full body work out vs. split body part workouts

currently, i am doing 2 muscle groups a day work out with cardio in between but am not seeing anymore results.

so this is my current schedule:
M: Chest and Triceps
T: Cardio + abs
W: Back and Biceps
Th: Cardio + Abs
F: Shoulders and Legs
Sat: rest
Sun: rest

I am thinking of switching it up to

M:Cardio + abs
T: Full body workout
W: Cardio
Th: Full body workout
F: Cardio + Abs

S: Full Body workout
Sunday: Rest

An example of a full body workout would be:

Tuesday – 3 Sets:
Squats – 8-12 Reps
Leg Curls – 8-12 Reps
Barbell Bent Rows – 8-12 Reps
Bench Presses – 6-10 Reps
Upright Rows – 8-12 Reps
Barbell Curls – 8-12 Reps
Pulley Pushdowns – 8-12 Reps
Wrist Curls – 10-15 Reps
Standing Calf Raise – 10-15 Reps

Thursday – 3 sets:
DB Bench Press – 12-15 Reps
Smith Machine Shoulder Press – 12 Reps
DB Shrugs – 12-15 Reps
Tricep Pushdowns – 12 Reps
Leg Extensions – 12-15 Reps
Lying Leg Curls – 12-15 Reps
Seated Calf Raise – 20 Reps
Close Grip Lateral Pulldowns – 12-15 Reps
Db Bicep Curls – 12 Reps
DB Wrist Curls – 20 Reps

Saturday – 3 sets:
Leg Press – 12-15 Reps
Leg Extensions – 12 Reps
Lying Leg Curls – 12 Reps
Seated Calf Raise – 20 Reps
Close Grip Lat Pulldown – 12-15 Reps
One Arm Row – 12 Reps
DB Bicep Curl – 12 Reps
Barbell Wrist Curl – 20 Reps
Barbell Bench Press – 12-15 Reps
DB Incline Bench Press – 12 Reps
Smith Machine Shoulder PRess – 12 Reps
Barbell Shrugs – 15 Reps
Tricep Pushdowns – 12 Reps

would this new routine make sense?

I would expect you would see LESS results moving to a full body workout. What’s your diet like? Are you getting in enough calories to support muscle growth?

If you want to change your routine, consider working one body part per week, and focusing more on a specific muscle groups; opposite of what you’re proposing.

define what you mean by "results" are you trying to lose the weight? or get bigger?

i am trying to become bigger, at the same time become more cut / lean if that makes any sense?

5×5, 5/3/1 or

Here is a routine a LARGE percentage of the lifters here could make great gains doing.

Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

FOR THOSE THAT ARE READING COMPREHENSION CHALLENGED THE SCHEDULE GOES LIKE THIS:

1st workout
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

3rd workout 1 day later
Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

4th workout After TWO DAYS OFF
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

next workout sequence repeat 1st through 4th workouts

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Rep cadence is explosive on the positive, controlled on the negative, no need to count cadence.

After warm-ups use the same weight for all sets. If you cannot get all the sets with the same weight, the weight is too heavy.

If you want to substitute something like dumbbell skull crushers for pushdowns, or hammer curls for barbell curls go ahead. DO NOT SUB OUT BIG COMPOUND MOVEMENTS FOR ISOLATION LIFTS. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THEY ARE THE MOST IMPORTANT LIFTS IN THE ROUTINE.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

DELAOD BY DOING 1/2 THE SETS, OR 85% OF THE WEIGHT EVERY 4-8 WEEKS (4-5 WEEKS WORKS BEST FOR MOST PEOPLE.

