T Nation

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


#1

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!


#2

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.


#3

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.


#4

[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.


#5

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.