[Shadowfox]

I am stopping doing these bbing spilt and am going back to regular power lifting can somebody help me with a 3 day fullbody

[Mygeeto]

each session do 4 sets of the big 3 (bench, dead, squat), but warm up with secondary movements for 2 sets each.
legs: lunges as warm up, then squat
back: do some form of row, preferably bent over barbell rows or cable
chest: dips

do em all in the same work out. good luck

[Dylan5000]

My Top 5 Lifting Routines - Iron Addicts Forums

Also check out some of his Westside Barbell variations - they've been working wonders for me. Since ditching bodybuilder-style splits in favour of powerlifting-style workouts, I've benched 300, squatted 405 (with 420 coming up really soon) and deadlifted 425 (barely missing 440) - needless to say I'm stoked with my results so far.

[Shadowfox]

Sunday
BENCH 8-10 sets of 3reps (use 50% of 1 rep max, 1 minute between sets, all reps)
STANDING FRONT PRESS 3sets of 3-5reps
SKULL CRUSHERS 3 sets 10-15
BENT-ROWS 3sets of 10-12 reps

MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT
Barbell Squat To A Bench warm up 1 rep max
LEG CURLS 3-4 sets of 5-7 reps
STIFF-LEG dl 3sets of 5-7 reps
Db rows 3sets of 5-7 reps
Ez bar curls 3 sets of 5-7
100 crunches

WEDNESDAY- MAX EFFORT DAY FOR BENCH
INCLINE PRESSES warm up 1 rep max
Tricep pressdown 3 sets 3-7
Skullcrushers 3 sets 3-7
Bent over rows 3 sets 10-12

FRIDAY- SPEED DAY FOR SQUAT

BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest
LEG CURLS 3sets of 10 reps
Stiff leg deads 3sets of 10-12 reps
SHRUGS 3sets of 10-15 reps as heavy as you can handle it
BICEPS ez bar curls 3 sets 5-7

[Mygeeto]

reps need to go a tad lower on some exersizes or your still working out like a bodybuilder