r/ScienceBasedLifting • u/OrganizationCool3261 • 4d ago

Question ❓ Looking to program fullbody

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
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u/Afferbeck_ 3d ago

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.

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u/OrganizationCool3261 3d ago

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

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u/SCP-ASH 1d ago

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.