My Full Body Workout

S

soccergod

0
Hello,

Its been a while I have been on because of my Lacrosse season. Well im back to getting in the weight room and im going to start with some questions and my workout.

Workout:

M/W/F
Full Body:

squats
bench press
hex bar deadlifts
bent over row with BB
Pull ups or Pull Downs
Dips
some Isolation if needed

EDIT****
ALSO I WOULD LIKE TO ADD:
CLEANS

Im an athlete and these really do need to be in my program. I was thinking of doing it with my program but then that would be too much. So can i remove the Deadlifts with Cleans? Would that be good?

Before i stopped I did 4x8 for Hypertrophy but I always had a problem increasing the weight and not being able to finish. I started my bench press 3 months ago at about 100 lb max or so and in 3 mos it only went up maybe a max of 10 lbs. That really made me mad because I guess i dont understand how to progress the weights.

I am looking to GAIN strength and hypertrophy at same time and I have my diet in check so thats no problem.
I was wondering either to do 4x8 or 5x5 or what ever else you guys reccomend

for say 5x5, i would progress like this:
Squats: 1st week
1x5 at 125
1x5 at 150
1x5 at 175
1x5 at 195
1x5 at 210

With my max being around 240 1rm.
If I were to do that would i see Improvement in my 1rm for squat?
What would I do the next week? What #'s would go up?

Please I really need help
Thanks
 
Last edited:
soccergod said:
ALSO I WOULD LIKE TO ADD:
CLEANS

Im an athlete and these really do need to be in my program. I was thinking of doing it with my program but then that would be too much. So can i remove the Deadlifts with Cleans? Would that be good?
Click to expand...
By CLEANS, what do you mean?
Before i stopped I did 4x8 for Hypertrophy but I always had a problem increasing the weight and not being able to finish. I started my bench press 3 months ago at about 100 lb max or so and in 3 mos it only went up maybe a max of 10 lbs. That really made me mad because I guess i dont understand how to progress the weights.
Click to expand...
If you want to continue to see progress with any of your workouts, you must constantly always change your rep scheme because your body will adapt to your workouts, meaning your workouts will be less effective for strength and/or size.
 
how long have you been working out? Google "bill starr 5x5r"
thats a good 5x5 program pretty much made for athletes. Read the stuff about it, you can switch bendt over rows with power cleans and deadlifts with high pulls. Though you dont have to, I would probobly do it with 1 day row, one day clean and keep the deadlift.
 
thanks guys for the replies.
I think I will switch bent over rows each time with cleans.
So mon and fri do cleans and wed do bent over row.

Also would I do a full power clean with the squat? or just the clean meaning bring it to the knees and then do a clean without the squat? i already do dead lifts so thats no use
 
i was thinking to do HANG CLEANS

Hang Clean

Can i do that and this would be my workout:

Mon/Fri
Squats
Bench Press
Deadlift
Pullups
Hang Cleans

Wed:
Squats
Bench Press
Deadlift
Pullups
Bent over Row


Is the ORDER ok of the excercises?
let me know
 
dont put the hang cleans last, put them first, big explosive movement, needs alot of energy.

Only problem with subbing pwr cleans for rows is that you wont get an even horizontal movement.. Though i have seen alot of programs that use pwr cleans instead of rows without thinking of the balance of movements..
Id like to get some of the more experienced guys to comment on that.

And remember to do them POWER way, not with a full squat, since that would involve alot more legs, and you are already doing squats, and power cleans i think makes it a bit more of a "back" exercise.
 
I am going to touch on a couple of different things.

1x5 at 125
1x5 at 150
1x5 at 175
1x5 at 195
1x5 at 210

With my max being around 240 1rm.
Click to expand...

I am not sure if you ended up looking into the bill star program or not. If you max is 240, what you listed above is a 2 sets of 5 program not a 5x5. The 125, 150, 175 are definitely warmups and should not count as work sets. The 195 would be your 1st set.

ALSO I WOULD LIKE TO ADD:
CLEANS
Click to expand...

If you have not been doing cleans there is no reason to add them in now. Use a High Pull or a Power Shrug instead. This will allow you to focus on generating explosive power in your hips and learning to keep your back tight. Add the cleans later, if at all. As an athlete, using a lift like that, all that matters is increasing the power output at the hip. A clean might be more technique that you need to learn since you will get the same (or better) power benefit from other exercises.

On a side note -
power cleans i think makes it a bit more of a "back" exercise
Click to expand...

Though back is extremely important in all exercises. At no point in time will any type of clean be considered a back exercise. (if done properly) The clean (be it full, hang, power, whatever) will always be an exercises that utilizes the strength and power of the hip. Your back just happens to be involved the transfer of that power to the bar.

Can i do that and this would be my workout:

Mon/Fri
Squats
Bench Press
Deadlift
Pullups
Hang Cleans

Wed:
Squats
Bench Press
Deadlift
Pullups
Bent over Row
Click to expand...

Karky is right about putting the power exercises first. If you are set on doing the full body thing, and you are training 3 days per week. Do different exercises on all of the days, not just one of the days.

