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I’ve been doing a standard push-pull-legs split for over a year, but my bench press has completely stalled. I’m wondering if switching to a full-body routine three days a week would help break through this plateau by hitting my chest more frequently. I’m just not sure if that’s the right move or if I should just tweak my current program instead.

I tried a full body routine three days a week for a couple cycles hoping to push the bench press more often. Chest got worked more frequently, but the numbers didn’t move much after week three. I’d hit a heavy bench day and then fill the other sessions with moves that didn’t translate to gains, and that felt frustrating.

Honestly I think frequency isn’t the whole game. I tweaked technique on the big lifts, trimmed some fluff sets, and added targeted upper chest and triceps work. Progress showed up in small bumps and I felt less beat up, even if the scale didn’t move.

If you want a quick test, pick a four-week window and run a consistent full-body approach, but keep one really heavy bench stimulus and let the others be lighter. If nothing moves by week four, I’d start looking elsewhere. I’m not sure that would fix it, though.

Could the real issue be technique or recovery rather than the split itself?

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