Rate my work plan

[Soulman2477]

I have access to a plop and dips bar and a barbell with a rack to do overhead press and squats

Workout A
Squats
Dips
Pull-ups
Overhead press
Bicep curls
Press ups

Workout B
Lunges
Dips
chin-ups
Overhead press
press ups
Bicep curls

Full body 3 X a week
8 to 10 reps
3 sets

Please give your advice

[FurtadoZ9]

Workout A
Squats
Dips
Rowing movement

Accessory bicep work
Accessory tricep work
Accessory delt work (front/side, non-compound)


Workout B
Lunges (recovery, lighter/higher reps)
Overhead press
Deadlift variant

Accessory vertical work (pullups)
Accessory upper anterior work (your press-ups, etc.)
Accessory delt work (rear, non-compound)


3-4 sets for the primary movement work (bolded, perhaps less for the deadlifts)
2-3 sets for the accessory work
8-12 reps is good. Either progress with more weight, or more reps.

And rotate each week of course. So ABA, BAB, etc.

This is how I would structure it with your equipment and parameters.

[ChunkBuster]

I wouldn’t do dips in both workouts. I’d swap one for flat or incline bench

[FurtadoZ9]

I wouldn’t do dips in both workouts. I’d swap one for flat or incline bench

Don't think he has the setup for benching.