Thread: Need experienced opinions

i would go to 4 days a week, and make one day out of bench press, one day out of squats, one for deads and one for shoulder press. then you can do the accessory work like your dips/chins/rows after one of the larger movements. i was wanting to change my routine and some fellas on here pointed me in the direction of 5/3/1 training and i been at it for this week and absolutely love it. but yes i think you are doing way to much in one day. you shouldnt do squats and deads on the same day.

agreed with the above>

mate i got tired just reading your routine, id say there is far too much volume for one session and this will hinder your progress. If your going for strenth then i would also recomend loweing your reps on the big lifts and adding weight, especialy for the Dead lifts and squats. again as stated above the 531 is a good exsample of this.

If your going to go to 4 days then id recommend throwing in some hamstring exercises with your deadlifting day like Romanian DL and Glute ham raises. I think this would add more balance to your routine

Do squats first, then deads, then bench. I don't see the need to do 2 types of bench pressing in one session, especially if you're doing shoulder presses. If you want to do both DB and barbell bench press, just alternate them. I'd also get rid of dips. Also, I think 5 reps per set is probably better than 8 if you're shooting for strength gains.

I think it would be better if you just did squats, military press, and chinups in one workout and deads, bench, and rows in another.

Here's how I would do it if you have to do all of that in one session:

Squats 3x5
Deadlifts 3x5
Bench press 3x5
Rows 3x8-10
Military press 3x5
Pullups 3x10

yeah i know my workout is a bit full, the problem is that i cant go to the gym more often than 3 times a week due to work and college so i tried to make to most of it while im there, thanks for the advice tho and ill try to tinker with the plan to get it more efficient

I think that the guys above saying 4 days per week are right. You should not be doing all those exercises as listed on your initial routine 3 days per week. Bodyparts should be trained once every 6-7 days.

3 days per week is plenty.

Try this: Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

personally I hit every muscle 2x every 7 days...