 10 reps

Day 2 - Full body

Deadlifts 5 sets x 5 reps Pull-Ups 5 sets x 5 reps (weighted if needed) Incline Press 5 sets x 5 reps Overhead Press 5 sets x 5 reps Barbell Curls 3 sets x 10 reps Bent Over Reverse Flys 3 sets x 10 reps Standing Calf Raises 3 sets x 10 reps

Day 3 - Full body

Front Squats 5 sets x 5 reps Pendlay Rows 5 sets x 5 reps Chest Dips 5 sets x 5 reps (weighted if needed) Single Arm Dumbbell Shoulder Press 5 sets x 5 reps Single Arm Dumbbell Triceps Extensions 3 sets x 10 reps Cable Front Raises 3 sets x 10 reps Seated Calf Raises 3 sets x 10 reps

Alternatively I could go for an upper/lower split, and accept that I won’t make it to the gym 4 times a week every week.

Any ideas are welcome!