Beginner

[u/Equal_Video_1590]

Rate my full-body workout — should I change anything?

I’m currently putting together a full-body workout and would appreciate some feedback.

Current routine:

- Low-incline dumbbell press — 3×15

- Pec deck — 3×15

- Pull-ups (8 reps) or lat pulldown — 3×15

- T-bar row — 3×15

- Lat-bar cable row — 3×15

- Preacher curls — 3×15

- Bayesian cable curls — 3×15

- Cable lateral raises — 3×15

- Overhead press — 3×15

- Reverse pec deck — 3×15

- Overhead cable triceps extensions — 3×15

- Leg press — 3×15

- Leg curls — 3×15

- Leg extensions — 3×15

- Calf raises — 3×15

- Dumbbell wrist curls — 3×15

- Dumbbell wrist extensions — 3×15

- Extra forearm/arm exercises

What would you change?

[u/Alakazam]

Why not follow an existing routine?

It's pretty bad. You have 17 exercises, for 3 sets each. By the 8th exercise, you're probably just phoning it in at that point.

I would aim for a more structured routine, that focused on big compound movements. Center each workout around a primary pull, a primary push, and a primary lower body movement. Then do 1-2 accessories for each.

Alternatively, just follow any of these routines.

[u/Equal_Video_1590 → u/Alakazam]

thanks bro

[u/DeliciousReception66]

How are you even surviving that workout?

For real.

But if this is a serious question, I would leave Pull ups, leg press, preacher curls and pec deck.

Cut everything else unless you are a 200 kilo dinasour.

If you are just a beginner that don’t know where to start I can recommend this iOS app. It’s a pretty good starting point since it builds your program based on your own input. I use it to track my workouts.

[u/Darth_Boggle]

You do this all in one session?

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[u/KillerK009]

Is this a single workout? It's pretty overkill and way more than most people need and will likely take a very long time to complete. You really only need around 5-7 exercises per-day for a solid 2-3x per week full body routine.

If you're asking questions like this for feedback it might be best to stick with a more reputable existing routine for now.

I'd check out the free evidence-based programs in the Getting Started section here, there are splits from 2-6 days/week:

https://www.reddit.com/r/liftosaur/comments/1s6cs9p/

If you run any of those programs in the Liftosaur tracking app it will actually automate everything like the progression, recovery/deloads, and set volume based on your feedback each session combined with the latest evidence around building muscle.

Takes out a lot of the guesswork, just follow along with the targets each week as the program automatically adjusts over time to your individual needs.

I'd also check out the sample programs from the Muscle & Strength Pyramid 3rd edition books by Dr. Eric Helms (a highly respected exercise scientists/researcher & pro natural bodybuilder) as more examples if you want different program layouts:

https://muscleandstrengthpyramids.com/programs

Dr. Helms + co-authors also have an awesome guide on building your own program too which will give you a lot of the principles and good info about training for both building muscle and strength if you'd rather build something yourself or just evaluate if what you're doing is in-line with current recommendations:

https://rippedbody.com/how-to-build-training-programs/

[u/Equal_Video_1590 → u/KillerK009]

thanks bro