jts seems very valid in explaining reply ranges and so on.. Not very clear the schedule tho.
this looks interesting.. The only issue with every full body workout It's weight guessing.. You have just a few sets to make them good
The schedule depends on fatigue managment really.
So if your attacking it as a training block.....or better yet a mesocycle(3-5 months)
Each 4-5 weeks is a micro cycle that makes up the mesocycle.
To grow and continue growing you can attack each micro cycle by doing just enough volume to grow.
For me if I'm coming off of 4 months of training for purely strength I would start my new mesocycle with a micro cycle that looked like this
Chest 2sets of 12 bench press with 250lbs.
2 sets of inclined db press 125 lbs for 10 reps
2 sets of 15 reps chest flies 60 lbs
1 set of burn out pushups followed by burn out dips( lets say 35 of each.
That's it that my chest workout twice a week for 4 weeks.
The end of the 4 weeks that workout is feeling lighter and I get done faster
Then week 5 deload = 50% less volume but keep the weight around 75%.
That's it. Dosnt sound like a crazy chest workout but its 70 reps or so which is double what I do for power phases.
So that's all I need to grow at first.
After the deload I need to tweak the workout and add a reps,sets, weight.
Just enough to grow
Instead of 2 sets of 12 with 250 I add a third set with just 205 and hit 20reps flood that chest.
My point is try to look at it as a block of little blocks.
Each little block needs to be a little more intense/heavy/long/tiring.....but just enough.
Most important(well really really important) deload and switch up.
Each body part can be attacked like that all at once.
I do upper and lower in the same day only when I train for strength.
Hypertrophy I want to get the biggest pump I can and stop so trying that with 2 body parts never works for me.
