Help me build a strength program

CJNator

Well-known member
Not sure how long I'll run it but here, it will be a 3 day full body split.

•Monday
Squat 5x5
Goblet squats 3x10+
Flat bench press 5x5
Incline flies 3x10+
Deadlifts 5x5
Chin ups 3x10+

•Wednesday
Squats 5x5
Box squats 3x10+
Flat bench press 5x5
Weighted dips 3x10+
Deadlifts 5x5
Deficit deadlifts 3x10

•Friday
Squats 5x5
Leg press(close stance) 3x10+
Flat bench press 5x5
Incline DB bench press 3x10+
Deadlifts 5x5
Under hand BB rows
 
Waaaaaay too much every day.

Biggest mistake i see people do when designing a full body workout is they think like a split program.

A split commonly has you do an exercise or movement once a week. The same amount of work sets can be done for each over the same time frame, a week. So if a split has you do 10 sets and you do that once a week a full body 5 times a week would have you do 2 sets each day.

For an example:
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That explains a great 5 day a week full body program.
 
asooneyeonig said:
Waaaaaay too much every day.

Biggest mistake i see people do when designing a full body workout is they think like a split program.

A split commonly has you do an exercise or movement once a week. The same amount of work sets can be done for each over the same time frame, a week. So if a split has you do 10 sets and you do that once a week a full body 5 times a week would have you do 2 sets each day.

For an example:
Invalid Link Removed

That explains a great 5 day a week full body program.
Click to expand...

Ok thanks, I'll do more research and read that link. So you're saying that is too much volume?
 
Throw in some bb rows and you make sure you have a hamstring focus leg day and quad focus because deadlifts will affect your Squat and vice versea
 
why not just go with one of the traditional strength programs such as 5x5?
 
I don't think its too much, depends how much time you have in the gym?
Its pretty much a 5x5 with one accessory movement per part.

I like light, medium, heavy days for 5x5 type work, with each movement maxing on a different day.
It needs some kind of structure to build strength, not just max out 5x5 3 times per week.
 
JudoJosh said:
why not just go with one of the traditional strength programs such as 5x5?
Click to expand...

I was looking into it and I may do it but I also have another idea.

white_lie said:
I don't think its too much, depends how much time you have in the gym?
Its pretty much a 5x5 with one accessory movement per part.

I like light, medium, heavy days for 5x5 type work, with each movement maxing on a different day.
It needs some kind of structure to build strength, not just max out 5x5 3 times per week.
Click to expand...

That is what I was going for, I have given this thought and I might just go for rest pause training for strength with this layout.
 
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