Full body program

amazingemmet

I was thinking of changing from a three day split to a full body program for awhile this is what is was thinking of:
clean and jerk 2x8
Squats 2x12
deadslifts 2x8
bench 2x8
Chin ups 2x8
dips 2x8
bent over rows 2x8

What do people think should i try mix up the exercises so i have three different full body days or keep the same program and od it on three days

amazingemmet

Bump

Dragan

To be honest, i would be unsure about hitting each bodypart 3 times a week like that, then again, i would be looking at the program from a growth point of view.

I can think of no reason why a program like the above would not cause an increase in strenght however. Also, i would vary the excercises somewhat, from week to week.

amazingemmet

Yeah strength gains are the main aim for it alright.

Dragan

Have you ever done programs of triples, doubles and singles, powerlifting stylie????

amazingemmet

I've thought about it but i generally train by myself and i don't want to try max lifts without a spotter also isn't a powerlifitng program geared more towards just three lifts or can it be adapted to any sort of lift?

Dragan

It is normally used for the bench, the squat and the deadlift. However, significant increase in these will see many other lifts increase as well.

OFDM

Hypertrophy Specific Training uses full body workouts three times a week. It however is based on 2 week sets of 15/12s, 10s and 5s reps, building to the relevent RM max, but that's all flexible. For instance the "official" program recommends one set per exercise, but most people incorporate multiple sets.