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  1. #1
    PhD in Bronomics CheekyCuntt's Avatar
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    Is this a good workout program for a beginner/someone that's skinny fat?

    Hi,

    I'm going to be busy next year as a student and I've found this 3 day/ week Full Body Routine.

    The 3 Day Full Body Split

    Monday: Full Body Workout
    Tuesday: off
    Wednesday: Full Body Workout
    Thursday: off
    Friday: Full Body Workout
    Saturday: off
    Sunday: off
    The Program:

    Workout A

    Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Triceps Press Downs
    1 set of 10-12 reps.

    Calf Raises
    1-2 sets of 10-12 reps.
    1 minute rest between sets.

    Workout B

    Deadlifts
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Biceps Curls
    1-2 set of 10-12 reps.

    Abs
    1-2 sets of 10-12 reps.
    1 minute rest between sets

    The program involves switching between workouts A and B every session.

    Is this optimal for making gains as a beginner? Or is it lacking?
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  2. #2
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
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    Originally Posted by Cheeky****t View Post
    Hi,

    I'm going to be busy next year as a student and I've found this 3 day/ week Full Body Routine.

    The 3 Day Full Body Split

    Monday: Full Body Workout
    Tuesday: off
    Wednesday: Full Body Workout
    Thursday: off
    Friday: Full Body Workout
    Saturday: off
    Sunday: off
    The Program:

    Workout A

    Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Triceps Press Downs
    1 set of 10-12 reps.

    Calf Raises
    1-2 sets of 10-12 reps.
    1 minute rest between sets.

    Workout B

    Deadlifts
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Biceps Curls
    1-2 set of 10-12 reps.

    Abs
    1-2 sets of 10-12 reps.
    1 minute rest between sets

    The program involves switching between workouts A and B every session.

    Is this optimal for making gains as a beginner? Or is it lacking?
    Looks good to me. Is strength at the barbell lifts a priority or is muscle building your primary concern?
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  3. #3
    PhD in Bronomics CheekyCuntt's Avatar
    Join Date: Jul 2020
    Posts: 165
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    Originally Posted by BeginnerGainz View Post
    Looks good to me. Is strength at the barbell lifts a priority or is muscle building your primary concern?
    muscle building
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  4. #4
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Originally Posted by Cheeky****t View Post
    Hi,

    I'm going to be busy next year as a student and I've found this 3 day/ week Full Body Routine.

    The 3 Day Full Body Split

    Monday: Full Body Workout
    Tuesday: off
    Wednesday: Full Body Workout
    Thursday: off
    Friday: Full Body Workout
    Saturday: off
    Sunday: off
    The Program:

    Workout A

    Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Triceps Press Downs
    1 set of 10-12 reps.

    Calf Raises
    1-2 sets of 10-12 reps.
    1 minute rest between sets.

    Workout B

    Deadlifts
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Biceps Curls
    1-2 set of 10-12 reps.

    Abs
    1-2 sets of 10-12 reps.
    1 minute rest between sets

    The program involves switching between workouts A and B every session.

    Is this optimal for making gains as a beginner? Or is it lacking?
    It looks fine. I'd do overhead tricep extensions instead of pushdowns, 3x6-8 reps for squats, and possibly alternate RDL 3x10 and DL 3x6 on B days.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  5. #5
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
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    Originally Posted by Cheeky****t View Post
    muscle building
    Then I’d sub deadlifts with RDLs and hip thrust on an alternating basis, and alternate between OHP and incline bench. I’d swap out squats once in a while with leg presses since they tend to build the quads better.

    As you get more experience, you’ll want to add some more isolation exercises, like leg curls on deadlift/RDL/hip thrust day and leg extensions on squat/leg press days.
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