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!!!

 

[jackswwagar]

If you want to do exercise for only 3 days in a week then you should choose Tuesday, Thursday, and Saturday for workout. Go for a walk, do few pushups and try to use low weights equipments of body building. This will help you in maintaining your fitness.

 

[scandinavian]

Just a general idea here:

1. Superset dips with pullups, varying grip on both

2. Superset some sort of chest press with some sort of row, again varying grip

3. Superset some sort of leg press (sqaut, lunge, press machine etc) with some sort of deadlift.

Throw in some shoulders on days one or two. Calves wherever. Abs where you feel like it.

Varying the grips (getting closer grips) as suggested for days one and two will help work your arms but throw some isolation stuff in there if you want.

I give such a vague outline because you said you were getting bored with your old routine. This would give you some freedom - experiment with different exercies and see what works best. Plus many people see results with the variation.

 

[midevilironsmasher]

for me personally I think a full body routine takes a longer time that 5x5. I'm on one right now and i'm making awesome gains but its very demanding to hit all the big compound lifts. I'm am doing 3 day's with 3 different workout and 3 different rep ranges. Also I keep the weight the same for all working sets and have only been adding the 2.5's each week.
Tuesday-4x8
Squat (1 band/2 chains)
Bench(2 chains)
Rows
Military Press
BB Curl
Hypers supersetted with weighted situps

Thursday-5x5
Deadlift(4 chains)
Weighted Pullups
Incline Bench
Upright Row
Close Grip bench(2 Boards)

Saterday-3x12
Squat 20reps (you know the one)
Weighted dips
Seated Cable Row
Push Press
Hammer Curl
Tri Pulldown.


I'm sure you could just change up the rep scheme but for me hitting all three rep ranges does the job.