The same with the reps. Have a day with lower reps, a day with medium reps, and a day with higher reps. You could set the workout up like -

Mon - 3-5 reps, Wed - 5-10 reps, Fri - 10-15 reps. (For the power exercise I would do 1, 3, 5 reps on the respective days as going higher reps defeats the purpose of a power exercise.)

So if you have workout 1, 2, and 3.

Week 1 would be 1, 2, 3
Week 2 would be 3, 1, 2
Week 3 would be 2, 3, 1
And so on.

Now you are training many different exercises in many different rep ranges. Your results will be better because you are rotating things often, but you will still be able to keep track of things to show progress.

I hope this was helpful. I tried to hit on all of the points made in the thread so far.
 
Veyry helpful thank you!

So about CLEANS, I play contact sports and I need to put cleans in because I beleive they are needed and my gym probably wont allow me to drop all the weight on the ground. So hang cleans are the best choice.

About the 5x5, so if the first 3 sets are warmp and the next 2 are work sets what would the other 3 work sets look like? Can you give an example?

I understand the rep and set thing but What excercises can I add? Can you give an example of 3 day workout? So i can work from it

Thanks
 
Here's a routine that I really like that's built off Joe Kenn's Tier Training

Not just athletes can benefit from this setup but it was built with athletes in mind. Your average gym-goer could easily benefit from a cycle of this since it has the power movements in it.

You pick 3 exersices a session and build a exercise pool around 3 major types..here is a example

1. total body moves- power cleans, hang cleans, high pulls, snatches and its varieties, deadlift and its varities (sumo, defecit deads, stiff legs,RDLs, etc)

2. upper body- bench, board press, floor press, dbell bench, inclines, push press, millitary,

3. lower body- squats, power squats, olympic squats, box squats, low box squats, barbell step ups, lunges, sled work, good mornings, zerchers, etc

Then you have 3 tier rep cycles

1. rep method
2. latic acid tolerance and or dyanmic traing
3. strength work

then you rotate 1 move from your exersice pool into the rep cycles. As an example-

Day1.
total body/strength work- power cleans- 5 singles at 90%
upperbody/ rep method- push press 4 sets of 8 reps at 70%
lowerbody/ latic acid work - low box squats 12 sets of 2 reps 60% with 45 sec rest

Day2.
total body/ latic acid work- rack pulls from knees 85% for 10 doubles 30 sec rest
upperbody/ strength work- bench press work up to a heavy set of 3 reps
lower body/ rep work - barbell lunges 4 sets of 12 reps

Day 3.
total body/ rep method - sumo deadlifts 5x5 @70%
upperbody- latic acid work dbell press 3 sets of 20+ reps to failure rest 3 - 5 minutes between sets
lowerbody/ strenght work- high box power squats work up to a max set of 3-5
Then just pick new exersices from your pool for the next week and rotate.

Rowing is not neglected as it is either added in as an exercise pairing or at the end. Pick 1 movement and hit it with 3 setsX8-12 reps. The reason rowing is not made up into changing parameters is because of the time spent pulling with the total body.

This makes for a fairly quick session and for those who desire a couple extra movements for biceps and triceps can be added.

Remember not to neglect the rotator cuffs.
 
thanks for that lengthy post.
But I would like to stick with my program and so it doesnt get very complicated. Your seems like it will work and I bet it does but I need somethn thats easy to follow.
Thanks
 
soccergod said:
thanks for that lengthy post.
But I would like to stick with my program and so it doesnt get very complicated. Your seems like it will work and I bet it does but I need somethn thats easy to follow.
Thanks
Click to expand...

I've heard this before, and I don't get where it's confusing. The numbers and percentages are already laid out for you. All you have to do is stick your choice of exercise into slot A, slot B, and slot C.

Anyway, good luck on your lifts.
 
Ya i know its probably good. I was on this site for about 1 month figuring out my program so I can do a routine and thast what i can up with and I saw that I got pretty bored of it so I needed variety. And so now I need hhelp with that
 
So about CLEANS, I play contact sports and I need to put cleans in because I beleive they are needed and my gym probably wont allow me to drop all the weight on the ground. So hang cleans are the best choice.
Click to expand...

Regular cleans and hang cleans end up in the same place. And, technically, should both be dropped. The power shrug and the high pull will not involve any dropping. They will also get the same effect as the clean (from a sports training standpoint) So they are even a better choice if they do not let you drop weights at the gym.

About the 5x5, so if the first 3 sets are warmp and the next 2 are work sets what would the other 3 work sets look like? Can you give an example?
Click to expand...

It will look something like -
  1. 195
  2. 200
  3. 205
  4. 210
  5. 210
  6. 210

This way all of the sets are work sets. If you find that you are unable to complete all of the sets at this weight your work capacity is not high enough. Simply use slightly lighter weight to start (start at 185 or so.) And start doing some training to increase your ability to do work.

Mon/Fri
Squats
Bench Press
Deadlift
Pullups
Hang Cleans

Wed:
Squats
Bench Press
Deadlift
Pullups
Bent over Row
Click to expand...

