Help me make a structure. Won't take long.

[Pozitron]

Hey yo' fit guys out there!

Need e program that:
-includes: squats, bench press, chin ups, dips, deadlifts, bicep curls, close grip bench press as main exercises
-each set till failure - 5-8 reps
-3 times a week
-works triceps more than biceps
-goal: muscle growth.

I don't know how to split those in 3 balanced workouts/ week.

Thanks in advance.

 

[marmel75]

#1, you don't want to do each set to failure, its counterproductive

Day 1 Squats, Bench, Dips, Wide Pull ups, Close Grip Bench

Day 2 Squats, Hamstring Curls, Chin Ups, Drag Curls, Military Press

Day 3 Squats, Tricep Dips, Elevated Diamond Pushups, Deadlifts

Yes, squatting 3 times a week, but its very effective and really causes a lot of muscle growth for the entire body

 

[Pozitron]

I don't want to get my legs (which are not chicken legs) huge and my upper body to seem smaller compared to them.

 

[marmel75]

I don't want to get my legs (which are not chicken legs) huge and my upper body to seem smaller compared to them.

Won't happen, your upper body will benefit from the hormone released from the squats

 

[Krueg]

Hey yo' fit guys out there!

Need e program that:
-includes: squats, bench press, chin ups, dips, deadlifts, bicep curls, close grip bench press as main exercises
-each set till failure - 5-8 reps
-3 times a week
-works triceps more than biceps
-goal: muscle growth.

I don't know how to split those in 3 balanced workouts/ week.

Thanks in advance.

Here is How I would do it...

Monday: Squats
Wednesday: Bench
Friday: Deadlifts

Or from a muscle building view..

Monday: Legs
Wednesday: Chest/Arms
Friday: Back

If you want strength, work up to 3-5RM's in the big 3. If your more into muscle building 6-12 reps. Now just add in the appropriate exercises on the following days and your on your way.

The KEY is to gradually make progress over a period of time. Whether its an extra rep, set, or you added 5lbs from last week. Work hard and be consistent! Also, you dont need to go to failure all the time. Save a little gas in the tank once in awhile.

 

[Pozitron]

Thanks you, guys!