Routine feedback

[Snkifador]

Heya there everyone. I'm a beginner-intermediate lifter and am looking for feedback on this 3 day, full body routine:

Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Reverse-Flyes / Face-pulls 3x8
Skullcrushers / Triceps Pressdowns 3x8
Barbell Calf Raises 3x10

Workout B
Front Squat 3x5
Incline Bench 3x5
Romanian Deadlift 3x8
Pull-ups 3x8
Preachers / Hammers 3x8
Ab work

Workout C
OHP 3x5
Deadlift 3x5
Flyes 3x8 / Dips 3x8
Chin-ups 3x8
Leg Curls 3x10
Leg Extensions 3x10

For the last few weeks I've researched workout programs extensively and as many will notice this is essentially Fierce 5 with a third workout rather than alternating A and B. I've been putting C together for a while, and although I have many iterations this looks like the most reasonable to me.

I'm hoping more experienced people could chime in and give their opinion on workout C. Some explanations:

-'Why not post this on the fierce 5 threads?' - I did, didn't receive feedback at the time and don't want to spam it, it's crowded as it is. Davis also seems to be away. In any case, the routine becomes sufficiently different with three templates instead of two for me to think it makes sense to post this here and collect general feedback.

-Reason for a C instead of rotating is I enjoy variety considerably. I want to include the major compounds in my routine, especially OHP and Deadlift. I realize this might come at the expense of some progression efficiency, but it's a compromise I'm fine with.

-The curls and extensions on C are in there mostly because I'm not squatting on that day, but I'm not sure whether they're necessary after deadlifting.

-The slashes mean that I'm still not sure which of the two exercises to keep, not necessarily that I'm rotating them (although I could)

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So all in all, what do you think? Thanks a bunch in advance.

[TheViking1992]

The frequency on the main lifts is rather low... I think you might be better off finding a different routine that fits your needs better, instead of completely reworking Fierce 5.

[Partyrocking]

You can just sub in OHP and Deadlifts into Fierce 5.

[Snkifador]

The frequency on the main lifts is rather low... I think you might be better off finding a different routine that fits your needs better, instead of completely reworking Fierce 5.

Really? It's the same as in F5, 2 main with 3-4 compounds total per day.

Also why do you think it looks completely reworked? I realize going ABC introduces substantial difference but workouts A and B are the original ones.

You can just sub in OHP and Deadlifts into Fierce 5.

Yes but you would need to give up Front Squat + RDL for DL + Leg Curls and Incline for OHP. Maybe I worded it poorly, but the goal of having 3 workouts as opposed to 2 was to increase variety of big compounds.

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Cheers for replying.

[TheViking1992]

Really? It's the same as in F5, 2 main with 3-4 compounds total per day.

Also why do you think it looks completely reworked? I realize going ABC introduces substantial difference but workouts A and B are the original ones.

Any idiot can throw together a list of exercises to do, but you're messing up the established frequency and progression of the program. You're going from doing the main lifts 1.5 times a week to once a week, which will make it harder to progress, when you're not compensating by increasing either volume or intensity. You're only reducing the frequency to get more variety and that's making the program less efficient.

[Snkifador]

Any idiot can throw together a list of exercises to do, but you're messing up the established frequency and progression of the program. You're going from doing the main lifts 1.5 times a week to once a week, which will make it harder to progress, when you're not compensating by increasing either volume or intensity. You're only reducing the frequency to get more variety and that's making the program less efficient.

I didn't even mention the progression I was going for. I listed only the routine.

I also even specified that I'm aware there is a tradeoff of progression efficiency for variety, something that's obvious when you go from 1.5x to 1x frequency, and that I was fine with it.

Implying I'm an idiot isn't very helpful, but criticism is criticism so thank you either way.