Your 3 days might look like -
  1. High Pull
  2. Squat
  3. Bench Press
  4. Pull-Ups
  5. Low Back & Abs
  1. Power Shrugs
  2. Deadlifts
  3. Overhead Press
  4. Rows
  5. Low Back & Abs
  1. Pull Off of Pins or Blocks
  2. Single Leg (Bulgarian Squat)
  3. Incline Press
  4. High Row (High Cable Row, Whatever you have access to)
  5. Low Back & Abs

You would rotate these workouts through the days with different reps. I would also do some sort of rear delt type exercise, and rotator cuff work like EVO said, on all of the days.
 
Thanks for that!
So i like the 5x5 there, and that is what i was doing before but i guess I forgot because of the break. Anyways, for the cleans I am going to join a good gym that allows you to drop the weights. So i was thinking of doing a clean with front squat and then bring it back to my thigh area and then dropping it so people dont get mad lol.

And for your jump shrugs and pulls and stuff they seem like good additions to cleans and I belive I will add them after I do some cleanning because its one of those excercises i really would like to learn and do. I want to be explosive and fast. Also im just happy that the gym will let me do real deadlifts and not hex bar ones lol.

So this is what I thought of:
Mondays:
Cleans
squats
bench press
dead lifts
Pull ups/pulldowns

Wed:
squats
bench press
dead lifts
bent over row
pull ups/pulldowns

Fri:
Cleans
squats
bench press
dead lifts
pull ups/pulldowns


So does that seem ok? Also i would do 5x5 for every excercise with 90 sec breaks to give me most hypertrophy possible. Then every 2 weeks I would go from cleans to a different powere lift If i feel like im getting bored.

Comments on that please
Thanks
 
soccergod said:
Thanks for that!
So i like the 5x5 there, and that is what i was doing before but i guess I forgot because of the break. Anyways, for the cleans I am going to join a good gym that allows you to drop the weights. So i was thinking of doing a clean with front squat and then bring it back to my thigh area and then dropping it so people dont get mad lol.

And for your jump shrugs and pulls and stuff they seem like good additions to cleans and I belive I will add them after I do some cleanning because its one of those excercises i really would like to learn and do. I want to be explosive and fast. Also im just happy that the gym will let me do real deadlifts and not hex bar ones lol.

So this is what I thought of:
Mondays:
Cleans
squats
bench press
dead lifts
Pull ups/pulldowns

Wed:
squats
bench press
dead lifts
bent over row
pull ups/pulldowns

Fri:
Cleans
squats
bench press
dead lifts
pull ups/pulldowns


So does that seem ok? Also i would do 5x5 for every excercise with 90 sec breaks to give me most hypertrophy possible. Then every 2 weeks I would go from cleans to a different powere lift If i feel like im getting bored.

Comments on that please
Thanks
Click to expand...

Your goals sound a bit contradictory, you say you want to be explosive and fast yet you also say you want the most hypertrophy possible. Those don't really work so well together.

Also re-read what goergen wrote as a sample routine. Building off of that already, although I'm not sure if this was mentioned directly, you need more variation. Switch up the squats, throw in other types of squats as well as single leg work. You really do not need to be benching (flat barbell benching) three times a week, especially if you are gonna do 5 X 5 all of the time. Incline bench, DB bench and different angles, etc...

and, don't disregard this after it's already been said twice, - get some rotator cuff work in there
 
alright so what I post on there is not what I always do. So after my workout I do shrugs with Db for isolation for rotator cuffs. for bench press I do Db bench and flat bench press but I see that db bench gives me more of a workout feeling over bench press. But i switch it on and off. but now my new gym has a decline and incline so I beleive I will do:

mon: flat
wed: db flat press
fri: inclide BB

so i get some variety. Also for squats I really want that too be one of my good and high lifts as I am a fast runner and im good at squats but my upperbody is very weak so trying to get that stronger.
I do lunges sometimes but i beleive that they dont do anything for me but more for my arms because of carrying them lol.
As for single legged excercises im not confident enough for those. I dont feel safe. I sometimes do Stiff legged DL for the Hammies.
I do have variet but in no particular order so I think I need to get that worked out.

So this is what I thought of:

Mondays:

Cleans
squats
flat bench press
dead lifts
Pull ups/pulldowns

Wed:
squats
DB flat bench press
dead lifts
bent over row
pull ups/pulldowns

Fri:
Cleans
squats
Inclin BB bench press
dead lifts
pull ups/pulldowns

I know it isnt perfect and I need more help for what too add So i can go to the gym and really get on a good routine.
Let me know
thanks
 
soccergod said:
alright so what I post on there is not what I always do. So after my workout I do shrugs with Db for isolation for rotator cuffs.


I know it isnt perfect and I need more help for what too add So i can go to the gym and really get on a good routine.
Let me know
thanks
Click to expand...

Shrugs are not considered a rotator cuff movement. Goergen1 already put a solid setup together for you to follow.
 
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