3 day full body...need some help

[thewolf49]

How does this routine look?

Monday: 3x5

Squats 3x5
BB Bench Press 3x5
DB Rows 3x5
Military Press 3x5
Dips 3x5
Barbell Curls 3x5
Calves 3x5

Wed: 3x8

Deadlifts 3x8
Incline DB Press 3x8
Pull-ups 3x8
Shrugs 3x8
Dips 3x8
DB Preacher Curls 3x8

Fri: 3x12

BB Bench Press 3x12
Squats 3x12
DB Rows 3x12
Military Press 3x12
Dips 3x12
Barbell Curls 3x12
Calves 3x12

Should I be doing something for hamstrings or do squats have them covered? I think I hit all the bases here...how's it look?

Thanks..

 

[p00ndawg]

leg press
over head press
power cleans
shoulder press

 

[thewolf49]

I have squats for my quads and military press for my shoulders...

 

[D3vildog]

BB Bench Twice in one week? What Weight are you going 50% max?

How many weeks will you be doing this in a row?

Personally i try to avoid the same workout twice in one week. Lots of Different ways to work the chest or the shoulders than Straight up BB Bench, or Military Press.

 

[SRS2000]

What are your specific goals and what is your training history?
This seems like a very tough routine to survive if you work hard on the big lifts. Even the routines for beginners like Starting Strength that have you doing every lift 2-3 times/week use way fewer total lifts. Seems like too many exercises each day. For a three day total body template I would do something like this:
Heavy lower body exercise (SQ or DL)
Pressing movement (BP or press)
Pulling movement (rows or chins)
accessory exercise of your choice

 

[thewolf49]

My goal is a summer recomp/gain lean muscle. I get bored with only hitting one bodypart once a week. I wasn't sure if this routine was too much or not...thanks for your input. I like hitting muscles two or three times a week. I was going for an HST style thing. I am trying to stick with compound movements mostly. How would you guys set it up?

 

[thewolf49]

Maybe something like Chest/Back/Bis on Monday and Wed. and Legs/Shoulders/Tris on Tu. and Thurs? Damn I don't know. All I know is that I want to gain as much lean mass as possible and I want to use mostly compound movements. And also train each bodypart more than once a week. Can you guys help me out?

 

[SRS2000]

I've gained the most mass and strength using an upper body/lower body split. I hit each twice per week, once heavy and once light. I've gained way more lean mass since I started training for powerlifting using a split like this. Focusing on the big exercises will yield the most mass. Honestly something like the 5/3/1 system could work great. It is four days/week:
squat + accessory work (hamstrings, low back, abs)
bench + accessory work (triceps, lats/upper back, biceps optional)
deadlift + accessory work (quads, low back, abs)
military press + accessory work (triceps, lats/upper back, biceps optional)

You can get the e-book at elitefts if you really want to do the program and get all the details. It tells you exactly how to progess over time as well.

 

[Delta Force]

Here's a 3 day slip that I've been using for some time that focus on the 3 main core exercises (bench press, deadlifts & squats)


Day1: Chest & Triceps
Warm Up for 5 minutes on treadmill
Chest
Incline Barbell Press
Bench press
Incline Dumbbell Press
Pec Deck Butterflyes
Triceps
Close Grip Smith Bench Press
Overhead cable rope extension
V Bar Pushdowns
Seated Machine Extensions


Day 2: Back & Biceps
Warm Up for 5 minutes on treadmill
Back
Hyperextensions
Seated Cable Rows
V Bar Pulldowns
Single Arm DB Rows
Biceps
Barbell Bar Curls
Cable Curls
Hammer Cable Curls
Single Arm Cable Curls


Day 3 Rest


Day 4 Quads & Hamstrings
Warm Up for 5 minutes on treadmill
Quads
Hack Squats
Leg Press
Leg Extension
Hamstrings
Lying Leg Curl
Barbell Lunges
Seated Leg Curls
Calves & Abs super set
Calf Raises
Cable Crunches

Day 5: repeat day 1

Day 6 rest

and so on....

 

[carpee]

i think it looks good. I personally love HST/full body workouts. Just figure out how to use enough weight to stimulate muscle growth with your 3 working sets.

