How is this routine?

[JDid23]

Hey everyone.. I have been doing a 3 day full body workout for around the past 4-5 weeks. I want to take it to the end of the year before switching up routines, and am wondering how something like this looks.



Thanks!


Day 1- Sunday
Squat- 3x5-8
Row- 3x5-8
Incline DB- 2x8-12
Tri Pushdowns- 2x8-12
Abs
Standing Calves- 3-6 sets

Day 2- Tuesday
Clean and Jerk- 4x3
Chinups/Lat Pulldowns (not sure which yet)- chins 3 sets, pulldowns 3x8-12
Dips- 3 sets sub failure
SLDL- 2x8
Abs
1 legged DB Lunges- 2 sets of 10 per leg.

Day 3- Thursday
Deadlift- 1x6
Bench- 2x5-8
Curl Variation- 3 sets
Closed Grip Bench Press- 2x8-12
Seated Calves- 3-6 sets
Seated DB Press- 2x8-12

 

[ExtraMile]

your making great progress with what your doing, some lifts increasing 10lbs a week, you shouldnt even be thinking about a new routien yet lol

 

[Tblock1]

Suggestions:
-Add military or overhead press
-2 days a week of squats
-2 days a week of barbell bench (do extra day on incline db bench day)
-perhaps 2 sets on deadlift, but lower reps to 5

You are 17 right? 17 is when your levels of testosterone are peaking, that's why I'm suggesting more volume. It's like you're on steroids. I'm 17 right now and do a lot of volume and still progress rapidly

 

[JDid23]

Suggestions:
-Add military or overhead press
-2 days a week of squats
-2 days a week of barbell bench (do extra day on incline db bench day)
-perhaps 2 sets on deadlift, but lower reps to 5

You are 17 right? 17 is when your levels of testosterone are peaking, that's why I'm suggesting more volume. It's like you're on steroids. I'm 17 right now and do a lot of volume and still progress rapidly

haha yeah man... for deads i ramp up to my 1 set max of 6 reps. I have clean/press in place of OHP so i thought that would be suitable.

EM- i agree with what you're saying completely, but i have all of the exercises i am progressing on in the routine, and i switched some of the lifts like pullovers/lat raises that feel uncomfortable to do. I want to continue the routine i am on until at least the end of the year, so that will put me at 8+ weeks on it..

 

[Tblock1]

haha yeah man... for deads i ramp up to my 1 set max of 6 reps. I have clean/press in place of OHP so i thought that would be suitable.

EM- i agree with what you're saying completely, but i have all of the exercises i am progressing on in the routine, and i switched some of the lifts like pullovers/lat raises that feel uncomfortable to do. I want to continue the routine i am on until at least the end of the year, so that will put me at 8+ weeks on it..

I do thing you should at least do 2 days per week of squats though. In my opinion on the day you clean and jerk since you are only doing 4x3 you could do 2-3 sets of 8 on military press. Clean and jerk will not work your shoulders as well as a strict military press.

 

[JDid23]

Thblock- that's true, but i also have seated DB Press for shoulders on Thursday. As far as adding squats to another day, should i do lighter weight + higher reps on tuesdays? I don't want to have Squat/Dead/Bench on the same day with all of that accessory stuff. Or maybe take out SLDL and add another day of squats. Maybe 3 sets of 10-15 reps?

 

[Tblock1]

Thblock- that's true, but i also have seated DB Press for shoulders on Thursday. As far as adding squats to another day, should i do lighter weight + higher reps on tuesdays? I don't want to have Squat/Dead/Bench on the same day with all of that accessory stuff. Or maybe take out SLDL and add another day of squats. Maybe 3 sets of 10-15 reps?

Well I think maybe if you did squats on Tuesday, like 3x12 or something like that. That looks like a shorter day to me than Thursday, which is why I think you could fit the squats there. Or maybe try front squats 3x8 or 3x5 then. Might make a nice variation with front squats, back squats, deadlifts, and stiff-leg deadlifts in your routine. I wouldn't drop the sldl. If you feel like you are over training you could always drop the extra day of squats, it's just that I think 1 day of squats a week for like 15-24 reps isn't enough. Good luck and kick some ass!!!!

 

[ExtraMile]

how is squatting once a week not enough when he has deadlifts, RDL and one legged squats throughout the week? His main aim is strength gains so he doesnt need loads of volume...

Jdid i actually think 5x5 or 3x5 would be good for you and your aims

 

[JDid23]

Well I think maybe if you did squats on Tuesday, like 3x12 or something like that. That looks like a shorter day to me than Thursday, which is why I think you could fit the squats there. Or maybe try front squats 3x8 or 3x5 then. Might make a nice variation with front squats, back squats, deadlifts, and stiff-leg deadlifts in your routine. I wouldn't drop the sldl. If you feel like you are over training you could always drop the extra day of squats, it's just that I think 1 day of squats a week for like 15-24 reps isn't enough. Good luck and kick some ass!!!!

thanks man.. for now i am going to stick to squats 1 day a week, but increase to 3 working sets. i am still going on my current routine, and once i start plateauing on my big lifts, i am going to switch it up to this.. Spoke to Saibot and the routine i am going to be following is as follows; really pumped to add clean and jerks lol


Day 1
Squat- 3x5-8
Row- 3x5-8 (switch between DB/BB each workout)
Incline DB- 3x8-12
Tri Pushdowns- 3x8-12
Abs
Standing Calves- 3-6 sets

Day 2
Clean and Jerk- 4x3—
Chinups- 3 sets sub failure
Dips- 3 sets sub failure
SLDL- 2x8
1 legged DB Lunges- 3 sets
Abs

Day 3
Deadlift- 1x6
Bench- 2x5-8
Seated Calves- 3-6 sets
Seated DB Press- 3x8-12
CGBP- 3x8-12—125x12- 155x12
Curl Variation- 3 sets

 

[Tblock1]

how is squatting once a week not enough when he has deadlifts, RDL and one legged squats throughout the week? His main aim is strength gains so he doesnt need loads of volume...

Jdid i actually think 5x5 or 3x5 would be good for you and your aims

Dude...no offence...but you only squat 231 and you've been training for a while. I've only been squatting for a few months and I could probably hit 315 for a single back squat right now and 235 for front squats. For gaining muscle 1 time a week may be enough but for strength 2x a week a week at 17 years old will produce much faster results.

Additionally, I think it would be perfect for him to front squat 1x per week and back squat 1x. Tons of peopel do that and have great results. Jd, since you are mainly focusing on strength you could do 3x5 front squat, and 3x5 back squats with a few days rest in between. After a week if you are still feeling sore or too tired form all the leg work, drop the front squats.