Help with full body workouts (3 day)

[chedapalooza]

I'm just finishing an 8x8 routine I wanted to try out for 3 weeks and lost some size, shape, and overall frame width.

I'd like to do a 3 day full body routine to get back the shoulder/back width and also help put some size on my arms before I take a full week off (my first in over a year!)

I tend to over train and make longer than necessary workouts bc I try to hit all
Angles of each muscle. I also do cardio on lofting days: 5 minute run 8mph, hiit for 15 mins between 4mph and 9-10mph. Then 15 mins post lift cardio steady state. Slow speed ellipt/stair master. I do 45 mins steady state cardio on tues and thurs. Here is my plan... Open to critique/suggestions
Sets/reps are 10, 8, 6, 15
Unless noted


Mon
Clean 1x8, 3x5, 1x8
Push press 1x8, 3x5, 1x8
Bb row wide grip
Inc db Press
Weighted wide pullups 3xmax
Straight arm lat pulldown 2x12
Db shrug
Flat db fly
rear db lateral raise
Front delt rope cable raise
db single arm Preacher curls
Crushers
Standing calves 4x20
Db forearms 2x25

Wed
Deadlift 15 10 8 5 3 15
Flat db press
V lat pulldown
Inc db fly
One arm Db row
Arnold press
Pullovers db
Lateral db raise
Facepull
Bb Scott Curl
Dips 10, 8weighted 6weighted, 15
Conc curls 2x12+xr
Oh rope ext
Seated calves 4x20
Bb forearms 2x25

Fri
Rev lunge 5x5 each leg
Inc db press palms in
Rear lat
Cable chest osses
Uh cable row
Leg ext SS with leg curl 3x15 plus drop
Wide Upright row SS with same weight cg shrug max
Cable curl
straight bar pushdowns
Rev curl collar width grip
Sngle oh db ext 2x12
Hypers 3x25

Will be using prometheus rising (daa based) primal male, ursobolic. Plus staples.

Goals- muscle gain/minimal fat gain, increase back width/arm size

 

[chedapalooza]

Bump

 

[AaronJP1]

I tried a full body for 3 days. Wasn't for me.

I thought I would build more mass but I guess my reps and sets were 2 low. Tried to be out in under and hour.

Now I just stick to a 3 day high rep split for time purpose

Shoulder/Legs
3/5 exercises each muscle
3/4 sets 15 reps each.

Chest/TRIs
3/5 exercises each muscle
3/4 sets 15 reps each.


Back/BIs
3/5 exercises each muscle
3/4 sets 15 reps each.

Abs I sometimes squeeze in but not usually as I'm bulky and if I want to do cardio it's a long walk like 45 minutes

 

[chedapalooza]

Not bad ^ but I'm coming off a super high volume / rep w minimal rest and light weight so I wanna get back to moving pounds for a while. I've Been thinking about maybe doing a two workout split I found m, w, f of quads, chest, tris calves delts and back bis hams not sure. Only 3 weeks of filler before my week off so I might just try both.. Kinda in limbo right now (cut super hard all of December) n Jan so far was the 8x8 experimenting.. So I may just experiment a little more!

 

[mattrag]

Gironda's stuff is pretty intense. You could look into HST. That's what I am starting now.

 

[Newtonselite]

Hst as Matt said is prob the best full body option for a seasoned lifter looking for size, good ol starting strength is there if you have some linear progression to milk still for some added size/thickness.

 

[chedapalooza]

Hst is cool but i only have 3 weeks :/

 

[ZiR RED]

I would chose 2-3 main exercises for each day for your focus. Then organize the rest of your exercises into complexes/giant sets based.

For example, monday: clean pull, bench press, bb row

Wednesday: Push press, lunge, weighted pull ups

Friday: Snatch grip dead lift, incline dumbbell press, dumbbell row

Br

 

[chedapalooza]

I would chose 2-3 main exercises for each day for your focus. Then organize the rest of your exercises into complexes/giant sets based.

For example, monday: clean pull, bench press, bb row

Wednesday: Push press, lunge, weighted pull ups

Friday: Snatch grip dead lift, incline dumbbell press, dumbbell row

Br

That's a good idea. I actually am gonna just do a mini run of an x rep mass building program then take my week off. Thn do a full 6 weeks of another x rep program

 

[marcink99]

I do full body workouts your workout is too much. You need to do one exercise per muscle group x 3-4 sets. For example one day you do rows and other pull ups not both during the same workout.

Also quads and hamstring should not be done on the same day.

 

[ZiR RED]

I do full body workouts your workout is too much. You need to do one exercise per muscle group x 3-4 sets. For example one day you do rows and other pull ups not both during the same workout.

Each one of those is technically a different muscle group...definitely a different movement. Pull ups predominantly work the teres/lats while rows the traps/rhomboids.

Its like of like comparing military press to bench press.

Br

 

[marcink99]

Each one of those is technically a different muscle group...definitely a different movement. Pull ups predominantly work the teres/lats while rows the traps/rhomboids.

Its like of like comparing military press to bench press.

Br

You do have a point. But for some reason all the tutorials I read said to do one exercise per back. hmmmm maybe I should try two?

 

[chedapalooza]

You do have a point. But for some reason all the tutorials I read said to do one exercise per back. hmmmm maybe I should try two?

I personally believe mid back lower back upper back and Lats deserve separate attention, I have symmetry n v taper shape in mind.. Wide shoulders and lats with a small waist. So I like to really pay attn to the iso movements. I will never be big.. I just get fat. So I'm doing what I've learned works after years of trial n error.

I'm currently using an x rep mass building routine but i have subbed some if the non compatible movements for ones that suit my goals. Routine is listed in my log, page 3

 

[asooneyeonig]

way, waaay to many exercises. unless you have the time and work capacity to do it all. but it still looks like a bodybuilder split crammed into a 1 day split to me.

the biggest help for me on full bodyworkout was learning to work movements and not muscles. hit as many muscles with each lift not as many exercises as i could. for example, i would do dips & deadlifts one day. next time overhead and squats. cleans & pushups. you could more exercises per workout, but still try and hit as many muscles per lift as possible.

 

[ZiR RED]

You do have a point. But for some reason all the tutorials I read said to do one exercise per back. hmmmm maybe I should try two?

You can always rotate like this on full body

Day 1:
Major movements 3-4 sets: Squat, military press, pull ups
Minor movements 2 sets: dead lift ancillary (hamstrings/glutes), bench press ancillary (i.e.: dips), rowing ancillary (i.e.: face pulls, cable row)
Core and fixator work 2 sets (i.e.: planks, lower traps, external rotators)

Day 2:
Major movements: Dead lift, Bench Press, Barbell Row
Minor movements: Squat ancillary (i.e.: split squat), over head press ancillary (i.e.: single arm db OHP), pull up ancillary (chin ups)
Core and fixator work 2 sets

Then rotate these workouts every other day.

Br