T Nation

Classic Full Body Routine



front squat: 4x5
bench: 4x5
bb row: 4x5
laterals 3x8
bb curls: 3x8
skullcrushers: 3x8
single leg db calf raise 3x20
weighted crunches 3x20


rdl: 4x5
incline bench: 4x5
pullup: 4x5
bent over laterals 3x8
db curls: 3x8
tricep dips: 3x8
single leg db calf raise 3x20
hanging leg raise 3x20

workout 3,5x a week, every other day, alternating between A & B

rest between sets 60-90s

in compund exercises 2 warmup sets (8x50%, 5x75% of work weight)

my priority is hypertrophy

what do you think about that?


You have listed 8 sets of leg lifts to 34 sets for upperbody, yet the muscles of your legs make up about 60% of the total muscle mass of your body. Think about it.


original shannon clark strength&size workout looks like this:

Squats: 4 sets of 5 reps
Bench Press: 4 sets of 5 reps
Rows: 4 sets of 5 reps
Barbell Curls: 3 sets of 8 reps
Triceps Pressdowns: 3 sets of 8 reps
Calf Raises: 2 sets of 10 reps
Crunches: 2 sets of 10 reps


^oh, so you're female? It's not a bad idea to make upperbody more of a focus then. I still think you should get at least one more leg exercise in your workout, even if it's a smaller movement like glute ham raise, or a split squat.


this looks like shit. Just get on a proven program




so which program will be good?

i love full body routines, higher frequency




Mon: (pull) Squats, Bent over rows, Barbell curls, & Calf raises.
Tue: (push) Bench press, Incline DB bench press, Skull crushers, & Crunches
Wed: agility and/or cardio day (or an off day)
Thur: (pull) Romanian Deadlifts, Pull ups, Barbell curls, & Calf raises.
Fri: (push) Bench press, Shoulder press, Dips, & Leg raises

good or bad?

4x6 for main lifts, 3x8 for accessories


if it was a proven program you wouldn't need to ask


what do you think about that routine for size:


squat 4x5
row 4x8
bb curl 3x8
calves 3x20


bench 4x5
db incline 4x8
skullcrushers 3x8
crunches (weighted) 3x20


deadlift 4x5
pullups 4xMax
bb curl 3x8
calves 3x20


bench 4x5
seated db press 4x8
dips (tricep version) 3x8
hanging leg raise 3x20


it looks good but i cant say if it is proven or not


when I say get on a proven program, I do not mean write your own shit again. That is not proven, thats just something that you came up with, yet again. There are dozens of programs that you can find on this site that are proven and will work for you, just pick one that is consitent with your goals, and DONT change it bc you dont know shit about writing programs.

Here's a list to get started:
5/3/1, regular or for powerlifting
West Side, regular or the "for skinny bastards" version
King Beef's thread, "Do this routine instead of that dumb one", put that in the search bar, he lists probly a half dozen good routines in there

Again, what are your stats and goals? It would be easier to help you if you told me that



not that i can think of anything particularly wrong with your last program - but why oh why would you want to take the risk when far smarter people than us both with much much much much more experience training athletes and gym rats than us both have developed programs and TESTED them by trying them out and assessing how well people progress on those programs?


Starting Strength by Rippetoe. Just do it.