Fullbody Routine, 3 days a week, exercise selection?

[VQ35DE]

I picked 8 exercises total. 2 for back, 2 for chest, 1 for legs, and 3 for shoulders. 3x10 (sets x reps)

Weighted Pulluo
Weighted Dip
High bar Squat
DB Flat Bench
Standing Barbell OHP
T bar Row
DB Side Delt Raise
DB Rear Delt Raise

-Do you think the exercise selection could use improvement?

-Do you think I can fit some deadlifts in there?

[lgmorissette]

IMO you should do splits... or make a "2 days full body split" because one leg exercise isn't enough...

[NP603]

IMO you should do splits... or make a "2 days full body split" because one leg exercise isn't enough...

I would have to agree with this. I did full body for a while didn't see much improvement untill i went to a split like A/B aka push pull or upper/lower.

[Jasonk282]

squat
bench
deadlift
pull up

squat
ohp
row
chins

that's all ya need

[VQ35DE]

squat
bench
deadlift
pull up

squat
ohp
row
chins

that's all ya need

I like this.

-Do you think at I can go 100% on squats and 100% on deads in the same day? ..or should I have a lower squat weight on day 1 compared to day 2?

-Im currently doing 3x10 set/rep range. Should I keep this for all exercises? ..even deads?

[VQ35DE]

The way Ive been progressively overloading is that once I can achieve all 10 reps for all 3 sets for two days in a row I increase weight. If I fail two days in a row I decrease weight by 10%.

[VQ35DE]

-Do you think at I can go 100% on squats and 100% on deads in the same day? ..or should I have a lower squat weight on day 1 compared to day 2?

-Im currently doing 3x10 set/rep range. Should I keep this for all exercises? ..even deads?

bump

[Wildtim]

I like this.

-Do you think at I can go 100% on squats and 100% on deads in the same day? ..or should I have a lower squat weight on day 1 compared to day 2?

-Im currently doing 3x10 set/rep range. Should I keep this for all exercises? ..even deads?

Yes you can go 100% at your level of progress on all three days a week. I would say do this as a 5x5 for everything but chins and pull-ups, for those I would shoot for 50-75 total reps.

[VQ35DE]

Yes you can go 100% at your level of progress on all three days a week. I would say do this as a 5x5 for everything but chins and pull-ups, for those I would shoot for 50-75 total reps.

Ok. So going all out on squats and deads in the same day is fine. 5x5 sounds good.

But youre saying dont do pulls or chins weighted? Just go BW for high reps?

[Jasonk282]

Ok. So going all out on squats and deads in the same day is fine. 5x5 sounds good.

But youre saying dont do pulls or chins weighted? Just go BW for high reps?

Yup. No meed for weighted when your cranking out 125-225 a week.

[Wildtim]

Yup. No meed for weighted when your cranking out 125-225 a week.

Agreed,

I would say that if you get to 75 in three sets, dead hang, no kicking, it is time to add some weight.

[VQ35DE]

Thanks a lot guys. I appreciate the insight. Any thoughts on how I progressively overload?

The way Id progressively overload is that once I can achieve all 5 reps for all 5 sets for two days in a row I increase weight. If I fail two days in a row I decrease weight by 10%, then work my way back up, etc.

[Jasonk282]

Thanks a lot guys. I appreciate the insight. Any thoughts on how I progressively overload?

The way Id progressively overload is that once I can achieve all 5 reps for all 5 sets for two days in a row I increase weight. If I fail two days in a row I decrease weight by 10%, then work my way back up, etc.

If you hit 5x5 on any lift add weight(5-10 lbs) If you fail to hit 5x5 for 3 consecutive days on that lift reset by 10-15% and start the process back over.

[VQ35DE]

If you hit 5x5 on any lift add weight(5-10 lbs) If you fail to hit 5x5 for 3 consecutive days on that lift reset by 10-15% and start the process back over.

Sounds good. Thanks