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Critique: Fullbody Workout 3x (Strength, Calisthenics and Conditioning)

Hello guys!

I am looking for a routine that fits:

  • Strength Movements (Bench, OHP, Squats and Deadlift)
  • Calisthenics Movements (Chins, Dips, Lunges)
  • Conditioning (Kettlebells, Farmers Walk)

Currently my goal is to CUT. I am with 18% BF. I want to drop to 10-12%.
My stats: - 26y - 6’1, 190 pounds, 18% BF, Max Deadlift 310 pounds (5 reps)

I built the routine bellow. What you guys think? Do you have any suggestions? What would you change and why?

MONDAY / FRIDAY
A- Bench Press 4x6
B- Back Squat 4x6
C- Chin Ups and Lunges 3x10
D- Shoulder Press 3x10 and Hang Leg Raises 3xAMAP
E- Conditioning: KettlebellSwing 10min

TUESDAY 30-40min cardio, sports, play around.

WEDNESDAY
A- Overhead Press 4x6
B- Deadlift 1x5
C- Goblet Squats and Dips 3x10
D- Bicep Curls 3x10 and L-Sit 3xAMAP
E- Conditioning: Farmers Walk 10min

Thanks!

Nothing wrong with the exercise selection, but at your height, weight and strength levels I’d suggest building strength and adding muscle would do more for your appearance than cutting.

I suggest you read this:

… and pick a routine from this thread:

Alternatively you can look into 5/3/1. It focuses on the squat, deadlift, press and bench, and Wendler has a bunch of different templates for assistance work that ought to suit you.

[quote]Quick Ben wrote:
I suggest you read this:

… and pick a routine from this thread:

Alternatively you can look into 5/3/1. It focuses on the squat, deadlift, press and bench, and Wendler has a bunch of different templates for assistance work that ought to suit you.

[/quote]
This.

Wendler has a bodyweight only assistance template in the original 5/3/1 e-book, but honestly any combo of bodyweight stuff that hits all your bases will do fine.

It looks ok. Not great, but ok. One thing I’d definitely change is the amount of pulling that you do, which is not enough. More chin ups and rows please.