I have been thinking about switching to a full body routine for a few weeks since work is really busy. So after reading CT’s handbook article, this is what I have come up with. What do you think about this?
Squat
Flat Bench
Deadlift
Pullups
Chest supported row
High incline DB press
Leg press
Decline bench
SL Deadlift
Chins
Seated Row
Seated DB press
Front squat
Low incline bench
Good mornings
Lat pulldown
Bent over BB row
Standing military press
- All 3x10-12 w/ 1 min rest
If you can pull off that volume with weights heavy enough to make you grow, you are god.
I wouldn’t squat and deadlift on the same day. If you do these with any kind of intensity I think it’s best to split them.
Your first two days have quite a few exercises to be done with low reps and 4-5 sets. If doing all exercises with the type of intensity needed, you may not make it through the whole workout. I think you’re setting yourself up to fail and burnout after a few weeks.
If you read many of the original 5x5 articles using whole body workouts, they didn’t usually have more than 3-4 exercises for 5x5. Pick up a copy of Dinosaur Training for some good whole-body workouts using 4x5, 5x5, 5x3, and singles for 2-3 workouts per week.
This is also a good plan and has many similiarities to some of the Dinosaur Training programs:
http://www.T-Nation.com/readTopic.do?id=1475469
Thanks to everyone for the feedback.
So, what if I changed the first day to 4x4 to lower the volume? And considered dropping the Chest supported row and high incline presses?
Better?