full body workout help

[abett07]

new member looking for quality full body workout

I have beel traning with weights for around 3 months now.I am after workout that will help gain strength so I guess a 5x5 workout would be the best way to go

I am happy to use a workout with no direct arm exercise .I want to focus on the big 4 lifts squats,deadlifts,bench press and military press.No power cleans

The more of these lifts the better

[BendtheBar]

Originally Posted by abett07

new member looking for quality full body workout

I have beel traning with weights for around 3 months now.I am after workout that will help gain strength so I guess a 5x5 workout would be the best way to go

I am happy to use a workout with no direct arm exercise .I want to focus on the big 4 lifts squats,deadlifts,bench press and military press.No power cleans

The more of these lifts the better

Welcome to the forum.

I will post a few workouts in this thread that can help.

[BendtheBar]

2 Day Strength And Muscle Building Workout

This strength and muscle building workout is a simple A/B split, and is performed “only” 2 days per week as follows:

* Monday – Workout A
* Thursday – Workout B

Workout A

Squats 5 x 5-10
Bench Press 5 x 5-10
Barbell or DB Rows 3 x 10
One Arm DB Press 3 x 10
Barbell Curls 3 x 10
Weighted Situps 3 x 10-25

Workout B

Deadlifts 5 x 5
Overhead Press 5 x 5-10
Pullups 3 x 10
Dips 3 x 10
Calf Raises 3 x 10-15
Side Bends 3 x 10-15

First two sets for the 5 set exercises are ramped...60% and 80%.

[BendtheBar]

Classic Physique Workout

This program was inspired by the routines of the Golden Age of Bodybuilding.

Classic Physique Workout

Perform Monday, Wednesday and Friday

Squat 3 x 8-12
Dumbbell or Barbell Row 3 x 8-12; Deadlift 3 x 5 * see note
Barbell or Dumbbell Overhead Press 3 x 8-12 ** see note.
Barbell or Dumbbell Bench 3 x 8-12
Barbell or Dumbbell Curl 3 x 8-12
Dips 5 x 10 @ Bodyweight. Try for sets of 10, but do what you can.
Barbell Calf Raise 3 x 15-20
Abs

* On Friday drop barbell rows and do 3 x 5 deadlifts.

** Pressing move is a shoulder press. Originally I had this written as a behind the neck press, but people have asked about using dumbbells here or doing a front press. A front press hits your front delts pretty hard, as does the bench. The pressing move should be either a dumbbell press or behind the neck press to hit the medial delt more so than the front delt.

Performing the program.

Do a good general warmup to loosen up and get the blood flowing. Do some BW moves that simulate the weighted movements, or whatever you generally do to get a total body warmup.

Perform the program in the order listed.

Utilizing dumbbells in the program.

Dumbbells can be used in place of barbells if that is your preference.

Determining how much weight to use, and getting into the program.

Use a weight that is about 50% of your normal workset max the first week. You should not have any trouble performing the whole program. Don’t work too hard to start. just get a feel for completing the whole thing.

Start at the low end of the rep range, and the next session increase by a rep or two, still using a light weight. For the third session try do the full rep range of all the movements.

Do not do more work than this the first week.

Over the weekend judge how you feel. Try to make an educated guess as to how much weight you should increase for the 2nd week. Do not let your ego have you reset back to your normal work set weights. You will fail.

A good guess would be to use about 60% the 2nd week, and drop back down to the low end of the rep range. Continue the 2nd week as you did the first and try to get the middle range of reps done. Then on Friday try the top range. How do you feel, at the end of this week? You are probably feeling a lot more worked this week than last, if your new to fullbody work.

Where you able to complete the whole program week 2 at this increased weight, and at the top rep range? If the answer is no, then don’t increase your work set weight. Begin the 3rd week where you started week 2, and try to add a rep or two each workout. Adding 1 rep per workout to a move is all that you really need to try and accomplish.

