Full Body

Hey guys, heres my routine I've been following for about a month now. I do 10 reps per set:

2x Squat/Deadlift
2x Hang Clean
3x Bench/Inc bench
2x Pullups
2x Military Press
Superset 2x Chins and Dips
2x Calf Raises

I'd say it's working pretty well. This is the only time I've ever tried hang cleans and my traps are developing well :) I'm managing to increase the weight each workout on most lifts if not adding a couple more reps. Once I plateu I plan on just dropping the reps and continue adding weight.

What you guys think?

It looks ok but that's a lot of volume. Here's a good full body routine.

Workout A
**Squats: 3 X 5
**Flat Bench: 3 X 5
**Barbell Row: 3 X 5
**Deadlift: 1 X 5

Workout B
**Squats: 3 X 5
**Press: 3 X 5
**Pull-up: 3 X 5
**Power clean: 1 X 5

Anterior deltoids are the concentric movers in the overhead press, they are antagonists in the bench press, doing bench presses (where the anterior deltoids would be overloaded) then going directly to overhead presses in general can lead to a quicker fatigue of the anterior delts and therefore result in a quicker plateau and generally slower progression.

Same thing with squats and deadlifts, squats require work from the posterior chain, so do deadlifts, so one will get cheated more than the other and progress slower. It's good to do squats and deadlifts on separate days and same deal with benches and overhead presses, same with vertical pulls (pull-ups, pull-downs) and horizontal pulls (rows).

Just a suggestion.

Personal Trainer/Nutrition Consultant

Ahh I see, ok. I like the look of that routine but I was looking to deadlift and clean a bit more because I've not done them so much in the past because I squatted 3 times a week.

So what if I did this:

Workout A
**Squats x3 
**Hang Clean x2
**Bench x3
**Pullups x2
**Calf x2
**Dips and chin superset x2

Workout B
**Deadlift x3
**Hang Clean x2 (Replacement?)
**Military x3
**Pullups x2
**Calf x2
**Dips and chin superset x2

A replacement for the hang clean on workout B would be good but I don't know what lol. Any ideas?

Thanks 

Yeah, your routine looks good.

Personal Trainer/Nutrition Consultant

Cool, cheers for the help

hmmm... I used something that that every third day and did cardio every day for my first cut...  It's cool to work your stabalizers and compounds for growth.. But I think if I were to do a full body again id only do it for a month then rotate back into a split routine.

Yea I want to try a split somewhen. I wouldn't know where to start with one though lol and don't know if it would work for me!

You'd just have to try it and see- Most people that use splits swear by them, I love splits but I love generally switching things every now and then too- So it's up to you.

Personal Trainer/Nutrition Consultant

Can you offer an advice on a replacement for the hang cleans on workout B. I find my traps a bit sore when I come to my next workout. And on deadlift day is even harder. Anything to replace it or just cut it out?
Thanks

Unless there's an injury specific reason, I would advise you to keep them in.

Personal Trainer/Nutrition Consultant

In both workout a and b? No injury reason, I love doing them lol

Workout A
**Squats x3 
**Hang Clean x2
**Bench x3
**Pullups x2
**Calf x2
**Dips and chin superset x2

Workout B
**Deadlift x3
**SLDL x2
**Military x3
**Pullups x2
**Calf x2
**Dips and chin superset x2

Fixed.

Just to add "military" press means overhead press with the feet together (like a solider), hence the name "military" press. Are those what you do? If shoulder development is the goal I'd just do conventional overhead presses with a wider foot stance.

Personal Trainer/Nutrition Consultant

That looks good yea! Yea I just do OH Press then not military :P
Thanks for help

Also what rep range would you recommend for this workout. Right now I do 10 reps but I'm interested in changing it. Could I do for example 2 weeks at 10-12, 2 weeks at 6-8 maybe then 2 weeks at 3? Then start over again.

Better yet, I just noticed your routine lacks in barbell rows, you'll need to do them if you're benching. If there's a routine with no horizontal pull yet acquires a horizontal push you're prone to potential shoulder imbalance.

Personal Trainer/Nutrition Consultant

Oh, screw my rotine lol. I'll give that one at the top a shot:
Workout A 
**Squats: 3 X 5 
**Flat Bench: 3 X 5 
**Barbell Row: 3 X 5 
**Deadlift: 1 X 5 

Workout B 
**Squats: 3 X 5 
**Press: 3 X 5 
**Pull-up: 3 X 5 
**Power clean: 1 X 5 



Maybe some free weight dips and chins cause I like to be able to be able to pull my own weight up many times lol. Cheers for your help, I'll elt you know how it goes.

Yeah, dips and pullups (if you do them with just your bodyweight) can be done every single day, if you do them with resistance, you'll need to recover just like any other exercise.

I would replace the power cleans with dips personally, your posterior chain is already getting worked through the squat, deadlift, and row. So if you feel you need dips more than power cleans, add them in.

Personal Trainer/Nutrition Consultant

I was thinking maybe just do hang cleans and not power cleans? Cause I really feel like my traps are developing since I started cleans and would hate to cut them out now :P And yea like you said just bodyweght dips and chins.

Yeah, do hang cleans then. They're appropriate and if you feel they're causing your traps to develop continue doing them.

Personal Trainer/Nutrition Consultant

Sweet, I'm all set then! I will start Sunday. I went out on the piss on tuesday for the first time in a month and since then felt awefull and ate crap. Amazing how much it effects your energy levels lol