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Can be done. It's common enough among strength programs - mostly using percentages of your one rep max or working max though.

DB Reverse Flyes.

Dips, chinups, clean & jerk.

'bout 2x5

Get on a better program and run it for 6+ months.

Stick with that you're doing, until it doesn't work any more. Squatting three times a week and deadlifting three times a fortnight should do the trick.

Push Legs Pull. DL on Pull.

For really smashing the mid/upper back (e.g., lower and mid traps), there isn't much else that does what rows do.

You could get by for a while with deadlifts and chins. Sooner or later though, rows would be a good idea. Might as well be now, IMO.

Looks bad. If you want to win the hyper trophy, I can vouch for the effectiveness of this program. Or there's the revised edition, which I haven't tried - but it looks good, in a stickied thread in...

There's genetics. Then there's diet and programming.

But the usual suspects aside, I have found some lifts, and some ways of doing lifts, to be overall better for muscle building. For the chest,...

A lot of people find that food = bench press, to some extent. More food = more bench press, within reason, IOW.

So, probably nothing to worry about. Just persevere, and if one or two lifts suffer...

I recommend cable flies or crossovers as a finisher.

Probably because the overhead press will take less out of you than the bench press, and likewise, deadlifts will be more fatiguing than power cleans. Basically, due to significantly more weight being...

Practise form with just the bar, for as long as it takes to get the hang of it, before adding any weight at all. Keep doing more reps for a while instead. Then get yourself on a reasonable beginner's...

Let's take Day 5 then, as an example:

It's missing the pectorals, triceps, anterior deltoids, quadriceps... well, you get the idea. I hope.

The whole idea of push/pull (or upper/lower, or body...

There's more pull than there is push: 7 to 4 in fact (almost 2:1). And an awful lot of back work, compared to everything else.

Keep that up for too long, and you will be quite unbalanced.

Well you see now, the difference between full body and push/pull is that full body is full body, and push/pull isn't.

hth opie.

I like the front squat idea. And the back off sets for back squats. Everything you listed sounds good. I would just recommend getting that structure thing together ASAP, is all. You'll reap more...

"Switching things up" is not the key to strength or muscle gains.

However, I've found that instead of an actual deload, taking a week "off" occasionally (like, every few months or so) to do...