Workout Plan

[tipu25]

Hi Guys,

I know this topic has been beaten to death but just wanna get an opinion on what i am looking at based on my research.

Goal: lose weight (i am seriosuly overweight at 230lbs) and build core/functional strength

I am planning on doing compound exercises 3 days a week and 3 days Cardio (i would like to improve stamina and overall conditioning)
All exercises are same other than Squats, Deadlifts and Lunges which i do once a week each
Thinking behind that is as i would be doing lot of cardio i dont want to over work legs and feel overly tired.

Does this make any sense?? Thanks

Squats
Bench Press
Bent Over Rows
Pull Ups
Shoulder Press
Dips
.
Core
.
Bench Press
Bent over Rows
Pull Ups
Deadlift
Shoulder Press
Dips
.
HIIT
Core
.
Bench Press
Bent over Rows
Pull Ups
Lunges
Shoulder Press
Dips
.
HIIT
Core

[Squid24]

I would put Dead lift before Bench. Lunges aren't a compound lift. So maybe Front Squats..before Bench?

Set and reps?
What are you doing to progress upward?
Reset and Deload protocols?

Have you thought about following a program already written and has all that in place for you?

[tipu25]

Thanks for the reply Squid

Set and Reps: i was thinking 3 sets of 8x12 reps (i am not concerned about building size, i would rather like to focus on stamina)
Progress upward: Start with 8 reps, move up a rep every week and after 5 weeks increase weight (like All Pro Plan)
Reset and Deload: I need to do that on a weekly basis?

I looked at other full body plans, but i couldn't find any that let me incorporate HIIT/Cardio on off days as that would mean working legs 6 days a week.

I would appreciate if you can point me towards a program that let me work on conditioning while keep high level of cardio of off days.

I would put Dead lift before Bench. Lunges aren't a compound lift. So maybe Front Squats..before Bench?

Set and reps?
What are you doing to progress upward?
Reset and Deload protocols?

Have you thought about following a program already written and has all that in place for you?

[rawcuz]

if you feel you are seriously overweight I would regress some of the bodyweight exercises you have their chosen such as pull-ups and dips. For example I would introduce self rows instead of pull ups if this is the foundation program of your entry into the gym.

[n64bomb]

18 sets of heavy compounds 3x per week. That is disaster. There is a reason novice programs have 3-4 heavy compounds per day. Even 4 heavy compounds in the main day is really pushing it.