how does this full body routine look?
 

Goals are size/strength, as usual.

1RM:

Squat: 330
Dead: 375
Bench: 275


How does this routine look?

The rep goal is the total of the 3 sets, so when I have reached the amount of reps between the sets I add weight, I saw someone suggested it on this forum and thought it was a great idea.

Monday

Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Deadlift – 1 set of 5.

Wednesday

Flat DB Bench Presses – 3 x 20 rep goal
Close grip chin ups – 3 sets to failure.
Clean and Press – 3 x 20 rep goal
Dips - 3 sets to failure
Split squats - 3 x 30 rep goal
Calf complex* – 3 sets

Friday

Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Squats – 3 x 20 rep goal

* Calf complex – 12 reps with heavy weight, 12 reps on platform with no weight, 12 reps on floor.

Where did you get this routine? If your looking to build Strength youre going the wrong direction. Look into 5x5 or 5/3/1 fullbody.

Welcome to the forum Dan. Let's take a look.

Solid numbers.

That was me. Glad you like the idea. It's always served me well.

As far as the workout, a few suggestions:

1) Wednesday bench. I would drop the bench pressing movement from Wednesday. You have 3 flat bench movements and one overhead press movement and one overhead which is a little unbalanced.

2) Squats and deadlifts. I would move split squats and squats (either way) to Monday and Friday and place deadlifts on Wednesday. This will provide a more balanced posterior chain approach.

3) Pullups. I would drop one of the pullup days and add a heavy row...dumbbell or barbell. I believe that pullups, rows and deadlifts provide a well-rounded back approach.

A note to anyone reading, the "rep goal" of 20 is not 20 reps per set, but rather a total goal of 20 reps for all 3 sets.

There are many other ways to cook an egg, as they say, so other members will have some great suggestions.

I disagree. Apart from some minor tinkering (as Btb has suggested) it is a decent routine, perhaps qualify your stance with 'why' you think it isn't.

Thanks for the replies. I've made the suggested adjustments.
How does it look now?


Monday
Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Split squats - 3 x 30 rep goal


Wednesday
Clean and Press – 3 x 20 rep goal
Close grip chin ups – 3 sets to failure.
Dips - 3 sets to failure
Deadlift – 1 set of 5.
Calf complex* – 3 sets

Friday
Incline Barbell Presses – 3 x 20 rep goal
Bent over BB Row – 3 x 20 rep goal.
Standing Barbell Curls – 3 x 25 rep goal
Pullover Press – 3 x 20 rep goal
Squats – 3 x 20 rep goal

* Calf complex – 12 reps with heavy weight, 12 reps on platform with no weight, 12 reps on floor.

I misread this routine disregard what i said
#failmoment

Not too bad. I would make a final couple of tweaks (see below) to make it more effective. I like starting with the biggest lifts and alternating between pushes and pulls to allow strength to rebuild. I'd also start the week off with squats after a two day rest.


Monday
Incline Barbell Presses – 3 x 20 rep goal
Wide-Grip pull ups – 3 sets to failure.
Pullover Press – 3 x 20 rep goal
Standing Barbell Curls – 3 x 25 rep goal
Squats - 3 x 20 rep goal

Wednesday
Dips - 3 sets to failure
Close grip chin ups – 3 sets to failure.
Clean and Press – 3 x 20 rep goal
Deadlift – 1 set of 5.
Calf complex* – 3 sets

Friday
Incline Barbell Presses – 3 x 20 rep goal
Bent over BB Row – 3 x 20 rep goal.
Pullover Press – 3 x 20 rep goal
Standing Barbell Curls – 3 x 25 rep goal
Split Squats – 3 x 30 rep goal

Thanks for the help, this looks perfect.

Good luck Dan.

Great suggestions.

Great routine. It makes a lot of sense to me. Take the suggestions offered by BendtheBar for better overall balance. I hope you see some great gains! :)