if i want to squat and bench press 3 times per week how

Something is wrong and I don't know.. I just need help.. help me?

>>42137706
>periodize
If by this you mean break it down into a weekly schedule go monday/wednesday/friday, which is what I do

Switch between flat and incline bench

I love shilling Greg Nuckols' programs. Download his 28 programs do 3 day squat and 3 day bench routines

>>42137740
this, maybe add some floor presses too op
either that - or mix the grips

>>42137706
Google nsuns 5/3/1 lp and find the 6 day squat version