Help Finding Full Body Routine (3 days a week - 10-12 reps)

[gymrat surfer]

Hello! I am over researching and in a state of paralysis by analysis. I would appreciate someone pointing me in a new direction (post some links) of a good full body routine.

I would like to stick to these parameters...
3 days per week
full body
10-12 rep range
Stick to compound exercises (from 5x5)

I was doing 5x5 but got bored of it and been slacking in the gym big time. So at the end of the day, I don't care about making gains, I just want to stay motivated and have a good workout! Whatever happens by default is fine with me.

Appreciate any good tips to create this new workout. I am done researching myself in circles. gosh. Pathetic! Thanks in advance!

 

[lweaver]

What's your motivation if in the end you don't care about gains?

How long were you on the 5x5? Seems like it shoulder get harder and very interesting, not boring?

 

[gymrat surfer]

I honestly just want to be fit, solid, be more flexible, have better endurance. Feel less injured and more functionable. I like to surf (which destroys shoulders on big swell), go to a boxing gym, mountain bike, etc.

Probably should Change my surname as I don't feel like a gym rat anymore. Yes, I was making great gains with 5x5! And I was in the gym way to long. I want to be in and out, hit it hard in less time.

 

[raze]

Sounds like you already know what you want, stick with compound exercises in the rep ranges you want with a few extras. You want to be in and out of the gym so work hard in the time frame you set for yourself.....

 

[Typo]

Squat/deadlift 5x5
Benchpress 3x8-12
Bent over row 3x8-12
Chin ups 3x8-12
Dips 3x8-12
Shoulder press 3x8-12
Abb work

Alternate squats and deads

 

[gymrat surfer]

Squat/deadlift 5x5
Benchpress 3x8-12
Bent over row 3x8-12
Chin ups 3x8-12
Dips 3x8-12
Shoulder press 3x8-12
Abb work

Alternate squats and deads

I Like this routine! Should I create an A & B version to alternate or just alternate the squats and dead lifts only?

 

[Typo]

I Like this routine! Should I create an A & B version to alternate or just alternate the squats and dead lifts only?

Depends how long you have been lifting and what weight you use.

I like it the way it is alternating squats and deads. Your body will tell you after a couple of weeks if your not recovering in between workouts.

Stick to it for 3 months then mix it up again

 

[gymrat surfer]

Ok Typo! I did the workout today! Holy crap! I almost puked in the end. I am in bed now cause I can't move. This workout was awesome and kicked my ass. I think it's harder then 5x5! Hope I won't be over training with this routine. Was able to do it in 55 minutes. Was resting 90 seconds in between sets. By the time I got to military press I was so week and couldn't put up more then 8 reps at 75lbs. Pathetic, but then again, I've been slacking last 3 months and worked out hard core today. Feels good to be back!

 

[MuscleG1]

I love to use "The Pumping Station" Split Routine Database. It's got literally 100s of workouts there man. I can't post links yet but I'll send you a pm with the addy ;-) I'm getting there. LOL

www(DOT)thepumpingstation(DOT)Com/splitroutines

 

[everettsisk]

I Like this routine! You have to do what others won't, to achieve what others don't!! While most are dreaming of success, winners wake-up and work hard to achieve it.......The pain you feel today is the strength you feel tomorrow......Well Eat Big. Lift Big. Get Big!!!