T Nation

My Fullbody Plan


#1

This is what i have drawn up to start back into full body with a focus on cleans for LE skills. I think it looks good so unless anyone has any true feedback of real concerns i was going to start Monday.

I kind of modeled it after a doug hepburn routine i did as a beginner where i just went balls to the wall on one or two exercises 4x a week, its was ultra simplistic, i wanted my fullbody routine to mirror that
Day 1: warmup
Hang Clean 5/3/1
Squat 5/3/1SVR
push press work up to heavy set of 5,3, 2 or 1 rep if im really feeling good
optional/assistance Back ext, dips, curl

Day 2: warmup
Bench press 5/3/1SVR
Squat DL
Deadlift 5/3/1
optional/assistance rows and abs

Day 3: warmup
press 5/3/1SVR
Clean 5/3/1SVR
Squat, DL
optional/assistance Dips, Chins GM,


#2

I would do DL before bench and clean before press.


#3

Week One
Day One

Squat ? 5/3/1 sets and reps
Deadlift ? 65% x 3, 75% x 3, 85% x 3
Assistance

Day two
Bench Press ? 5/3/1 sets and reps
Press -65% x 3, 75% x 3, 85% x 3
Assistance Work

Week Two
Day One

Squat ? 65% x 3, 75% x 3, 85% x 3
Deadlift ? 5/3/1 sets and reps
Assistance

Day Two

Bench Press -65% x 3, 75% x 3, 85% x 3
Press ? 5/3/1 sets and reps
Assistance Work


#4

JFG I really dont understand your reply, im not looking for a cake walk


#5

[quote]dhickey wrote:
I would do DL before bench and clean before press.

ill take that into account, thank you. I just figured since i was doing SVR i would put the lift that was pushed harder first, that was/is my reasoning.


#6

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#7

[quote]JFG wrote:
.

I didnt mean to come off as rude or anything but i just know mentally I dont do well lifting light like that one week. i feel detrained when i come back to it the next week. So personally for me squatting heavy twice a month or benching heavy twice a month doesn’t seem to be optimal for me. Not to mention i want to focus on cleans as well unless you intended for me to include those in assistance work


#8

You didn’t. I posted the wrong program above. That is the two days a week template. And FYI, it is NOT a “cake walk”.

Right now, you are just “Ill add more because I’m working out less” syndrome.

Just use the full body template or the three days a week template and add assistance that meet your goals. Start simple, THEN add. Not “add as much as possible on the first week and hope for the best”.

Good luck.


#9

ok i think ill change the hang clean back to clean DeLoad, other than that i dont see how its to much. I have made the assistance work optional because i would rather spend up my energy on the big lifts, I hope that makes sense. I do appreciate discussing it cause I’ve never really had a training partner or anyone that could discuss programming.


#10

Or, do a template that someone much smarter then you and I devised and wrote about.

There is two versions of the Full Body with Clean in the Beyond book. Pick one and go to town.


#11

[quote]JFG wrote:
Or, do a template that someone much smarter then you and I devised and wrote about.

Ahhh brought a smile to my face, good point no arguments and will do