Rate and Improve my Full body program pls

[skinnyfatadult]

What do you think of my exercise selection and programming for strength and aesthetics with this ? Progression is like Fierce 5 / Stronglifts


Workout A

1. Back Squat 3x5
2. Hip Thrust 3x10
3. Flat Bench Press 3x5
4. Weighted Chin Up 3x6
5. Farmers Walk 3x 50 steps
6. Face Pulls 2x12

Workout B

1. Conventional Deadlift 3x5
2. Barbell Reverse Lunge 3x10 each leg
3. Standing OHP 3x5
4. Bent over Row 3x10
5. Farmers Walk Overhead 3x50 steps
6. Face Pulls 2x12

[SuffolkPunch]

It looks very similar to programs we recommend for novices.

However, the important details are missing like how to choosing loadings, how to progress, how to manage fatigue and stalling. These are what make a program work.

Just follow something like Fierce 5 without alterations (unless approved alternatives as given in the thread).

[skinnyfatadult]

Yeah no That’s great and all and I’m always happy to learn something new but Fierce 5 does not include any carry movements which are essential for me and last I checked a weighted pull or chin up is much better than simple lat pulldowns. Also I wrote that I’m basically using the same progression scheme like f5 just that the exercises are my own personal choices and just asking for opinion on the exercise selection

[SuffolkPunch]

I wouldn't say that such movements are essential... especially not when your goals are not particularly focused on one thing - otherwise F5 would contain carry movements.

When reading articles on the internet - if something is described as essential or the only way of doing something then treat it with scepticism - that's my advice anyway.

[air2fakie]

Maybe OP is a farmhand or builds pyramids.

[lsiberian]

Such a strange program lol. Plenty of free great programs to run out there. Use one of those instead.

[BeginnerGainz]

I feel like this is an Athlean-X program

[paulinkansas]

Maybe OP is a farmhand or builds pyramids.

He could also have a day job as a trireme rower. His night/weekend job is a gigolo.

[skinnyfatadult]

Carrying **** around is one of the most functional things one can do. It also builds some important muscles to improve appearance like traps, forearms, core, legs… nearly everything. Judging by your pics you guys have 0 trap development so you might wanna pick up this exercise. Not to mention it’s the best for developing grip strength. Various studies have proven the effectiveness of loaded Carrie’s and the best trainers/ coaches in the world tend to support it. Fierce 5 gets overrated by guys who probably have too much bodyfat to do a proper pull or chin up so they just stick to doing lat Pulldowns making minimal back gains calling any other program that actually looks challenging "strange"

[air2fakie]

Carrying **** around is one of the most functional things one can do. It also builds some important muscles to improve appearance like traps, forearms, core, legs… nearly everything. Judging by your pics you guys have 0 trap development so you might wanna pick up this exercise. Not to mention it’s the best for developing grip strength. Various studies have proven the effectiveness of loaded Carrie’s and the best trainers/ coaches in the world tend to support it. Fierce 5 gets overrated by guys who probably have too much bodyfat to do a proper pull or chin up so they just stick to doing lat Pulldowns making minimal back gains calling any other program that actually looks challenging "strange"

No one said farmer's walks are "strange", just that they're not "essential". Others were speculating why they might be essential to you specifically.

Your program looks fine if that's what you want to do, but if you already know it's better than other novice programs & you're more developed than people here, you didn't need to post supposedly asking for advice.

[BeginnerGainz]

Carrying **** around is one of the most functional things one can do. It also builds some important muscles to improve appearance like traps, forearms, core, legs… nearly everything. Judging by your pics you guys have 0 trap development so you might wanna pick up this exercise. Not to mention it’s the best for developing grip strength. Various studies have proven the effectiveness of loaded Carrie’s and the best trainers/ coaches in the world tend to support it. Fierce 5 gets overrated by guys who probably have too much bodyfat to do a proper pull or chin up so they just stick to doing lat Pulldowns making minimal back gains calling any other program that actually looks challenging "strange"

Farmers walks are the most overrated fad to come out of the “functional” fitness world. They quite literally don’t do anything that the other exercises in your “program” won’t do.

