I wonder if it would still work if you opted for a hack squat? V squat?
I’ve always wanted to try full body everyday, or 5-6 x a week. This approach never seemed optimal for body composition, though. However , I’d assume if you chose the movements which you;
- “Feel”best aka mind muscle connection
- Achieve the best pump
- Able to progress on
- Most optimal for muscle growth
You’d have to really choose well as you wouldn’t be able to train with a large amount of volume per muscle.
I’d probably split an A/B workout an alternate each day , Mon - Sat
Wouldn’t be able to go to failure, or anything crazy. Focus on time under tension get enough stimulation/pump and move on
(A)
Dumbbell bench press 3x 10-12
Leg press 3x 15-20
Barbell row 3x 10-15
Curl variation 3x 15-20 superset Tricep extension
Lateral raise 3x 20
Reverse pec deck 3x 15-20
Lying leg curl 3x 12-15
Calf raise (seated) 3x 25-30
(B)
Hack squat 3x 8-12
Incline DB bench 3x 8-12
Shoulder press 3x 10-15
Romanian deadlift on smith 3x 10-15
Lat pulldown 3x 12-15
Ez curl superset ez bar skullcrusher 3x 10-15
Lateral raise 3x 20
Cable rear delt fly 3x 20
Shrugs 3x 10-15
Calves (seated) 3x 25-30
Abs and core work done 3-5 x per week
Crunches, leg raises, machine, etc
Mon - A
Tues - B
Wed - A
Thursday - B
Friday - A
Saturday - B
Sunday - Rest
Edit:
Not DOING OR SUGGESTING. I’m simply listing something I would try if I was to experiment .