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  1. #1
    Registered User Willjam3's Avatar
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    Unhappy Help needed fullbody at home routine

    Hi everyone. I have a full body workout and I just bought a new barbell that can go up to 150kg so can monitor progress better. I have written a 2 week A B A B A B rotation and need to ask whether this is junk volume or not? My main goal is to gain muscle mass as quickly as possible but I enjoy the ability to actually add weight to the bar and monitor strength/progressive overload systematically through strength training lifts. I have lifted for around 1 year and a bit but to be honest I have yoyoed around constantly on pushpull splits etc and cant seem to stay consistant with a routine. TBF though I started at 129ib at 12%bf and am now at 171ib at 18% so I did build a decent amount of lean mass even though it was inconsistent. I know form I know progress and the workout I have been on has worked to be fair and I will share that but I want to add my barbell into the mix. I am 21 and 5'9. I am also gaining exactly .5ib a week to lean bulk at 2900 calories.

    This is the new workout.

    full body workout

    week 1 A B A

    A
    5 x 5 Pullups 5kg 3mins 5, 5, 5, 5, 3
    4 x 8 - 12 OHP bar 37kg 2min
    4 x 6- 8 Barbell rows 2mins
    4 x 12 weighted push 1.40 10kg 12, 12, 12, 8
    3 x 8-12 7kg incl curl 1.30 12, 12, 10
    3 x 15-20 close grip bench press for tris
    4 x 10 romanian split squat unweighted 2min

    B
    4 x 15 Romanian deadlift barbell
    3 x 6-8 unweighted chinups
    8 x 3 Bench press
    4 x 12 double lat raises 6kg 1.15 12, 12, 12, 10
    2 x 10-15 decline pushups 1.30 15,15, 12, 9
    2 x farmer walks 25kg 1min 5, 4,


    week 2 B A B

    B
    5 x 6-8 dips 8kg 3min 8, 8, 8, 8, 6
    5 x 6 - 8 unweighted chinups 2.30 8, 8, 7, 6, 6
    4 x 12 Double lat raises 6kg 1.15 12, 12, 12, 10
    4 x 10-15 decline pushups 1.30 15, 15, 12, 9
    3 x 10 -12 seated hammer curls alt rep 1min 7kg Left right 99, 88, 77
    4 x farmer walks 25kg 1min 5, 4, 3, 2
    4 x 10 romanian split squat unweighted 2min

    A
    3 x 6 pull ups unweighted 2mins
    2 x 8-12 barbell OHP 37kg 2min
    2 x 6- 8 barbell rows 2mins
    2 x 12 weighted push 1.40 10kg
    3 x 15-20 close grip bench press tris






    This is the old workout/one without the bar


    week A

    A

    5 x 5 pullups 2.30min 5kg 5, 5, 5, 5, 3 (5
    4 x 8-12 bar OHP 37kg 2min 12, 12, 12, 12
    4 x 8-12 bw rows raised 1.45 12, 12, 10, 9
    4 x 12 weighted push 1.40 10kg 12, 12, 10, 8
    3 x 8-12 7kg curl incline 1.30 12, 12, 10
    3 x 15-20 diamond pushup (knees) 1min 14(2), 6(1), 1(4)
    B


    5 x 6-8 weighted dips 8kg 3min 8, 8, 8, 8, 6
    5 x 6-8 unweighted chin 2.30min 8, 8, 7, 6, 6
    4 x 12 double lat raises 6kg 1.15 12, 12, 12, 10
    4 x 10-15 decline pushups 1.30 15, 15,
    12, 9
    3 x 10-12 each arm seated alt hammer curls 1min 7kg 99,88, 77
    4 x corridor 25kg 1min break farmers walks 5, 4, 3, 2


    week 2

    B

    5 x 6-8 weighted dips 8kg 3min 8, 8, 8, 8, 6
    5 x 6-8 unweighted chin 2.30min 8, 8, 7, 6, 6
    4 x 12 double lat raises 6kg 1.15 12, 12, 12, 10
    4 x 10-15 decline pushups 1.30 15, 15,
    12, 9
    3 x 10-12 each arm seated alt hammer curls 1min 7kg 99,88, 77
    4 x corridor 25kg 1min break farmers walks 5, 4, 3, 2
    4 x 10 bulgarian split squats


    A
    3 x 6 pullups 2.30min 5kg 5, 5, 5,
    2 x 8-12 OHP db 15kg 2min 12, 12,
    2 x 8-12 bodyweight rows raised legs 1.45 12, 12, 10, 9
    2 x 12 weighted pushup 1.40 10kg 12, 12, ������
    3 x 15-20 diamond pushup (knees) 1min 14(2), 6(1), 1(4)
    4 x 10 unweighted bulgarian split squats
    Last edited by Willjam3; 01-21-2021 at 04:08 AM.
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  2. #2
    Registered User safcpaul's Avatar
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    What are your lifts in the big 3
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  3. #3
    Registered User Willjam3's Avatar
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    Originally Posted by safcpaul View Post
    What are your lifts in the big 3
    By that you mean weight for bp, squat and dl? squat around 90kg, bp around 70kg, dl around 120kg

    in this workout, I will do heavy bp as its 8 x 3, deadlifts I will do a lighter weight and high rep, and I am not doing squats but am doing the bulgarian split squats
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