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Old 03-22-2010, 08:26 AM   #1
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Default Possible Fullbody Approach.

My constant itch to try a fullbody and my reading on some of the old school approaches lead me to a possible working solution. I have had problems integrating squats and deadlifts with too much extra work, thuis making fullbody routines a real pain.

So, I'm thinking about a 2-on, 1-off that works fullbody one day, posterior chain the next. Some points:

--Most bodyparts will be hit 4 times in 12 days in an M/M/L/H pattern.
--Deadlifts and squats will be performed every 6 days. My body handles deads well, so this is a good frequency.

Day 1
Dumbbell Press - 3x6-10 M
BTN Press - 5x5 H
Back Exercise - 2x10-15 L

Day 2
Deadlifts
Front Squats

Day 3
Off

Day 4
Incline Press - 3x6-10 M
Upright Rows - 3x6-10 M
BB Rows - 5x5 H

Day 5
Squats
SLDL

Day 6
Off

Day 7
Flyes - 3x10-15 L
DB OH Press - 3x6-10 M
T-Bar Rows - 3x6-10 M

Day 8
Deadlifts
Good Mornings

Day 9
Off

Day 10
Bench - 5x5 H
Side Laterals - 3 x 10-15 L
DB Rows - 3x6-10 M

Day 11
Squats
Leg Curls

Day 12
Off

This is just a basic template, not completely filled out. I still need to add in arms, close grip benches, some calf and ab work, etc.

Thoughts?
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Last edited by BendtheBar; 03-22-2010 at 02:36 PM.
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Old 03-22-2010, 08:33 AM   #2
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So once you have exausted all workouts then you would start over with day 1. I will have to keep and eye on this. After I finsh the routine I am on now I will look into this. Maybe around June. I will log it.
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Old 03-22-2010, 09:34 AM   #3
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Quote:
Originally Posted by jhuse2 View Post
So once you have exausted all workouts then you would start over with day 1. I will have to keep and eye on this. After I finsh the routine I am on now I will look into this. Maybe around June. I will log it.
Yes, it's basically a 12 day cycle. I won't do much on posterior chain days other then the big moves, and maybe some abs, calves or obliques to finish off. I do like side bends, but rarely do them anymore.
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Old 03-22-2010, 09:43 AM   #4
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I'll be back. I need to look at it hard. I do like the 12 day cycle approach though. You know me, I'm always looking at ways to work this sort of thing.
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Old 03-22-2010, 11:10 AM   #5
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The last fullbody I did was pretty basic, and I got some good results before I burned out.. I did everything 3x a week on MWF. 2 sets on all moves, except bench and squat which got 3 sets. The whole session was supersetted as much as I could to keep the heartrate up.
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Old 03-22-2010, 11:16 AM   #6
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I usually keep rest between sets anywhere from 90 to 120 seconds, except on squats and deads. My problem with squats and deads is that by the time I finish warming up and doing 3 sets, I've been in the gym 30 to 40 minutes and the prospect of doing 3 to 6 more exercises isn't very appealing. I know it can be done, but it's not easy.
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Old 03-22-2010, 03:02 PM   #7
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Fleshed out version:

Day 1
Dumbbell Press - 3x6-10 M
BTN Press - 5x5 H
Back Exercise - 2x10-15 L
DB Curls - 3x6-15
Calves 2x10-15

Day 2
Deadlifts
Front Squats
Heavy Abs

Day 3
Off

Day 4
Incline Press - 3x6-10 M
Upright Rows - 3x6-10 M
BB Rows - 5x5 H
Close Grip Bench Press - 3x5-8
BB Shrugs 3x10-15

Day 5
Squats
Leg Extensions
SLDL

Day 6
Off

Day 7
Flyes - 3x10-15 L
DB OH Press - 3x6-10 M
T-Bar Rows - 3x6-10 M
BB Curls - 3x6-15
Calves 2x10-15

Day 8
Deadlifts
Good Mornings
Side Bends

Day 9
Off

Day 10
Bench - 5x5 H
Side Laterals - 3 x 10-15 L
DB Rows - 3x6-10 M
French Press - 3x6-10
BB Shrugs 3x10-15

Day 11
Squats
Leg Curls
Leg Extensions

Day 12
Off
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Old 03-22-2010, 03:08 PM   #8
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I'm still looking at this. I've got a few different ideas though. What you have is not bad, but I think we can fine tune it a bit more. I need to think about it.
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