hey!

I used to think that fullbody program is always the same routine exactly in all days,

but I recently learnt about the 5x5x5 program, which is fullbody but with diffrent A and B workouts.

and I like the idea because I tried to do squat and deadlift at the same day and it was exahusting so I stopped do deadlift.

so I wonder if I can use this "trick" in any fullbody program? for example, if my fullbody program is:

Squat
Bench press 
Flys machine
T-Bar row  
Overhead press 
Shoulder press machine
Triceps pushdowns 
Dumbbell curl 

 

Can I do in one day a week this change?:

 

Deadlift
Bench press 
Flys machine
T-Bar row  
Overhead press 
Shoulder press machine
Triceps pushdowns 
Dumbbell curl 

 

btw, if yes, can I replace more than one exercie?

Thanks, I'm waiting for your program😀 

hey @scott_herman , I read your fbw program, I'm sure it's a great program but I dont know a lot of exercises in your program, so until I learn all these exercise in your program , I'm doing this fbw , which I have already know all these exercises:

 

A:

Squat 4 sets

Bench press 3 sets

Flys machine 3 sets

T-Bar row 3 sets

Overhead press 3 sets

Shoulder press machine 3 sets

Triceps pushdowns 3 sets

Dumbbell curl 3 sets

 

B:

Deadlift 4 sets

Incline dumbbell bench press 3 sets

Flys machine 3 sets

Pullups 3 sets

Overhead press 3 sets

Dumbbell shoulder press 3 sets

Close Grip bench press 3 sets

Barbell curl 3 sets

 

abs exercises: crunch, reverse crunch (i'm still learning abs exercise😕 )

 

ALL 8 - 10 REPS

60 seconds rest between sets

2 minutes rest after every compound exercise

workout is about 60 min

squat - the first rep with half the usual weight.

isolation exercises with heavy weight until failure. compound exercies until almost failure

 

what do you think? and why there is no machines in your programs? machines like fly machine and shoulder machine and legs press.. I like these exercises because there is no need to think so much about the movement😅 ðŸ˜‚they are a kind of rest from all these compund movements 

@scott_herman thanks! I know this is the way to learn new exercises but I am having hard time with the current exercises. For example in deadlift I split the movement to 2 different movements not in the same time after a few reps, Last week I had knee pain from squat and I learnt how to fix the form.. and others issues😓 

 

about the volume and the beginner thing, you right, I make a progress only on the new exercises ( 2 monthes): squat, t-bar row, overhead press, pull ups , but I stuck with the bench press (I've been doing bench press for 1+ year) . should I add more sets to bench press? I added dumbell bench press because your recommendation in another post.

@scott_herman I mean that this is my dumbest mistake in deadlift, not that I do this in purpose. after a few rep I dont manage to do the 2 deadlift's movements at the same time. I actually think about focus right now only on squats and give up the deadlift. in squats I made a big progress, I lift 15kg on each side of the barbell 😃 two monthes ago my PR was 5kg each side of the barbell on a single set of 5 reps😂 

 

thanks for your help😀 

Thanks😀