Good full body workout?

[wantstogainmass]

Monday: Bench press 3x5, Squat 3x5, Deadlift 3x5, OH press 3x5

Tuesday: rest/cardio

Wednesday: Bench press 3x5, Squat 3x5, Power clean 3x5, OH press 3x5

Thursday: rest/cardio

Friday: Bench press 3x5, squat 3x5, Deadlift 3x5, Oh press 3x5
with some assistance workouts
Week 2: same thing but 3x3
Week 3: same thing but 3x 5-3-1
week 4: deload

bad or good? need input before i start this!

[DerekEt]

I don't like this at all. Extremely imbalanced, and your physique will look bad on this. However I'm sure at 140 pounds, you will blow up on just about anything and this is probably more than enough work; get some rear delt/vertical pull/bicep/tricep work in at the minimum.

[wantstogainmass]

Alright, what kind of full body workout would you recommend, because right now im taking weight training in school and my teacher does a split and my body is not responding to well to that.

[DerekEt]

Front squat 5x5
Back squat 5x5
Incline Bench 5x5
Flat Bench 5x5
Bent-over barbell row 5x5
Chin Up/Lat Pulldown 5x8
Shoulder Press 5x5
Barbell curl 5x8
Lying triceps extension 5x8
Standing barbell calf raise 5x25

Deadlifts at the end ; at least once a week on the last day, 1 working set of 3-5.
5x5 means 2 warmups @ 60,80% of target weight; 3 working sets @ 100% of target weight.
Once you can complete 5-8 repetitions across all 3 working sets, increase the weight 2.5-5pounds and start over.

Rest 2 minutes between sets.


Train three days per week for three months

[Lifter269]

Monday: Bench press 3x5, Squat 3x5, Deadlift 3x5, OH press 3x5

Tuesday: rest/cardio

Wednesday: Bench press 3x5, Squat 3x5, Power clean 3x5, OH press 3x5

Thursday: rest/cardio

Friday: Bench press 3x5, squat 3x5, Deadlift 3x5, Oh press 3x5
with some assistance workouts
Week 2: same thing but 3x3
Week 3: same thing but 3x 5-3-1
week 4: deload

bad or good? need input before i start this!

Are you trying to do Wendler's 5/3/1? If so, Make one day bench w/ assistant exercises, next day squat, then OH press, then finish off with deadlift. All exercises should be done with 2-4 assistant lifts and only do each main lift once a week.

[DerekEt]

O_o

[wantstogainmass]

yes i was trying to do the wendlers 5/3/1 but 1 lift a day with some assistance work doesnt seem enough.

[Tb0282]

yes i was trying to do the wendlers 5/3/1 but 1 lift a day with some assistance work doesnt seem enough.

Thats cause its not enough.

Listen to Derek, he's pro with fullbody routines.

[DerekEt]

Thats cause its not enough.

Listen to Derek, he's pro with fullbody routines for strength

lol fixed. still don't know about hypertrophy/bodybuilding, need to figure it out.

[wantstogainmass]

alright ill give it a try its not like im making any gains right now anyway

[Meliih]

Program that have worked for tons of people.
http://forum.bodybuilding.com/showthread.php?t=4195843