T Nation

Sharing a Workout Program, Need Comments


I just wanna share this workout guys and it came from a buddy of mine in the gym. We both shared our workout routines and goals... then I found his workout a bit rare considering the fact that he do full body workouts, 3 times a week and the unique 'pattern' he has. Here's his routine:

Barbell Squats 3x10
Barbell Bench Press 3x10
Seated Cable Rows 3x10
Barbell Overhead Press 2x10
Weighted Pull Ups 2x8
Conventional Deadlift 3x10
AB Circuit

Leg Press 3x10
Barbell Incline Bench Press 3x10
T-Bar Rows 3x10
Dumbbell Shoulder Press 2x10
Lat Pull Downs 2x10
Dumbbell Romanian Deadlift 3x10
AB Circuit

Barbell Lunges 3x10
Barbell Decline Bench Press 3x10
Barbell Bent Over Rows 3x10
Dumbbell Arnold Press 2x10
Weighted Chin Ups 2x10
Barbell Sumo Deadlift 3x10
AB Circuit

He also told me to share this with the elites here in T-Nation and wanted some comments about it(I told him that you guys are more experienced when it comes to fitness, workouts and stuff by the way). He has been using this routine for almost 7 months. He is 43 years old and he is not really a fan using the internet. Any comments will be much appreciated and I will relay this to him.


It's a full body workout 3x a week. Fair enough. It is, admittedly, a fair bit of volume for that and doing sets of 10 on EVERYTHING isn't the greatest idea ever, but I've seen much worse. (much better too)


You don't look like a beginner. I'm sure you should be able to make it work. Just have faith and put in the hard work. Go kick some ass.


Its ok. Something like this is similar but better...



This. I'm sure he could find a better program but if he really believes in this and is getting results, why change?

Only unusual thing I can see from my experience is doing deadlifts last, and for 3 sets of 10. Not sure that's something I could ever get on board with.


All points are taken guys and I appreciate all the comments. My current program is still based on Jim Wendler's but I modified it a bit. I'm planning to share it with him but with his age, I'm not really sure if he can handle the strength parameters(5/3/1). He never did any lifts below 8 reps and he started lifting at early 20s then stopped for several years and came back at 38 then continued.


Has he been pushing himself hard on his current workout? Or is he just doing it as written without increasing weights and taking exercises to failure? How is his squat/deadlift technique? Does he have any issues like lower back pain? Will you be doing the workout with him to ensure he maintains proper form when executing the main lifts?

These are things to look out for if you're worried.

I doubt there will be much problems. 43 isn't that old.