Full Body 3x/Week

[rdaled]

I have been doing this routine for about 6 months and I'm starting to see some nice gains, strength and size. I'm continually making tweaks here and there to make it more effective. Looking for input on which exercises to group together, and in what order. Here is where I'm currently at.

Alternating rep ranges every 6-8 weeks. 1-3 reps short of failure.
Low - 3x5
Mid - 3x10
High - 3x20

Saturday
Barbell squat
Bench press
T-bar row
Incline DB curl (superset)
Calf raises (superset)
Lying DB tricep ext
Hanging leg raises

Monday (I do this workout at 4am and my lower back is pretty stiff when I first get up, so doing the OH press first gets me loosened up for deadlifting)
Barbell overhead press
Deadlift
Dips
Rear delt DB raise
Hip raises
DB farmers carry

Wednesday
Walking DB lunges
Barbell row
Incline DB press
Close grip bench press
Chin-ups
Bench leg raises

[air2fakie]

I have been doing this routine for about 6 months and I'm starting to see some nice gains, strength and size. I'm continually making tweaks here and there to make it more effective. Looking for input on which exercises to group together, and in what order. Here is where I'm currently at.

You literally say nothing about where you are currently at with this program, nor any feedback of your own from running it for 6 months.

[tommy4life]

Deadlift 3x20?

[rdaled]

Yeah, much lighter weight obviously. It’s actually more cardio than strength training.

[TAWS6]

You’re more than likely limiting your progress with this. Are you at a 225 bench, 315 squat yet?

[rdaled]

You’re more than likely limiting your progress with this. Are you at a 225 bench, 315 squat yet?

3x5 starting weight
145 bench
160 squat

3x5 end weight
175 bench
200 squat

Currently doing 3x10
125 bench
155 squat

[radrd]

Yeah, much lighter weight obviously. It’s actually more cardio than strength training.

Is this cardio your objective? If not, I would switch to Fierce 5, All Pro, or any other well-regarded novice program that you don't write or tweak.

[tommy4life]

Do what the guy above said^^



However, if you're absolutely stuck to this kind of training, check out https://forum.bodybuilding.com/showt...6864811&page=1 for ideas on structuring your routine.

[CW47]

However, if you're absolutely stuck to this kind of training, check out https://forum.bodybuilding.com/showt...6864811&page=1 for ideas on structuring your routine.

Yes, I always link to the same post (from that thread) whenever people ask about full body training: https://forum.bodybuilding.com/showt...#post342420241

[TAWS6]

3x5 starting weight
145 bench
160 squat

3x5 end weight
175 bench
200 squat

Currently doing 3x10
125 bench
155 squat

Yeah you definitely don’t need a heavy light medium setup yet.

[rdaled]

Yeah you definitely don’t need a heavy light medium setup yet.

I am making good progress lately on 3x10, and I'm starting my 8th week of that tomorrow.

Would you stay with that rep scheme until a stall, and then switch to the 3x5 or 5x5 for a cycle? Or do a reset and stay on 3x10?

[TolerantLactose]

I am making good progress lately on 3x10, and I'm starting my 8th week of that tomorrow.

Would you stay with that rep scheme until a stall, and then switch to the 3x5 or 5x5 for a cycle? Or do a reset and stay on 3x10?

Whatever keeps you going keeps you going but your progress seems fairly slow.

[TAWS6]

I am making good progress lately on 3x10, and I'm starting my 8th week of that tomorrow.

Would you stay with that rep scheme until a stall, and then switch to the 3x5 or 5x5 for a cycle? Or do a reset and stay on 3x10?

I’d go for a 3x5 and eventually down the road just switch to an upper lower split.

[rdaled]

https://forum.bodybuilding.com/showt...post1697975763

[air2fakie]

https://forum.bodybuilding.com/showt...post1697975763

You look in much better shape than I was expecting based on your lifts, so I assume you have decent genetics & are pretty active outside of lifting.

At 51 if you just want to get a bit stronger & more muscular looking, and cardio & endurance is equally important to you, I think you could reach your goals even with your old program and eating at the slightest calorie deficit. Not everyone has the same goals re: strength & muscle, and you have to factor in your own personal preferences, enjoyment & other activities into the equation.

And don't focus too much on artificially slow eccentrics across the board.

[rdaled]

You look in much better shape than I was expecting based on your lifts, so I assume you have decent genetics & are pretty active outside of lifting.

At 51 if you just want to get a bit stronger & more muscular looking, and cardio & endurance is equally important to you, I think you could reach your goals even with your old program and eating at the slightest calorie deficit. Not everyone has the same goals re: strength & muscle, and you have to factor in your own personal preferences, enjoyment & other activities into the equation.

And don't focus too much on artificially slow eccentrics across the board.

Thanks for the feedback.

It's always a difficult balance between strength and endurance. Having to come to the realization that I can excel at one or the other, or be good or average at both. When I lift I want to be stronger, when I ride or run I want to be faster.

If you can't eat the cake then what's the point, right?

[air2fakie]

Thanks for the feedback.

It's always a difficult balance between strength and endurance. Having to come to the realization that I can excel at one or the other, or be good or average at both. When I lift I want to be stronger, when I ride or run I want to be faster.

If you can't eat the cake then what's the point, right?

Well don't sell yourself short, at non-professional levels you really can excel at both even as you get older (some of that depends on how much you exceled when you were younger though, as its easier IMO to maintain existing strength/athleticism as you get older than it is to develop it).

But when you add other factors into the equation (job, family, responsibilities, joint health, etc.) you have to narrow down what your true goals are & how much time/effort you want to put into getting there.

If you were happy with your progress & how you looked on your old program, don't become unhappy just because we think you are progressing too slow.

[rdaled]

Squat form…

165 lbs

Set 1



Set 2



Set 3

[air2fakie]

Squat form…

You're not challenging yourself, that's why your unrack & rerack is so casual and sloppy even though you're only doing 4 reps at such a low weight.

But as I note above, if you're happy with what you're doing, then keep doing it.

[rdaled]

You're not challenging yourself, that's why your unrack & rerack is so casual and sloppy even though you're only doing 4 reps at such a low weight.

But as I note above, if you're happy with what you're doing, then keep doing it.

I was up to 200 lbs 3x5 on my own program, but now trying to follow the Fierce 5 program which states to start light and add 10 lbs per week. Plus I am trying to adapt to squatting 3x per week vs only 1.

Not sure what you mean by my unrack and rerack being casual and sloppy... but I am here for advice and pointers.

[air2fakie]

I was up to 200 lbs 3x5 on my own program, but now trying to follow the Fierce 5 program which states to start light and add 10 lbs per week. Plus I am trying to adapt to squatting 3x per week vs only 1.

Fair enough, didn’t realize you switched programs. You’ll move up quick enough if you follow the program, so not a big deal.

Not sure what you mean by my unrack and rerack being casual and sloppy... but I am here for advice and pointers.

Ask again when the weight is high enough that you feel uncomfortable the way you’re doing it, and I’ll type out some. You might naturally fix it on your own out of preservation of life.

[paulinkansas]

https://forum.bodybuilding.com/showt...post1697975763

You need to smile more.

[Camarija]

Fair enough, didn’t realize you switched programs. You’ll move up quick enough if you follow the program, so not a big deal.



Ask again when the weight is high enough that you feel uncomfortable the way you’re doing it, and I’ll type out some. You might naturally fix it on your own out of preservation of life.

^

Good job sticking with it