T Nation

Full Body Design Help

Hi chaps, long time lurker but looking for advice building a full body for mass.
Stats- 23 y.o. male, 5 foot 10, 76kg/160 ish lbs, around 11% BF.

What I quite like the look of is A / B (i.e. A - rest day -B - rest day - A…), i.e 3 or 4 FBs a week every other day.

Squats / Deads
Chins / Lat Pulldown
Bench / Incline
DB BOR / barbell row
DB shoulder press / arnold press or bb shoulder press

… something like (4 x 10-12) or (5 x 8), which works out at about 48 or 40 reps per exercise and 20-25 sets per workout. Is this too much per body part?

Also, my main target of focus is my shoulders, as i feel these are a bit smaller in proportion to my chest. Would it perhaps be an idea to add in something like an upright row in as a 6th exercise, and switch to 3 x 12 or 4 x 8 for the 6 exercises? Or would this overtrain the shoulders?

[quote]Paulinho wrote:

Squats / Deads
Chins / Lat Pulldown
Bench / Incline
DB BOR / barbell row
DB shoulder press / arnold press or bb shoulder press

[/quote]

A. Standing BNP or Military press 4x8
Squats, power style 4x8
Bench Press 4x8
BOR BBL or power cleans 3x6

B. Conventional deads 4x6
Squats, high-bar, close stance 2x12
Incline db press 3x8-10
Dumbbell row 3x8-10

Calves and abs both days, maybe 3 sets each?

Does this fit your ideas?

is there a certain amount of exercises you can tolerate before your performance goes down the crap shoot? most people (at least myself) can tolerate 6 (4 compound and 2 isolation). here’s something that might work for you:

A/
-squats (variation of your choice)
-good morning
-bench press

-pullup*
-lateral raise
-reverse curl

B/
-squat*
-deadlift*
-overhead press*
-barbell row
-reverse laterals
-overhead triceps extension

a good set/rep setup could be:

4 sets of 5-7
1 set of 10-12

obviously you can pick and choose exercises of your choice, but this is just an example. with compound movements combined with some isolation ones also, your shoulders should do great.

i would never pick the front raise as a shoulder exercise. the anterior delts get hit damn hard with all pressing movements. heck, the bench press is practically an ant. delt exercise. i’d focus on the side and post. delts instead.

hope this helps, and good luck with everything :slight_smile: