Muscle and Brawn Fullbody Workout

[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.

[BendtheBar]

Posting this for reference.

[Off Road]

Cool. Now I know where to go to find it in the future. Big fan of this setup.

[IronWarrior]

I'd like to give this a try.

A couple of questions:
1) How do you incorporate warm-up sets in this program?
2) How should the 3 ramping sets for deadlift be done? Since it's an 8-rep goal, would you warm up to say 80% of 3RM, and consider that you're first work set?

For example, say you can do 400 for 3 reps.

Warm-up
135x5
185x3
225x2
275x1

Work sets
320x3
360x3
400x2-3

Thanks for the program!

[bruteforce]

Warm up as you normally would. If 405 deadlift was your 3 RM, you might start week one with

135 x 5
225 x 5
315 x 3
Working
365 x 4
365 x 3
365 x 3

Start light the first week and work into it. 4 weeks later, if you're able to add 10 pounds a week, you'll be hitting 405 for more than 3 reps, then its PRs from there until things begin to grind to a halt. At that point, more food, or reset back a couple weeks and take another run at it.

[BendtheBar]

Deadlift ramping sets should be something like:

185 x 5 reps
225 x 5 reps
275 x max reps - stopping when form goes or you might fail.

[bruteforce]

Originally Posted by BendtheBar

Deadlift ramping sets should be something like:

185 x 5 reps
225 x 5 reps
275 x max reps - stopping when form goes or you might fail.

What he said.

[BendtheBar]

Sorry for any confusion.

[SeventySeven]

I am going to post this on my website, good routine.

[BendtheBar]

All good as long as a link is there. Thanks for the exposure!