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  1. #1
    Registered User Benson1990's Avatar
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    Full body broken up over six days...

    Would a six day a week full body type method work if volume was kept under control?

    Something like this:

    Monday
    Squat
    Bench Press

    Tuesday
    Chin ups
    RDL

    Wednesday
    Squat
    Overhead Press

    Thursday
    Chin ups
    RDL

    Friday
    Squat
    Bench Press

    Saturday
    Chin ups
    RDL

    Sunday
    Off

    Say 3 sets of 5 - 8 reps, every muscle is more or less still only getting hit 3x weekly.

    You could also alternate Overhead press with bench so the second week you're overhead pressing twice a week, then go back to bench the third week etc...
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  2. #2
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    This program seems a bit incomplete, and also might be difficult to recover from with 3X/week squatting.

    Perhaps an Upper/Lower split would work better for you:

    Monday - Upper:

    * Bench Press
    * Dumbbell Rows
    * Dips
    * Curls

    Tuesday - Lower:

    * Squats
    * Stiff Leg Deadlift
    * Walking Lunges

    Wednesday - Upper:

    * Pull-Ups
    * Incline Dumbbell Bench
    * Side Raises
    * Pushdowns / Hammer Curls - Superset

    Thursday - Lower:

    * Trap Bar or Rack Pull Deadlift
    * Leg Extension
    * Leg Press

    Friday - Upper:

    * Overhead Press
    * Barbell Rows
    * Close Grip Bench Press
    * Rear Delt (Face Pulls, etc.)

    Saturday - Lower:

    * Front Squats
    * Leg Curls
    * Calf Raises

    This would cover your bases in terms of hitting all muscle groups, a mix of compound and isolation movements, and some good variation to keep things interesting and allow for adequate recovery.
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  3. #3
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    I'd alternate a horizontal pull for 1 or 2 of the chin up days. Horizontal pull = rowing.
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  4. #4
    Registered User cmacken's Avatar
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    This is Push/pull 3x per week

    Is it fine? Maybe
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  5. #5
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    A 6 day full body is fine if you have the time, and your volume is very reasonable. Think you could pick a better variation of exercises than what you list though, at least get rows in somewhere.
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    You have an actual push/pull. I think it's a good way to go but I would have more variations in there.
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  7. #7
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  8. #8
    Registered User Benson1990's Avatar
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    Maybe something like this would be better

    Monday
    Squat
    Bench
    RDL

    Tuesday
    Chin ups
    Rows

    Wednesday
    Squat
    OHP

    Thursday
    Pull ups
    Rows

    Friday
    Squat
    Bench
    RDL

    Again rotating between Overhead pressing and benching
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Benson1990 View Post
    Maybe something like this would be better

    Monday
    Squat
    Bench
    RDL

    Tuesday
    Chin ups
    Rows

    Wednesday
    Squat
    OHP

    Thursday
    Pull ups
    Rows

    Friday
    Squat
    Bench
    RDL

    Again rotating between Overhead pressing and benching
    If you're going with that template, I'd put RDL on Tues/Thurs.
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  10. #10
    Registered User WolfRose7's Avatar
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    Originally Posted by Benson1990 View Post
    Maybe something like this would be better

    Monday
    Squat
    Bench
    RDL

    Tuesday
    Chin ups
    Rows

    Wednesday
    Squat
    OHP

    Thursday
    Pull ups
    Rows

    Friday
    Squat
    Bench
    RDL

    Again rotating between Overhead pressing and benching
    My preference for 5x full body is Lower - Press - Pull - Acc each day
    5 day full body crew

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  11. #11
    Registered User Benson1990's Avatar
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    Originally Posted by WolfRose7 View Post
    My preference for 5x full body is Lower - Press - Pull - Acc each day
    How would you lay that out? exercise selection wise?
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  12. #12
    Registered User jaxqen's Avatar
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    Just curious, how is this full body? You are alternating chest & quads with back & hams? Sure, other groups are involves, but I wouldn't call it a full body. An upper body involves both push and pull movements, not only both upper and lower movements.

    Also, no horizontal pull movement, press & squat 3 times a week (might be difficult to recover, even if the volume is low), very minimalistic.
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  13. #13
    Registered User WolfRose7's Avatar
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    Originally Posted by Benson1990 View Post
    How would you lay that out? exercise selection wise?
    Rough example
    1.
    Squat
    Bench
    Row

    2.
    Deadlift
    Press
    Chin

    3.
    Assistance Squat (pause, pin, high bar)
    assistance Bench
    light back, bandwork

    4.
    Assistance deadlift
    assistance press
    pull ups

    5.
    Supp squat (belt squat, leg press, tempo squat)
    supp bench (dumbbell, cg floor, etc)
    Rows

    This is not including general GPP and accessory work
    5 day full body crew

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  14. #14
    Registered User grey27's Avatar
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    People don't think twice about doing 3 sets of bench press followed by 2 or 3 sets of DB shoulder press in one day, but doing 3 sets of bench press one day and 3 sets of DB shoulder press the next is forbidden?
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  15. #15
    Moderator SuffolkPunch's Avatar
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    Originally Posted by grey27 View Post
    People don't think twice about doing 3 sets of bench press followed by 2 or 3 sets of DB shoulder press in one day, but doing 3 sets of bench press one day and 3 sets of DB shoulder press the next is forbidden?
    Yep, that never made sense to me either.
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  16. #16
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    If you're going to do something like this you cannot run the same intensity throughout the week. You will have to modulate it a bit.
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