Then you badmouth lat pulldowns for some reason, when it’s strength curve isn’t as bad as a pullup/chin-up (which is a very good thing) Either way, the farther away the upper arm gets from the body, the less the lats can produce force. Vertical pulls are more teres major than lat anyway.

If you want a challenging core exercise then do suitcase carries as a metabolic finisher after your workouts.

As far as your B days, enjoy nagging lower back pain. You got deadlifts, overhead pressing and bent over rows in one day. Not very well thought out.

Speaking of not well thought out, maybe NOT insult the people who tried to give you honest answers to your query.

[MyEgoProblem]

Carrying **** around is one of the most functional things one can do. It also builds some important muscles to improve appearance like traps, forearms, core, legs… nearly everything. Judging by your pics you guys have 0 trap development so you might wanna pick up this exercise. Not to mention it’s the best for developing grip strength.

Various studies have proven the effectiveness of loaded Carrie’s and the best trainers/ coaches in the world tend to support it. Fierce 5 gets overrated by guys who probably have too much bodyfat to do a proper pull or chin up so they just stick to doing lat Pulldowns making minimal back gains calling any other program that actually looks challenging "strange"

Loaded carries are great.
But they are Certainly unnecessary. Much like shrugs, I've done them occasionally..

Built my traps with deadlift variations, some overhead work and band facepulls

https://www.instagram.com/p/CWUJyZ-t...dium=copy_link

Chins are great too.
But totally unnecessary.

I knew i have more bf% (idc about aesthetics at all) before anyone decides to tell me xD

I don't think you're setup strange at all really. It's ultra basic, but honestly it suffers from the same problems as almost every other noob setup.. It needs more pushing volume.
3 sets of bench alternated with 3 sets of press will syall you out in a few weeks.

[TolerantLactose]

Workout A

1. Back Squat 3x5
2. Hip Thrust 3x10
3. Flat Bench Press 3x5
4. Weighted Chin Up 3x6
5. Farmers Walk 3x 50 steps
6. Face Pulls 2x12

Workout B

1. Conventional Deadlift 3x5
2. Barbell Reverse Lunge 3x10 each leg
3. Standing OHP 3x5
4. Bent over Row 3x10
5. Farmers Walk Overhead 3x50 steps
6. Face Pulls 2x12

total body workout A:

1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Barbell Squats - 3 x 5
3. Barbell Hip Thrusts - 3-4 x 10-12
4. Barbell Bench Press - 3 x 5
5. Weighted Chin Ups - 3 x 6-10 to failure
6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight
7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality)

total body workout B:

1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Deadlifts - 3 x 5
3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10
4. Barbell OHP - 3 x 5
5. Barbell Rows - 3 x 10-12
6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)

Workout A:
Barbell Squats: 3 x 5
Barbell Hip Thrust: 3 x 10
Barbell Bench Press 3 x 5
Pull ups: 3 x Failure (6/4/4 currently)
DB Farmer's Carry 3 x 50 Steps w/ 1/2 BW Each Hand
Face pulls 3 x 10

Workout B:
Barbell Deadlift: 3 x 5
Barbell Overhead Press: 3 x 5
Barbell Squats: Deload (135 lb as opposed to 185 normally) for 3 x 10
Barbell Row: 3 x 10
Db Overhead Farmer's Carry 3 x 50 steps w/ 1/4 BW Each hand
Face pulls 3 x 10

Workout A:

Squat 3x5
Bench Press 3x5
Weighted Chin Up 3x5
Barbell Curls 3x10

Workout B:

Squat 3x5
OHP 3x5
Deadlift 1x5
Weighted Chin Up 3x5
Skullcrushers 3x10

Maybe don't make random changes every weeks looking for the perfect program.

[PissChugger]

The hip thrusts and lunges seem out of place. I wouldn't bother with them at this stage. Workout B is going to heavily tax your spinal erectors and upper back, repeating it twice in 1 week could quickly burn you out. I'd put the bent over rows on Workout A, the chinups on workout B. Beware that the 3x5 deadlift volume will soon become too much, plan ahead as to how you'll make it work.