T Nation

Full Body Program Critique

Workout A

  • Squat 4x8-12
  • Bench press 4x8-12
  • Rows 4x8-12

Workout B

  • Deadlift 4x8-12
  • Overhead press 4x8-12
  • Chin up 4x8-12

ABA then BAB

Any comment?

Why don’t you want to do Stronglifts 5x5 or starting strength? They are quite similar and well recognized as effective programs.

[quote]Silyak wrote:
Why don’t you want to do Stronglifts 5x5 or starting strength? They are quite similar and well recognized as effective programs. [/quote]
looking for more size. maybe use ss and 4x6-10 or 4x8-12 instead of 3x5?

Actual dictionary definition…
Size- 9 week Madcow 5x5 program…Monday: 5x5 Bench,squat,row+abs/lowback…Wednesday: 4x5 military/incline, squat, dead+abs/lowback…Friday: 4x5,3,8 squat,bench,row with 3x8 dips, bb curls, and skullcrushers

[quote]tagan wrote:
Workout A

  • Squat 4x8-12
  • Bench press 4x8-12
  • Rows 4x8-12

Workout B

  • Deadlift 4x8-12
  • Overhead press 4x8-12
  • Chin up 4x8-12

ABA then BAB

Any comment?[/quote]

Yes. Do it

hmm maybe i do

Lower

  • Squat 4x6-10
  • Calf raise 4x12-15
  • Deadlift 3x8-12

Upper

  • Bench press 4x6-10
  • Rows 4x6-10
  • Overhead press 4x6-10
  • Chin up 4x6-10

First one is better than the second, but neither are better than Starting Strength or Stronglifts.

[quote]tagan wrote:
hmm maybe i do

Lower

  • Squat 4x6-10
  • Calf raise 4x12-15
  • Deadlift 3x8-12

Upper

  • Bench press 4x6-10
  • Rows 4x6-10
  • Overhead press 4x6-10
  • Chin up 4x6-10[/quote]
    why don’t you do direct hamstring work?

[quote]tagan wrote:
Workout A

  • Squat 4x8-12
  • Bench press 4x8-12
  • Rows 4x8-12

Workout B

  • Deadlift 4x8-12
  • Overhead press 4x8-12
  • Chin up 4x8-12

ABA then BAB

Any comment?[/quote]

This is, as Martin Rooney says, “beautiful simplicity”. It’s complete, balanced, and with the right choices. If you are a begginer, I think your rep range is actually better than 5x5 to start getting the groove of the movements. As you progress, you may need to cut short the volume of the deadlifts, but for now I would do exactly like it is. Squeeze all the progress you can from this program, and then move on to a 5x5 (see Pendlay, Bill Starr, Reg Park or Starting Strength).

Another reason for doing something like Stronglifts or Starting Strength is that they both have forums dedicated to people using those exact routines. Which means that when you hit certain milestones, there are people there who can advise you from a position of experience - on the same program.

What you’ve outlined looks fine, but looks like a variation of Stronglifts/SS, so I don’t see why you don’t just do one of those and join the respective community. From personal experience, I’d suggest SS over SL, for the same reason I’d say your 4x8 reps is going to become a burden. The SL 5x5 is far too much after a fairly short amount of time and although SS 3x5 doesn’t seem like enough it does the job. And after 3 months or so you aren’t dreading the next workout, or giving yourself excuses not to do it.

[quote]tagan wrote:
hmm maybe i do

Lower

  • Squat 4x6-10
  • Calf raise 4x12-15
  • Deadlift 3x8-12

Upper

  • Bench press 4x6-10
  • Rows 4x6-10
  • Overhead press 4x6-10
  • Chin up 4x6-10[/quote]

liked the first one better.

[quote]Andrewdwatters1 wrote:

[quote]tagan wrote:
hmm maybe i do

Lower

  • Squat 4x6-10
  • Calf raise 4x12-15
  • Deadlift 3x8-12

Upper

  • Bench press 4x6-10
  • Rows 4x6-10
  • Overhead press 4x6-10
  • Chin up 4x6-10[/quote]

liked the first one better. [/quote]

+1. The first one was really solid (although I would scale the rep range down to 5-8)