 

[brk_nemesis]

google "DC training"

 

[dusk]

Here's a 3 day slip that I've been using for some time that focus on the 3 main core exercises (bench press, deadlifts & squats)


Day1: Chest & Triceps
Warm Up for 5 minutes on treadmill
Chest
Incline Barbell Press
Bench press
Incline Dumbbell Press
Pec Deck Butterflyes
Triceps
Close Grip Smith Bench Press
Overhead cable rope extension
V Bar Pushdowns
Seated Machine Extensions


Day 2: Back & Biceps
Warm Up for 5 minutes on treadmill
Back
Hyperextensions
Seated Cable Rows
V Bar Pulldowns
Single Arm DB Rows
Biceps
Barbell Bar Curls
Cable Curls
Hammer Cable Curls
Single Arm Cable Curls


Day 3 Rest


Day 4 Quads & Hamstrings
Warm Up for 5 minutes on treadmill
Quads
Hack Squats
Leg Press
Leg Extension
Hamstrings
Lying Leg Curl
Barbell Lunges
Seated Leg Curls
Calves & Abs super set
Calf Raises
Cable Crunches

Day 5: repeat day 1

Day 6 rest

and so on....

any reason you neglect shoulders? i would def add some shoulder stuff someplace

 

[WeakPoint]

I totally see what your getting at here and it will definitely work.
Come on guys, hitting squats on Mondays and then again on Fridays. That's 4 days off, that should be enough rest time in between. It can definitely use some tweaking, don't get me wrong. Have you thought about doing a Push/Pull/Legs routine? or a Chest/Back, Shoulders/Legs, Arms routine? I've never attempted a Full body but I'm sure I could make one up.

EDIT: Check this out, pretty good routine. http://www.ironmagazineforums.com/training/53106-designing-full-body-routine.html searched google.

 

[Delta Force]

any reason you neglect shoulders? i would def add some shoulder stuff someplace

there was no specific reason to neglect shoulders in this route the main focus was on the 3 mass builders and trying to do 2 of them twice a week, I am now going back to a 4 day split which includes shoulders since they have become rather unnoticed and disproportional on this 3 day split!

 

[thewolf49]

Can you guys take a look at this routine and tell me what you think? It seems like it's pretty much what I'm looking for. Except for that I might not do as many sets and only do it three times a week.

tmuscle.com/article/most_recent/stripped_down_hypertrophy

thanks!

 

[thewolf49]

Does this look better?

Monday:

Squats 3x8
Bench Press 3x8
Military Press 3x8
Pull-ups 3x8
Close Grip Bench 2x8
Barbell Curls 2x8

Wednesday:

Lunges 3x8
Decline Bench Press 3x8
Dumbbell Shoulder Press 3x8
Dumbbell Rows 3x8
Triceps Extension 2 x8
Hammer Curls 2x8

Friday:

Deadlifts 3x8
Incline Bench Press 3x8
Shrugs 3x8
Pull-ups 3x8
Bench Dips 2x8
EZ Bar Curls 2x8

Calves/abs on Tues/Thurs. with cardio

 

[D3vildog]

Im liking the drop of BB bench twice in one week, now you should be able to hit it harder and see more improvements.

Over all i see you hit all the muscle groups I would. Hopefully someone with a bit more knowledge can critique it more but i like it.

 

[bound]

I do a four day a week full body routine. I do one push, one pull, and one lower body exercise each time. Really try to mix up the lower body exercises; wide squats, olymipic squats, deads, sumo deads, romanian deads, lunges, walking lunges, etc.. Same thing with things like benching, mix it up with dumbells and grip widths and such. It'll help prevent nervous system burnout which is a danger with full body routines.

I'm the same way, too, I just can't take a normal body-part split workout. I do two-a-days once or twice a week and hit detail parts like delts and forearms and calves.

 

[mooch2321]

google "DC training"

i second this!

 

[LT*]

Does this look better?

Monday:

Squats 3x8
Bench Press 3x8
Military Press 3x8
Pull-ups 3x8
Close Grip Bench 2x8
Barbell Curls 2x8

Wednesday:

Lunges 3x8
Decline Bench Press 3x8
Dumbbell Shoulder Press 3x8
Dumbbell Rows 3x8
Triceps Extension 2 x8
Hammer Curls 2x8

Friday:

Deadlifts 3x8
Incline Bench Press 3x8
Shrugs 3x8
Pull-ups 3x8
Bench Dips 2x8
EZ Bar Curls 2x8

Calves/abs on Tues/Thurs. with cardio

I think this looks much better than your first one. I would suggest changing your pull ups on Fri or Mon to Chin ups, and maybe do Dips for chest in place of the decline bench, but other than that, you should do well with this. I've been doing something similar for a while with great results. Not sure how old you are, but at 39, I find that 6 weeks of this is about all my body wants to do before it needs to rest.

 

[thewolf49]

Chin-ups as in military style with your hands facing forward right?

 

[LT*]

Chin-ups as in military style with your hands facing forward right?

Pull up=wide grip, palms facing away

Chin up= Close grip with palms facing toward you. Pull until your clavicles almost touch the bar on each rep.