T Nation

Full Body Workout Critique?

  • Squat 3x8
  • Bench press 3x8
  • Rows 3x8
  • OHP 3x8
  • Chinup 3x8
  • Deadlift 1x8

3 times every week

Goal: gaining muscle. Not into bodybuilder or strongman. Just lean muscle show off in beach

Is it too much?


Too much? No. But most effective, No also.



  • Squat
  • Deadlift
  • Calf raise
  • Crunches


  • Bench press
  • Rows
  • OHP
  • Chin up

Total reps: 30 or 40 reps.
Rep range: 6-8
Deadlift 1 set. Others many sets until total 30 or 40 reps.
Rest-pause (2-4 reps) duration: 30-45 sec.
First set = progressive overload, 8th rep -> increase weight

Eg, Bench press 7, 3, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2



dude… why do you keep posting workouts like this? You’ve been doing this for 5 years now. Do you even lift? Pick a plan and stick with it.


Dude, I assume you’re Indian/pakistani from your English/general writing style and the “lean muscle for show off on beach” comment.

If thats the case, don’t waste your time with all this heavy lifting nonsense. Just follow the workout and diet tips given by Bollywood stars like Hrithik Roshan and Salman Khan instead.

Tips: lose enough fat, do water manipulation and get hundreds of selfies in awesome lighting in cherrypicked poses and myspace angles while doing tons of pushups between takes - you’ll look exactly the way you want to look.


[quote]tagan wrote:
Full Body Workout Critique?[/quote]
I’d re-read the replies you got in this thread last year:

The program you wrote there is pretty damn close to this one and every reply there is relevant here. Like Flip said, there is literally nothing new or useful anybody can tell you because you’ve been asking basically the same question every few months for the last five years.