Saw this and thought I might try it. Give me your thoughts.

[Teach]

I am moving away from 3 day full body to 1 body part a week. I saw this on the site and liked the way it looked but switched the back and leg day. I am looking for strength gains and size. What do you think about it and what changes would you suggest.

MONDAY

Dead lifts 3x5 (after warm up)
Bent barbell rows (reset after each rep) 3x8-10
Chin-ups 3x8-12
Stiff-leg dead lift 2x8-10
Shrugs 3x8-10

TUESDAY

Bench presses 3x5 (after warm up)
Incline bench presses 3x8-10
Weighted dips 3x8-10
Dumbbell flies 3x10-12
Reverse crunch/crunch 3x15-20 super set

THURSDAY

Barbell squats 3x5 (after warm up)
Leg presses 3x10-12
Walking lunges 3X50 feet
Leg curls 3x10-12
Seated calf raises 4X10

FRIDAY

Military presses 3x5 (after warm up)
Dumbbell lateral raises 3x10-12
Close-grip bench presses 3x10-12
Triceps Extensions 3x10-12
Barbell Curls 3x10-12

[SteveM70]

I like it. I'm currently doing something simular. If you have been on a three day full body workout for a while you may see some good results by switching to this type of routine.

I would do it as it is written for a while then make changes if you need to.

[Old_swole]

I am moving away from 3 day full body to 1 body part a week. I saw this on the site and liked the way it looked but switched the back and leg day. I am looking for strength gains and size. What do you think about it and what changes would you suggest.

MONDAY

Dead lifts 3x5 (after warm up)
Bent barbell rows (reset after each rep) 3x8-10
Chin-ups 3x8-12
Stiff-leg dead lift 2x8-10
Shrugs 3x8-10

TUESDAY

Bench presses 3x5 (after warm up)
Incline bench presses 3x8-10
Weighted dips 3x8-10
Dumbbell flies 3x10-12
Reverse crunch/crunch 3x15-20 super set

THURSDAY

Barbell squats 3x5 (after warm up)
Leg presses 3x10-12
Walking lunges 3X50 feet
Leg curls 3x10-12
Seated calf raises 4X10

FRIDAY

Military presses 3x5 (after warm up)
Dumbbell lateral raises 3x10-12
Close-grip bench presses 3x10-12
Triceps Extensions 3x10-12
Barbell Curls 3x10-12

Your only doing 3 sets for biceps a week? there is nothing wrong with a body part a week routine but yours needs some serious tweeking. the point of only working one body part per week is so you can totally blast the intended muscle and give it plenty of time to rest

[Teach]

Your only doing 3 sets for biceps a week? there is nothing wrong with a body part a week routine but yours needs some serious tweeking. the point of only working one body part per week is so you can totally blast the intended muscle and give it plenty of time to rest

My biceps will get also get hit when I do the chins and other back work.

[Old_swole]

My biceps will get also get hit when I do the chins and other back work.

Yes they will but you will never put on any serious size on your arms they will looked toned though.

[dabbe]

looks good only thing i would have to say about it is on

Monday - do goodmornings instead of the stiff leg deadlifts(just a thought)

[Tyrbolift]

*yawn*

Boring. Volume too low. I'd do one of your workouts in like 40 minutes, max. Too short.

[Sackett]

This looks like a routine I have done in the past where I progress in weight on the 3 major lifts. I posted the warm up and schedule below if you want to follow it. If not I see nothing wrong with what you are wanting to do. Like all routines see if it works for you if not change. Good Luck.

WARM UP INSTRUCTIONS FOR SQUATS, BENCH PRESS, AND DEAD LIFTS

Warm up at least 5-10 minutes doing light cardio
(First warm-up) 1x10 at about 45% of working sets
(Second warm-up) 1x5 at about 65% of working sets
(Third warm-up) 1x3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets

PROGRESSION INSTRUCTIONS

* Week 1 Do 10 reps for each working set of the core lifts (squats, bench presses and dead lifts) and 10 reps per set for assistance movements (as shown at left).

* Weeks 2-3 Increase the weights you're using and do eight reps per working set for the core lifts. Continue to perform 10 reps per set for the assistance exercises.

* Weeks 4-5 Increase the weights and do five reps for each working set of the core lifts. Drop your reps per set to eight for the assistance moves.

* Weeks 6-7 Increase the weight each week and do three repetitions for each working set of the core lifts. Assistance exercises remain at eight reps per set.

* Week 8 Increase the weight for squats, bench presses and dead lifts to the maximum that you believe you can lift for one rep.