Critique My Full Body Split

[NorCalRox]

This workout routine is very much like Rippetoe's and 5x5; however, I got most of this routine from higher-faster-sports.com article The Ultimate Training Split. The purpose of this routine is for strength first, size second (60% strength/ 40% size; I want people to know I work out). For the first month that I plan on doing this, I want to do a 5x5, with the first two sets ramping up, and then the last three sets to be the same weight.

- 3 days a week (M/W/F)
- 2 full body workouts
- Rotate through both workouts just like Rippetoe's
- Abs every workout
- Change rep range monthly (3x5 one month, 3x8-10 the next)
- Increase the weight for three consecutive workouts, decrease one, then build back up again (Example below)

3x5x100
3x5x105
3x5x110
3x5x105
3x5x110
3x5x115
*Possible 15-20lb weight gain in primary exercises each month. If I am not gaining at least 10lb each month in the main exercises, something is wrong with my nutrition. A 10lb gain is the rock bottom, 12-18lb monthly gain is an average I want.

Workout A
Primary leg exercise: Squat
Secondary lower body exercise(s) here
Horizontal push: Bench
Horizontal pull: Row
Secondary upper body exercise(s) here
Abs

Workout B
Primary leg exercise: Deadlift
Secondary lower body exercise(s) here
Vertical push: Military or Incline Press
Vertical pull: Pull-up
Secondary upper body exercise(s) here
Abs


Secondary (Isolation) Exercises that can be used:
Upper Body
Biceps- curl variants
Triceps- skullcrushers, tricep extensions
Shoulders- frontal/lateral raises
Chest- flyes, dips
Forearms

Lower Body
Thighs: leg extensions, lunges
Hamstrings: leg curls
Calves

[BOLT.]

I've never heard of a fullbody split.

But the routine looks ok.

[NorCalRox]

bump

[NorCalRox]

anyone?

[BOLT.]

Originally Posted by NorCalRox

anyone?

What do you want us to tell you? Try it out. At your bodyweight, you might be better off doing starting strength since it is more basic, and could result in faster strength gains. But do whatever you want.

[NorCalRox]

I did Rippetoe's for 5 months, took it as far as I could go with it until I stalled several times on each lift. Then I did 5x5 for 2 months until my soccer season started (couldn't work out as religiously as I wanted to). Now I want to do something similar, but different at the same time. Based on appearance, does it look like a good program for strength? is what I should ask.

[BOLT.]

Yes.

[olinerules87]

looks fine..

[NorCalRox]

I guess I'm going to give this a try.

[BOLT.]

Originally Posted by NorCalRox

I guess I'm going to give this a try.

At your weight though I would pick Starting Strength over that program any day...

[NorCalRox]

I've done Starting Strength. Look at my above post.

[BOLT.]

Originally Posted by NorCalRox

I've done Starting Strength. Look at my above post.

And you're still 5'9" 144lb? Rippetoe adds 30-40lb in the first 6 months on people on that program.

[Pathogen]

Originally Posted by BOLT.

And you're still 5'9" 144lb? Rippetoe adds 30-40lb in the first 6 months on people on that program.

Diet depending.

[NorCalRox]

This is alot like Rippetoe's in the first place, but with just a tad more variety. The secondary exercises are optional.

[BOLT.]

Originally Posted by NorCalRox

This is alot like Rippetoe's in the first place, but with just a tad more variety. The secondary exercises are optional.

But Rippetoe was unsuccessful with you because you're 144lb. Maybe you should figure what went wrong first.

[NorCalRox]

Originally Posted by BOLT.

But Rippetoe was unsuccessful with you because you're 144lb. Maybe you should figure what went wrong first.

Not much went wrong. My beginning stats in strength were abysmal. But my bench press went up 60 lb and military press 45 lb just to name two. I stalled, that's what the problem was.