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Old 04-26-2014, 03:24 AM   #1
Bob Herald
Member Bob Herald is offline
Join Date: Dec 2011
Location: Miami  FL
Posts: 353
Full body programming

I started 2 years ago with 5/3/1 and made decent progress, and now my program has evolved into an upper / lower split. I'm just curious if I would be better served by at total body workout. Here's some stats.

37 M, 215 lbs. 6'3" estimated 12%BF
Deadlift 405x1
Squat ? I only front squat but I do 10+ rep sets with 205.
Bench press 250x5
Strict press 180x1

I weight train M, W, F and alternate between the below workouts. My first exercise is always done for strength and is usually a 5x5 or 5x3. The accessory exercises and done for 3-5 sets of 10 reps. I train in jiujitsu 5x a week.

Deadlift 5x5 or 5x3
Zercher or front squats 5x10
Barbell glute bridge 3x10
Split squats 3x10

Clean and press (dumbells or KB) 5x5
Weighted pull-ups
Weighted dips
Push-up variations (ie 1 arm)

Front or zercher squat 5x5
One leg RDL 5x10
Split squats 3x10
Glute bridge3x10

Bench press or loaded push-ups 5x5
Curls (guilty pleasure)

I'm fine with condensing into 2 workouts. Or even one. What would be most efficient for strength and physique gains.
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