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Old 05-21-2014, 12:52 AM   #1
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Default Favorite or Current Full Body Workout?

Hello again everyone.
I have been running the same 4 - day body part split for about 9 or 10 months and I am feeling like switching it up to a 3 day full body. There are many reasons, but the main one is that my schedule is getting much more demanding and I am having difficulty getting four solid workouts in every week.

Just curious about the full body routines out there and the results they have given people.

Thanks in advance.
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Old 05-21-2014, 01:09 AM   #2
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This still looks like one of the best out there, IMO: http://www.muscleandbrawn.com/forums...ead.php?t=8870

As for something I've actually run as is though, the one that worked really well for me, for a while, was a bit like this:

Day 1: squats, pause bench, rows, misc

Day 2: clean 'n strict press, deadlift, dips, chins

Day 3: pause squats, bench, rows, misc


More or less. Using the rep goal system, because it's every logical and works just about regardless of where you're at.
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Old 05-21-2014, 01:22 AM   #3
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Quote:
Originally Posted by Dray View Post
This still looks like one of the best out there, IMO: http://www.muscleandbrawn.com/forums...ead.php?t=8870

As for something I've actually run as is though, the one that worked really well for me, for a while, was a bit like this:

Day 1: squats, pause bench, rows, misc

Day 2: clean 'n strict press, deadlift, dips, chins

Day 3: pause squats, bench, rows, misc


More or less. Using the rep goal system, because it's every logical and works just about regardless of where you're at.

Awesome, looks great man, I especially like the inclusion of paused sets.
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Old 05-21-2014, 11:03 PM   #4
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Quad Dominant
Horizontal Press
Horizontal Pull

Ham Dominant
Vertical Press
Vertical Pull

Done either all in one WO, or split A/B with accessory work. Found it simple and effective. I stuck with same movements most of the time out of habit, but you can rotate as you see fit/necessary.
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Old 05-21-2014, 11:11 PM   #5
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I have to say that my favorite full body routine is the 20 rep H/L/M. I've ran it on multiple occasions and it has always treated me well.
Quote:
Monday
Exercise Sets Reps
Squat 3 3-5
Deadlift 1 5
Bench Press 3 3-5
Seated Barbell Press 3 3-5


Wednesday
Exercise Sets Reps
Leg Press or Leg Extension 2 15
Dumbbell Flys or Weighted Chest Dip 2 15
Lat Pull Down or Wide Grip Pull Up 2 15
Leg Curl 2 15
Dumbbell Lateral Raise 2 15
Skull Crushers or Cable Tricep Extension 2 15
Concentration Curl or EZ Bar Preacher Curl 2 15
Seated Calf Raise 2 15
Rear Laterals 2 15


Friday
Exercise Sets Reps
Squat 1 20
Dumbbell Bench Press 3 6 to 10
Bent Over Row 3 6 to 10
Romanian Deadlift 2 6 to 10
Seated Dumbbell Press 3 6 to 10
French Press or Close Grip Bench Press 2 6 to 10
Barbell Curl or Dumbbell Curl 2 6 to 10
Standing Calf Raise 2 6 to 10
http://www.muscleandstrength.com/art...ous-gains.html

I would say Madcow 5x5 is a close second.
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Old 05-22-2014, 12:42 AM   #6
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My current H/L/M full body ...

Cleans
Press
Rows*
Bench
Squat

* Replace Rows by Deadlifts for the heavy pulling day

Heavy = 3 x 5 (3 x 3 for cleans)
Light = 2 x 15 (3 x 5 for cleans)
Medium = 3 x 10

================================================== ===

Other full body routines that I liked ...
Reg Parks 5 x 5
20 rep squat routine (could never stick to this more than 5-6 weeks at a stretch)
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Old 05-22-2014, 01:36 AM   #7
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It does depend on what stage of training you are. If you're an intermediate the Texas Method seems very appealing or some variation of it. It's more of a template since it has a volume day, light day, intensity day and able to be altered to what you want it to be.
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Old 05-22-2014, 01:42 AM   #8
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Thanks for all the feedback guys. I'm getting an idea of the options when it comes to working out 3 days a week. I think I am going to run Candito's Linear Strength/Control Program as a 3 day, and just alternate between upper and lower control days each week. Props to OHDL for posting a link to Candito's 6 week program, where I discovered his linear approach.
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