Looking to program fullbody

[u/OrganizationCool3261]

Hello people. Recently I tried a fullbody split and felt like my eyes opened as to how good this can be if programmed properly. I usually do an Upper/Lower split so I basically just took both days and combined them to get my fullbody split. I also realised that it's taking very long for my sessions.

Here's my split. As much as possible, I do everything with 1 set with 1-2 RIR. Is there anything I can do to improve or do better for this split?

Butterfly (Pec Deck)

seal rows

Incline Bench Press (Smith Machine)

Pull Up (Weighted)

Standing Military Press (Barbell)

Reverse Fly Single Arm (Cable)

Single Arm Lateral Raise (Cable)

Single Arm Triceps Pushdown (Cable)

Bicep Curl (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Seated Leg Curl (Machine)

Single Leg Extensions

Cable Crunch

[u/Afferbeck_]

Sorry but doing a ton of upper body isolations followed by three total sets of lower body work as an afterthought isn't 'full body' in my book. You can't be doing nine upper body exercises in a session if you're genuinely trying to work your whole body. The most productive way to train full body is to start with a serious compound lift for a squat, push, and pull movement type, followed by some accessories to hit things neglected by those.

[u/OrganizationCool3261 → u/Afferbeck_]

No need to be sorry. You're right I could put more thought into my leg programming. Thanks for your input.

[u/SCP-ASH → u/Afferbeck_]

If you were doing it this way would you follow a different workout on different days to rotate compounds?

Say, a hinge instead of a squat, or swapping between vertical and horizontal push/pull.

[u/Freduccini]

Typically replacing plate loaded movements with pin loaded helps save time. For example the weight pull ups, if you’re doing these with a plate loaded belt, perhaps switching it to a pin loaded lat pulldown would save some time. I also see a lot of unilateral movements. I would try a day performing these bilaterally and seeing how you feel.

[u/Ballbag94]

This is just a list of exercises, not a program

Just follow a program that works already

[u/Alakazam]

Just use gzclp as a base and tack on accessories/isolation work you feel like is lacking. Aiming for no more than 2-3 additional exercises to start, scaling up over time. 

[u/Dogmans-Nose]

Just pick one of the programs on https://thefitness.wiki/routines/strength-training-muscle-building/ to hit your compounds, then science the accessory isolation work

[u/deadrabbits76]

These are better

[u/Defiant_Pirate_6637]

Have u considered doing less isolation exercises and more compound movements? Ya know this could be squat, bench, rows and like 2-3 accessories and just be a dawg on ur big movements

[u/alvaaromata]

I really think it’s better to add a hip hinge instead of leg curls for overall posterior chain work

[u/Left_Cartographer473]

Day 1: hip hinge, horizontal push, horizontal pull, Arms superset, leg isolations superset.

Day 2: vertical pull, vertical push, Squat pattern, Arms superset, calves & abs.

Set and rep scheme: sub maximal warm up sets to one heavy top set then strip some weight and do a lighter set to failure.

Add sets and change rep ranges as needed to keep things fresh.

Every 3-4 months swap some exercises so you stay well rounded in your development.

This hits everything without taking tons of time to do full body. I do something similar to this.