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Would this be a successful full-body workout?

MrBumboclart

New member
08reps x 3sets Bench Press
08reps x 3sets Bent Over Rows
08reps x 3sets Clean & Press
12reps x 3sets Hack Squats
12reps x 3sets Dead Lift

1. Would this be a successful full-body workout?
2. What kind of mass gains would I see?
3. Would it help in weight loss?
 
I could see it working out well - how many days a week? 3?

I personally rarely do trad squats any more, Front Squats or Goblets seem to be more effective for me. I know a few other people also sub out the normal squat.

I would say try it and see how it works for you, if you are making gains then keep at it, if not, tweak :)
 
are you going for size or stregth, how long have you been training? things like that :)

Personally i would keep all the reps in an 8-10/12 range. When you are able to do all three at 10/12 add more weight, if you cant get to 8 for all three take some weight off :)
 
Doing bent over rows, cleans, squats and deadlifts all in the same workout is a lot of lower back work. My rule of thumb for full body routines is 1 upper body press, 1 upper body pull, 1 main lower body lift. Then tack on a few accessory movements and prehab stuff like rotator cuff/rear delt work.

So day 1 could be Bench, Rows and Squats, with lateral raises, curls and leg curls for accessory work. Then day 2 could be Clean and Press and deadlifts, with some chest, quad and tricep accesories. Day 3 could then be Dips, Chin-ups, and front squats with whatever you need to work on most.
 
So day 1 could be Bench, Rows and Squats, with lateral raises, curls and leg curls for accessory work. Then day 2 could be Clean and Press and deadlifts, with some chest, quad and tricep accesories. Day 3 could then be Dips, Chin-ups, and front squats with whatever you need to work on most.
That sounds pretty solid.
 
08reps x 3sets Bench Press
08reps x 3sets Bent Over Rows
08reps x 3sets Clean & Press
12reps x 3sets Hack Squats
12reps x 3sets Dead Lift

I would put the clean and press on separate day than the bench press. Perhaps you can add a new day where you can incorporate squats, clean & press, pullups and weighted dips? Overall, your routine does look good through.

1. Would this be a successful full-body workout?

Workouts alone wouldn't determine that. The workout itself is just the imagine of the workout, it's just the car in the driveway. The principles that you use would determine the routines success. The principle I would suggest is progressive resistance.

Each workout add 5-10lbs on the major lifts. If you cannot add anymore weight, deload, increase calories or find out why you are failing on the particular lifts in which you are failing and incorporate accessory movements to assist.

2. What kind of mass gains would I see?


That mainly depends on your calories. If you're eating in a caloric surplus and using progressive resistance, I would say you would gain tons of mass with this program.

3. Would it help in weight loss?

Once again, that's a matter of calories. Your routine will help build muscle, which in turn will raise metabolism, so it would help lose weight in the sense it would demand a higher amount of calories due to increased metabolism, but weight loss itself will be determined by the calories you're taking in and their source.
 
kingk0ng said:
I would put the clean and press on separate day than the bench press. Perhaps you can add a new day where you can incorporate squats, clean & press, pullups and weighted dips? Overall, your routine does look good through.

1. Would this be a successful full-body workout?

Workouts alone wouldn't determine that. The workout itself is just the imagine of the workout, it's just the car in the driveway. The principles that you use would determine the routines success. The principle I would suggest is progressive resistance.

Each workout add 5-10lbs on the major lifts. If you cannot add anymore weight, deload, increase calories or find out why you are failing on the particular lifts in which you are failing and incorporate accessory movements to assist.

2. What kind of mass gains would I see?

That mainly depends on your calories. If you're eating in a caloric surplus and using progressive resistance, I would say you would gain tons of mass with this program.

3. Would it help in weight loss?

Once again, that's a matter of calories. Your routine will help build muscle, which in turn will raise metabolism, so it would help lose weight in the sense it would demand a higher amount of calories due to increased metabolism, but weight loss itself will be determined by the calories you're taking in and their source.

hey, i try sending you a pm but your messages is full.. So a while back you said you were interested in seeing how strong football players are.. So i asked 6 or 7 for their stats and its in my log by your last post.. Op sorry for hijacking your log
 
hey, i try sending you a pm but your messages is full.. So a while back you said you were interested in seeing how strong football players are.. So i asked 6 or 7 for their stats and its in my log by your last post.. Op sorry for hijacking your log

Yeah, I was curious to the average football player at some of the schools on this board. Reason being is I wanted to compare them to my stats from a few years ago and my new client is a junior in high school and is a RB.
 
kingk0ng said:
Yeah, I was curious to the average football player at some of the schools on this board. Reason being is I wanted to compare them to my stats from a few years ago and my new client is a junior in high school and is a RB.

I got 7 people stats for you on my log.. all of us are the top kids on our team so the numbers mighted be skrwed up
 
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