When you have established a work set weight for a move, and have worked you way to the top of the rep range, then add weight, and start back at 8 reps. You then try to add a rep or two each session until you are again back to the top of the rep range, and repeat the process.

Straight sets or progressive sets?

You can work any of the moves utilizing either a straight set or progressive set scheme. Use what your comfortable with. Rank beginners usually find straight sets to be fine, while those with some experience and greater strength find progressive sets to work better.

How much weight do I use

a reasonable weight to work at for straight sets, is one that lets you complete 2 sets at full reps, and has you struggling to complete the third. If this is the case then work from that point, and try to increase reps each session till your getting all three sets at top rep range.

For a progressive set weight scheme you can build reps a little differently.
Here is an example of how you could work a progressive scheme.

Would look like:

1x12x135
1x12x165
1x8x205, subsequent sessions:
1x9x205, 1x10x205, 1x11x205, 1x12x205

1x12x135 no change
1x8x170 added weight dropped reps
1x8x210 added weight dropped reps

1x12x135 no change
1x9x170 reps climbing
1x8x210 hold steady

1x12x135 no change
1x10x170 reps climbing
1x8x210 hold steady

1x12x135 no change
1x11x170 reps climbing
1x8x210 hold steady

1x12x135 no change
1x12x170 top of rep range reached!
1x8x210 reps start to build next session
1x9x210, 1x10x210, 1x11x210, 1x12x210

2nd and 3rd sets add weight, and drop reps when 3rd set reaches 12 reps.

Using this progressive scheme I would build the sets till the weights looked liked this.

1x12x135
1x12x185 hold at this weight for 2nd set when reached.
1x12x225 when this is completed all sets reset.

1x8x140
1x8x190
1x8x140

The process of building back up starts all over. This deload of work is important. Don’t jump up to fast in your reps. I only increased by 5lbs in the example. For squats you may find that you can go up 10lbs for a weight increase.

The amount of weight to go up in your progressive sets is up to you. I generally split the difference between my starting set, and final set, for my middle set. My squat work sets have a far greater weight jump per set than my pressing or bench numbers.

At some of the lower weights, you may find that you can actually increase both the 2nd and 3rd set reps by one rep each session. It is fine if you can, but you will reach a point where getting that one rep is really going to be work. When you have reached that point you know you are pushing hard at the right intensity. One rep each session equates to a lot of additional work for the whole week.

How much weight to increase when it is time to add weight

I would add about 10lbs for squats/deadlifts when increasing weight.
I would add about 5lbs for upper body work.

Your in new territory with this program. Don’t be surprised if you have to readjust almost all of your weights. Don’t let your ego get the better of you. As you continue to work the program, changes will happen. Keep notes on your weights used and reps performed. adjust as needed to find the right mix of weights to get it all done. You should be ready to really do some serious work the beginning of week three, but don’t overdo it.

It is the weeks total work, and not just one session that your working to complete. This why you need to judge how you feel on the weekends.

If you can handle more weight then add some but don’t take too big a jump at once. Use your head, and be smart about what your doing.

During the Golden Age, beginners were told to do a program like this and to only do 1 set 3 times a week for an entire month. Then they were told to add a 2nd set. The third month they could add a 3rd set to the program. We are taking a faster course than that, as most of you are not brand new to lifting.

[BendtheBar]

Classic Hybrid Workout

General instructions and notes

This program is not that far removed from the Classic Power Program, but still offers a slightly different experience during the week. You should not be bored with this routine.

The cleans

If there is one aspect of this program that will bury you, it is the cleans.
They are hard work, but are well worth doing. Use a very light weight to start
and just work on getting a decent, (not perfect) form.

It takes years to get real good technical form. Just work on getting the movement done. I have written the program with a 5×3 scheme. Don’t be fooled by only doing 15 reps. In fact as you work into the program you may want to only do 3×3 for a few weeks to see how your recovering.

BB rows/ DB rows

The BB rows can be substitued for DB rows. This is a fairly heavy program and involves a whole new level of stress that most of us are probably not used to. Performing DB rows can ease a lot of of lower back stress.

