Whole body WO

[antares]

What do you think of this routine

4 days a week

Bench press
Barbell rows
Military press
squats

Days 1 & 3 = heavy (sets of 2-3 reps)

Days 2 & 4 = moderate (sets of 5-8 reps)

 

[view]

I would add deadlifts in there and do it 3 times per week. monday,wed,fri or something like that. I would alternate back and forth for reps. one day to 10reps, the other do 5. That's just me though.

should work well if you are a bit new at this. if you have been training for a while, you need to figure out some kind of periodization.

 

[cwc73]

I understand dual factor periodization and everything, but shouldn't you still need at least a day in between to recover? You have to give your muscles time to recuperate. How about doing a type of revolving program with this? As in Day 1, off, day 2, off Day 1....etc. These (for the most part) are the 5X5 excercises and it makes you lift on M,W, F.

Just some thoughts though. I think it is too much frequency for me.

 

[antares]

Sorry, my initial post was incomplete:

when I said day 1,2,3 and 4 these are non-consecutive days but Day#1 of training, #2 and so on (like Tue, Thu, Sat and Sun)

As for DL, yes it's in place of squats

ie:

4 days a week

Bench press or DB press
Barbell rows
Military press
squats or DL

Tue & Sat = heavy (sets of 2-3 reps)

Thu & Sun = moderate (sets of 5-8 reps)

 

[cwc73]

Looks alright then. Just remember to cycle off of it or lower the frequency/volume every 3-4 weeks to give yourself time to recover.

 

[Yggrsson]

How about balancing it out like this:

Bench
Row
(Horizontal push/pull)

Overhead press
Chins
(Vertical push/pull)

Squat
Deadlift
(Quad/Hip dominant)

As suggested earlier 3x week might be better. You could alternate these two workouts:

A) Bench/Row/Squat B) OH Press/Chins/Deads

or any combination with a press, pull and leg movement, alternating reps each workout.

 

[anthrax]

I also like whole body WOs

You can select only compound movements and I found it easier on my tendons/ligaments