Suitable substitute lifts:

Squat or box squat, you can front squat, or smith squat (smith ONLY if that is all you can do) You can leg press ONLY IF YOU ABSOLUTELY CANNOT DO REAGULAR SQUATS AND THE RESULTS WILL NOT BE AS GOOD.
Glute/Ham Raises or pullthroughs
Bent Row or Chest Supported row, you can dumbbell row or machine row
Barbell or Dumbbell Curl, you can do any curl variation
Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don’t have a machine

Bench Press or low board press, you can do dumbbell presses or dips
Incline Dumbbell Bench Press, Dumbbell inclines, or smith inclines (use the SMITH ONLY IF THAT IS THE ONLY THING YOU CAN DO
Military or Dumbbell Shoulder Press, NO SUBS
Skull Crushers, you can do dumbbell skull crushers, overhead tricep extensions with a bar or dumbbells, or tricep push-downs if any of these movements bother your elbows.
Ab work, you can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine

Deadlift or rack deadlift, you can do romanian deadlifts, or good-mornings
Leg press, you can front squat
Chin or lat pull-down, NO SUBS
Barbell or Dumbbell Curl, any curl variation
Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don’t have a machine

Incline bench press or Incline Dumbbell Press, NO SUBS
Dumbbell Bench Press, You can do dips
Military or Dumbbell Shoulder Press, you can do upright rows
Tricep pushdowns, you can do a skull crusher, or overhead tricep extension with a barbell or dumbbells
Ab work 3 x 10, You can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine

If you can’t sub any of these lifts figure it out yourself and quit asking endless questions about what you can sub. The sub list just posted was created after over 100 questions have been asked about "can I do lift B instead of lift A.

Iron Addict

Upper/Lower feels best to me like 5/3/1 or WS4SB

Up your weight and drop your reps to the 6-8 range. Do 3-5 sets per lift. Eat more. Dont do full body workouts.

why you have to find out what works for you. some people do great on full body some do better on splits you wont know until you try multiple things.

Try this, definitely made some gains off it and could of gotten more if i continued with the program.

Percentages means the percentage of your max

Week 1-4

Mon/Thurs
Barbell warmup
Hang snatch 60% 3×5
Hang clean 70% 3×5 (75% 5×5 on thurs)
Single leg squat 3×5 50% (Only do on tues)
Lower leg circuit 3 sets
hip flexion (think of it as kneeing or kicking people in the face) x10
hip adduction x10
hip abduction x10
Back circuit 3 sets 3 sets
bent over rows x10
rear deltoid raises x10
cable rows x10
2 oblique exercises

Tues/Fri
Squat 70% 4×8 (60-65% 4×10 on friday)
Bench 70% 3×8
Leg Extensions 3×10
Alternate DB incline 3×10
Ham curls 3×10
Shoulder Circuit A 3 sets
DB shoulder press x10
DB lateral raises x10
DB upright rows x10
Shoulder Circuit B 3 sets (i prefer using resistance bands but cables work good too)
Medial rotation x10
Lateral rotation x10
Horizontal lateral abduction x10
Ab wheel (very very good and effective) OR 2 forms of ab exercises with a 30-60 sec plank after

Week 5-10

Mon
Power Clean:
1×5 @ 50%, 2×3 @ 60%, 2×2 @ 70% 5×3 @ 80%, 1×10 @ 50%
Hang snatch 3×5 60%
Back circuit
Lower leg circuit
Obliques

Tues
Bench:
1×5 @ 50%, 2×3 @ 60%, 2×2 @ 70%, 5×5 @ 80%, 2×10 @ 60%
Squat 3×8 65%
Alt DB incline 3×10
Superset B 3 sets
Chest fly’s 3×10
Leg extensions 3×10
Lateral raises 3×10
DB press 3×10
Step ups 3×10
Shoulder Circuit B 4 sets
3 Abs + 60 sec plank OR Superset Ab wheel w/ crunches

Thurs
Hang snatch
1×5 @ 50%, 2×3 @ 60%, 2×2 @ 70% 5×3 @ 80%, 1×10 @ 50%
Hang clean 3×5 60%
Back circuit
Lower leg circuit
2 Oblique exercises

Fri
Squat:
1×5 @ 50%, 2×3 @ 60%, 2×2 @ 70%, 5×5 @ 80%, 2×10 @ 60%
Becn 3×8 70%
Leg extensions 3×10
Superset A 3 sets
RDL’s x10
DB press x10
Hip extension (attach an ankle strap to a cable system and kick backwards, exercising the glutes and hamstrings)
Close grip 3×10
Shoulder circuit B 4 sets
3 Ab exercises + 60 sec plank OR superset Ab wheel + crunches

I would expect you would see LESS results moving to a full body workout. What’s your diet like? Are you getting in enough calories to support muscle growth?

