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  1. #1
    Registered User Eli2309's Avatar
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    Full body volume

    Any experienced lifter been successful with 3 days a week full body? Just started training this style a couple of weeks ago. Is this too much?

    Full body
    MONDAY (heavy chest)
    Bench 3x5
    Front squat 3x8
    Bb row 3x12
    Kneel ohp 3x10
    Dips 2x8
    Curls 3x12
    Side lat 2x16
    Rear lat 2x17
    Skull crush 3x12
    /pull ups 3x10/ Db row 2x15


    WEDNESDAY heavy shoulder
    Deadlift 3x6
    Kneel ohp 3x5
    Incline bench 3x12
    Reverse lunge 3x11
    Dumbells fly 2x15
    Hammer curl 2x11
    Side lat 2x11
    Rear lat 2x12
    Oh tri 3x14
    Shrugs 2x22
    Db row 3x15


    Friday (heavy legs/back)
    Front squat 3x5
    Bench 3x8
    Bb row 3x5
    Kneeling ohp 3x12
    Dips 55 2x12 12
    Curl 3x5
    Side lat 2x18
    Rear lat 2x19
    Skull crush 3x18
    Db row 2x20
    Last edited by Eli2309; 01-17-2022 at 10:13 PM.
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  2. #2
    Registered User air2fakie's Avatar
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    Originally Posted by Eli2309 View Post
    Just started training this style a couple of weeks ago. Is this too much?
    I dunno, you tell me - you should figure it out pretty soon if you're experienced. Someone else's opinion on how much volume you can handle isn't really that applicable.
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  3. #3
    Registered User WolfRose7's Avatar
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    It's a bit odd.
    5 lots of rows and then you add to this fronts squats twice is probably overkill for upper back limited work.

    Oddly you may well lack quad work, definitely lack glute work, and could probably use a pure hinge.
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  4. #4
    Registered User Eli2309's Avatar
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    Originally Posted by WolfRose7 View Post
    It's a bit odd.
    5 lots of rows and then you add to this fronts squats twice is probably overkill for upper back limited work.

    Oddly you may well lack quad work, definitely lack glute work, and could probably use a pure hinge.
    I see… what would you suggest switching out or rotating? I’m lifting in my basement with only a barbell and dumbells for now.
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  5. #5
    Registered User WolfRose7's Avatar
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    Originally Posted by Eli2309 View Post
    I see… what would you suggest switching out or rotating? I’m lifting in my basement with only a barbell and dumbells for now.
    Any back squat variation for one of the fronts.
    High or low bar, regular, pause, pin

    I'd probably ditch the barbell rows entirely and keep the bulk of my back volume to single arm / band or cable work.

    Less systemic fatigue, same hypertrophy work rate.

    Finally I'd add 1 of RDL, Good Morning, Hip Thrust to 1 day
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    Super Macho FatBallz's Avatar
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    What's the deal with the odd number of reps for a lot of exercises?

    Is that just your current max on an increasing rep progression scheme or did you pick those numbers for a reason?
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  7. #7
    Registered User Eli2309's Avatar
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    Originally Posted by FatBallz View Post
    What's the deal with the odd number of reps for a lot of exercises?

    Is that just your current max on an increasing rep progression scheme or did you pick those numbers for a reason?
    It’s my progression, I just deleted the weight I used
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    Yells at clouds BS57's Avatar
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  9. #9
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    Front squat 2 times a week with rows and deadlifts
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