I started working out 3 days/week with only compound lifts about 3 months ago and the results started out amazing. However, over the last month or so I’ve started to feel less into it. I’ve tried doing a deload, but it didn’t really help.
I intentionally included an exercise that hits each major movement: Vertical Push (ex. Overhead Press), Vertical Pull (ex. Chin Up), Horizontal Push (ex. Bench Press), Horizontal Pull (ex. Barbell Row), and a major leg movement (ex. Deadlift or Squat). I warmup (brief cardio and dynamic stretching) before my workout and do a warmup set before each exercise. My routine is as follows:
Fasted Training with either 10g BCAAs or 2.5g HMB (depending on bulking or cutting) RPT training for every exercise (ex. 4 reps for the 1st set, 6 reps/10% less weight for the second set, 8 reps/10% less weight for the 3rd set) 3 minutes rest after the first set, 2.5 minutes after the second set. Stop 1-2 complete reps before failure
Monday: Squat- 3 Sets (4-8 reps) Barbell Row- 3 Sets (4-8 reps) Barbell Upright Row- 3 Sets (4-8 reps) Weighted Chin Ups-3 Sets (6-10 reps) Chest-focused Dumbbell Pullovers- 3 Sets (6-10 reps) Reverse Crunches- 3 Sets (6-10 reps)
Wednesdsay: Deadlift- 3 Sets (3-7 reps) Bench Press-3 Sets (4-8 reps) Weighted Pull Ups-3 Sets (4-8 reps) Dumbbell Arnold Press-3 Sets (6-10 reps) Dumbbell Incline Bench Row-3 Sets (6-10 reps) Farmer Walks-3 Sets (10-30 steps)
Friday: Barbell Hack Squat-3 Sets (4-8 reps) Barbell Standing Overhead Press-3 Sets (4-8 reps) Cable Seated Row-3 Sets (4-8 reps) Weighted Dips- 3 Sets (6-10 reps) Cable Close Grip Pulldown-3 Sets (6-10 reps) Weighted Crunches-3 Sets (6-10 reps)
Does my total volume seem to high? I want to hit each body part 3 times/week. Any advice?