The Big Three, Three Times/Wk. Full Body Program Help?

[Voxel]

Maybe

@Christian_Thibaudeau

DAY 1
Front squat 3 x 3, 3 x 6
Bench press 3 x 3, 3 x 6
Deadlift 3 x 3, 3 x 6
Bent over row 4 x 6
Barbell curl 3 x 8-12

DAY 2
Bench press 3 x 3, 3 x 6
Deadlift 3 x 3, 3 x 6
Front squat 3 x 3, 3 x 6
Push press 4 x 6
DB lateral raises 3 x 8-12

DAY 3
Deadlift 3 x 3, 3 x 6
Front squat 3 x 3, 3 x 6
Bench press 3 x 3, 3 x 6
Leg press 4 x 6
Leg curl 3 x 8-12

*NOTE: After the main work you would do loaded carries 3-5 sets of 1 minute with as much weight as you can

*NOTE 2: Notice the rotation in the order of the main movements, very important so that each main movement is done once a week in a fresh state

would be of interest to you. Swap front squat for back squat. Maybe reduce load a bit initially to not crash.

If you opt for 80% on the three rep sets and 70% on the six rep sets that hopefully leaves you with enough reps in the tank to progress and provide lee-way for a bad day.