Fullbody 3x week

[ffdd11]

Hi, how are you? I want to know whwat do you think about this routine. I know that there are proved workouts on the sticks, but i just want to know if you consider that this routine is decent for building some mass

3 DAYS A WEEK A-B-A and the other week B - A - B

A:

Squat 3x6-8
Bench press 3x6-8
Barbell row 3x6-8
Incline dumbell bench press 3x8-10
closed lat pulldowns 3x8-10
reverse lunges 3x8-10
Bíceps 3x10-12 & calves 3x12-15 superset

B:

Front squats or leg press 3x8-10
OHP 3x6-8
RDL 3x6-8
Lat pulldowns 3x8-10
Dumbell bench press 3x8-10
Seated row 3x8-10
French press 3x10-12 & lateral raises 3x10-12 superset

I just want to know your opinión on this workout

Thanks!

[n64bomb]

Hi, how are you? I want to know whwat do you think about this routine. I know that there are proved workouts on the sticks, but i just want to know if you consider that this routine is decent for building some mass

3 DAYS A WEEK A-B-A and the other week B - A - B

A:

Squat 3x6-8
Bench press 3x6-8
Barbell row 3x6-8
Incline dumbell bench press 3x8-10
closed lat pulldowns 3x8-10
reverse lunges 3x8-10
Bíceps 3x10-12 & calves 3x12-15 superset

B:

Front squats or leg press 3x8-10
OHP 3x6-8
RDL 3x6-8
Lat pulldowns 3x8-10
Dumbell bench press 3x8-10
Seated row 3x8-10
French press 3x10-12 & lateral raises 3x10-12 superset

I just want to know your opinión on this workout

Thanks!

Too much.

[augmentedashe]

If your goal is mass over strength, you'll want to aim for higher reps (8-15) to get more blood into them. Low rep high weight will give you some size and strength gains (which are important if you've had little/none in the past) but it prioritizes strength over size.

[Squid24]

If you think you will enjoy it, then give it a try...

I too think it is a little too much, but give it a try at least...

I would replace Lateral raises with Facepull tbh..

[SuffolkPunch]

If your goal is mass over strength, you'll want to aim for higher reps (8-15) to get more blood into them. Low rep high weight will give you some size and strength gains (which are important if you've had little/none in the past) but it prioritizes strength over size.

That's not what higher reps do. See size vs. strength sticky thread.

[tblodg15]

To me it depends on your training age. For a beginner or novice I agree with the others in that it might be a bit too much.

But it is similar to the full body routine I am currently running with good results as an intermediate with 2+ years of solid training. The overall volume for what you have listed is similar to mine but I am using heavy-light-medium days with less exercises than what you have listed but 4-5 work sets of each compound exercise on my heavy and medium days and 3 sets of each on the light day. But I am also 51 years-old so a younger guy might now need the lighter day.

And I agree with squid in that face-pulls would be a great addition, I am doing them twice per week right now.

[ffdd11]

Do you think i will overtrain? Im a bigger. What would you change?

[tblodg15]

Do you think i will overtrain? Im a bigger. What would you change?

Instead of doing 3 sets of both barbell bench press and incline dumbbell bench press on workout A just do one of those. Same with bent rows and pull downs and the rest of the exercises that work the same muscle group. 3 sets for each muscle group done 3 times per week is plenty of volume for a beginner.

[ffdd11]

But if do for example bench press on A and OHP on b, i will be working my chest directly only when i do A. 6 sets when a is done twice and 3 sets when ita done once. Thats ok?

[tblodg15]

But if do for example bench press on A and OHP on b, i will be working my chest directly only when i do A. 6 sets when a is done twice and 3 sets when ita done once. Thats ok?

You have dumbbell bench press listed in the B workout so you would be doing 3 sets for chest all 3 days of the week regardless of A-B-A or B-A-B rotation.

Let me ask what routine are you doing right now? Some folks spend a lot of time trying to come up with the perfect program when the most important things are consistency, effort, and progressive overload.

[ffdd11]

You have dumbbell bench press listed in the B workout so you would be doing 3 sets for chest all 3 days of the week regardless of A-B-A or B-A-B rotation.

Let me ask what routine are you doing right now? Some folks spend a lot of time trying to come up with the perfect program when the most important things are consistency, effort, and progressive overload.

Nowadays im not working out. Im tryng to lose 10 lbs of body fat, and then to build muscle. That why im asking about this routine. Someone told me that a fullbody routine should contain everyday:

Horizontal Push
Vertical Push
Horizontal pull
vertical pull
quads
hams
1 o 2 accesories

thats wrong?

[tblodg15]

Where did anyone say that is wrong?

What is wrong is waiting to start working out, absolutely no reason to wait. Pick a program and get going if you want to do it.

[RockCrab]

Do you think i will overtrain? Im a bigger. What would you change?

I don't think this would cause you to over train but, depending on your work capacity / ability to recover, it could cause you to under intensify. What is your height / weight and where are you on the big 3?