Chest work / dips / chins

Your only going to bench once a week with this program. That does not mean that your being shortchanged on chest work. See my notes on performing dips, and work hard at them. Eder loved doing dips, as well as bench work, but I decided to go lighter on the benching since the program is heavier in other aspects.

Make a serious effort to try and get 50 dips/chins done on the days they are called for. Do them as singles if you need to. If you get to the point that your only able to do singles and have not reached 50, stop somewhere between 5-10 singles. Use your own judgement. I want you to work hard, but not kill yourself.

If you can’t get at least 20 for the first few weeks don’t worry. Just keep working at them, and you will soon be doing 2×10 for a minimum of 20. Have fun with this.

Classic Hybrid Workout

Monday Workout

cleans 5×3 w ohp or push press
squats 5×5-8
BB/DB rows 5×5-8
BHNP 2×8-10
bench 5×5-8
BB calf raise 3×15-20

Wednesday Workout

squat 5×5-8
DL 3×5
BHNP 5×5-8
Wide grip pullups 5×10 BW no less than 20
Chest Dips 5×10 BW no less than 20
BB curl 3×8

Friday Workout

Cleans 5×3 w ohp or push press
squats5x5-8
BB/DB rows 5×5-8
bhnp 2×8-10
dips 5xBW no less than 20
ABS

[BendtheBar]

3 Day A/B Powerbuilding Workout

Week 1

* Monday – Workout A
* Wednesday – Workout B
* Friday – Workout A

Week 2

* Monday – Workout B
* Wednesday – Workout A
* Friday – Workout B

The primary focus on this workout is on the 4 major lifts – squats, deadlift, bench press and overhead press. This approach will allow a natural lifter to rapidly build muscle and gain strength without grinding away in the gym 5 days a week for 7 to 10 hours.

The magic lies in progression. Never waste a set, always look to push yourself for one more rep.

Workout A

Squats 5 x 5-10
Bench Press 5 x 5-10
Pull Ups or Power Cleans 3 x 10
Barbell Curls 3 x 10
Weighted Situps 3 x 10-25

Workout B

Deadlift 5 x 5
Seated Overhead Press 5 x 5-10
Barbell or DB Rows 3 x 10
Dips 3 x 10
Calf Raises 3 x 10

[BendtheBar]

Beastly Basics Fullbody Workout

This fullbody workout focuses on the basics, while utilizing minimal isolation work. You will hammer the body with effective compounds lifts that will stimulate plenty of muscle growth, and you will add strength rather quickly.

This program works well for lifters who train alone, or at home, and must constantly shuffle and strip weight from barbells and dumbbells. The added downtime from changing weight can lengthen a workout. With the Beastly Basics approach, you will use only 5 lifts per session, keeping workouts to approximately 60-70 minutes each day.

Monday Workout

Squats 5 x 5
Bench Press 5 x 5
Seated Overhead Press 5 x 5
Barbell Rows 5 x 5 or Dumbbell Rows 3 x 10
Barbell Curls 3 x 10

Wednesday Workout

Deadlift 5 x 5
Dips 3-5 x 10
Power Cleans 5 x 5
Calf Raises 3 x 10-20
Weighted Sit Ups 3 x 10-25

Friday Workout

Squats 4 x 8
Close Grip Bench Press 4 x 8
Seated One or Two Arm Overhead Press 4 x 10
Pull Ups 3 x 10
Dumbbell Curls or Concentration Curls 3 x 10

[BendtheBar]

The above workouts were either designed by myself or Glwanabe from the forum. The following are good choices as well:

Rippetoe Starting Strength Workouts | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Bill Starr’s Beginners 5×5 Workout 3 | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Bill Starr’s Beginners 5×5 Workout 2 | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Bill Starr’s Beginner 5×5 Workout | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

[abett07]

thanks for the help , much appreciated .I will enjoy having a look at these workouts and choosing one

[BendtheBar]

Let us know if you have any questions.