If you want to change your routine, consider working one body part per week, and focusing more on a specific muscle groups; opposite of what you’re proposing.

Ceaze posted an article awhile ago stating that people put on more size with a full body routine 3x a week.

your full body workout suggestion looks like overkill

Link to that article? I’m curious… I can’t imagine having enough energy to do an full body workout multiple times a week that matches the intensity of working 1 or 2 muscle groups per workout instead. I could see the value of doing a medium-intensity full body workout once a week or every other week.

-edit- but I read this, like woah:

Link to that article? I’m curious… I can’t imagine having enough energy to do an full body workout multiple times a week that matches the intensity of working 1 or 2 muscle groups per workout instead. I could see the value of doing a medium-intensity full body workout once a week or every other week.

-edit- but I read this, like woah:

I think this is what he’s referring to:

I rarely bother reading full threads anymore but let me just say this:

Everyone is different. I have been training on and off (due to injury) for years. In the last 3 weeks I have switched to super-heavy bench, squats, sumo deads and SOHP in a single workout, spaced out over 2-2.5 hours. I do this 2-3 times per week depending on what my body is telling me in terms of the need for rest.

Prior to this I was a 60 minute, 6 day split guy.

I’ve never felt stronger. IMHO I’ve never looked better. AND, I don’t need to do cardio. Do what works for you. Experiment. Learn your body. And let the good times roll.

Yeah nobody’s ever made progress on a 3x weekly fullbody

Fucking christ.

I rarely bother reading full threads anymore but let me just say this:

Everyone is different. I have been training on and off (due to injury) for years. In the last 3 weeks I have switched to super-heavy bench, squats, sumo deads and SOHP in a single workout, spaced out over 2-2.5 hours. I do this 2-3 times per week depending on what my body is telling me in terms of the need for rest.

Prior to this I was a 60 minute, 6 day split guy.

I’ve never felt stronger. IMHO I’ve never looked better. AND, I don’t need to do cardio. Do what works for you. Experiment. Learn your body. And let the good times roll.

this is kind of the basis for Dan John’s

BRB, I’m off to write a book and make my fortune. LOL

Yeah nobody’s ever made progress on a 3x weekly fullbody

Fucking christ.

ha, yeah, i said that verbatim.

im sure splits are not why he stopped seeing gains.

I should probably be doing something like that, seeing as I’m skinny. There isn’t any legs in this though (other than deads) or shoulders

Thick bar deadlift
Bench press
Heavy biceps curls
Kettlebell swings
Ab wheel

Link to that article? I’m curious… I can’t imagine having enough energy to do an full body workout multiple times a week that matches the intensity of working 1 or 2 muscle groups per workout instead. I could see the value of doing a medium-intensity full body workout once a week or every other week.

-edit- but I read this, like woah:

Doing a full body routine doesn’t mean that every session is high intensity.

The first week i was beat lol, but to adjust to the program i just increased the amount of carbs in my diet and took my maxs at the time and took 10% off my max, for example going from 225 to 200 as my max, and when after week 6 i was done doing the program and tested my maxs again. Squat went up 15lbs and bench 20lbs.

Bench might of gone up 5-10lbs if i were using the technique i was using before but i adjusted my technique a bit by having a closer grip and bringing the bar right at the bottom of my chest so that’s probably why my bench went up so much

You can use whatever exercises you want.

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