Full body broken up over six days...

[Benson1990]

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...

[TomMutaffis]

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.

[paulinkansas]

I'd alternate a horizontal pull for 1 or 2 of the chin up days. Horizontal pull = rowing.

[cmacken]

This is Push/pull 3x per week

Is it fine? Maybe

[air2fakie]

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.

[TolerantLactose]

You have an actual push/pull. I think it's a good way to go but I would have more variations in there.

[SuffolkPunch]

A couple of my previous - both used for at several months.

https://forum.bodybuilding.com/showt...hp?t=177900771
https://forum.bodybuilding.com/showt...hp?t=176639701

[Benson1990]

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

[TolerantLactose]

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.

[WolfRose7]

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

[Benson1990]

My preference for 5x full body is Lower - Press - Pull - Acc each day

How would you lay that out? exercise selection wise?

[jaxqen]

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.

[WolfRose7]

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

[grey27]

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?

[SuffolkPunch]

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.

[dgoyena216]

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.