Routine suggestions

[LKJ]

I would like suggestions on developing a program using these 12 movements:

Squat
Front Squat
Deadlift
Hanging leg raise
BB bench press
DB bench press
BB row
DB row
BB overhead press
DB overhead press
Pull up
Chin up

I will be working out at home. I have a power rack with chinning bar and a basic bench. Bbell and Dbells also.

I want to do full body routines not an every day split.

Suggestions please!

[BendtheBar]

Just a couple questions...

--What is your experience level with squats and deadlifts. Do you feel you have decent form, or are these new lifts to you?
--If you've used these lifts previously, about what level of strength did you/have you obtained?

Just trying to gauge experience levels before I present a couple options.

[LKJ]

Good form on all exercises. I learned all movements starting with just the bar and added 2.5 to each end as I progressed.
Personal bests
Deadlift 225X5
Squat 205X6

[BendtheBar]

I am going to post some base programs. They can be fitted to add certain lifts.

[BendtheBar]

Monday
Squat 3 x 20 rep goal
Close Grip bench 3 x 20 rep goal
Dumbbell Row 3 x 20 rep goal
Barbell Curl 3 x 25 rep goal
Abs exercise 3 sets

Wednesday
Deadlift 3 ramping sets, 8 rep goal
Military Press Variation 3 x 20 rep goal
Pull Ups 3 x max
Dips 3 x max
Calf Exercise 3 x 25 rep goal

Friday
Squat 1 x 20 reps
Bench Press 3 x 20 rep goal
Barbell/Pendlay Row 3 x 20 rep goal
Dumbbell Curl 3 x 25 rep goal
Abs exercise 3 sets

"Rep goals" - use the same weight for these sets. Push, but stop a set when your form goes bad or you feel like you will fail on the next rep.

When you can hit the rep goal total for the 3 sets, add weight the next time you perform that lift.

For example...bench press. You use 155 pounds and your 3 sets look like:

155 x 8 reps
155 x 6 reps
155 x 5 reps

That's 19 total reps...shy of your rep goal. Next week you perform:

155 x 9 reps
155 x 7 reps
155 x 5 reps

That's 21 reps! Your rep goal was 20. Time to add weight.

Let me know if there are any exercises you can't do.

The key with this workout is to always push yourself on every set (safely with good form), and to always add weight when you hit your rep goals.

[Off Road]

Nice looking routine.

[BendtheBar]

Now let's look at your exercises and piece something together.

SQUAT: Squat, Front Squat
PULL: Deadlift, DB Row, BB Row
PRESS:Bench Press, DB Bench Press, BB Overhead Press, DB Overhead Press

Hanging leg raise
Pull up
Chin up

MONDAY
Squats
Bench Press
Dumbbell Row
Pull Ups

WEDNESDAY
Deadlift
Barbell Overhead Press or DB Overhead Press
Chin Ups
Dips

FRIDAY
Front Squats
DB Bench Press
Barbell Row
Pull Ups

If you want another variation, check out the Reeves Classic:

Reeves classic physique

Squat – 3 x 8-12
Barbell/Dumbbell Row – 3 x 8-12….Deadlift – 3 x 5* see note
Behind the Neck Press – 3 x 8-12
Bench Press – 3 x 8-12
Barbell/Dumbbell Curl – 3 x 8-12
Dips – 5 x 10 @ BW (bodyweight). Try for sets of 10.
Barbell Calf Raise – 3 x 15-20
AB work

Perform M-W-F

**On Friday drop BB row and do 3×5 deadlifts** Deadlifts are to be done Reg Park style. 2 warmup/ 1 heavy work set.

[BendtheBar]

Give us your feedback on these 3 and me could suggest refinements...

[LKJ]

This is perfect. Just what I was looking for. Time to get to it. Thank you!!

[BendtheBar]

Glad they were of help.