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Opinions on my new program


New member
I've been doing full body workouts every session for almost a year and a half, and I had been progressing well until recently when progress in nearly every movement became painfully slow. I decided it's time to throw a wrench in the gears and change things around a bit to see how it goes. I've designed a program that makes sense to me. I'm at the end of the second week and already I feel much less worn down and actually gained a rep on almost every move each session.

Tell me what you guys think of this setup, especially if you have experience with this type of program. It's an upper/lower split with 2 upper sessions and 2 lower sessions, on non-consecutive days.

Upper 1:
-Close Pushup
-Grip Work

Lower 1:
-Self Assisted Pistol
-Hanging Bent Legraise
-Angled Bridge

Upper 2:
-Horizontal Pullup
-Overhead Press
-Grip Work -Calf Raise

Lower 2:
-Self Assisted Pistol
-Sissy Squat
-Single Leg Short Bridge
-Calf Raise

Feels good to me so far. Gonna give it a couple months and see how I progress. Any thoughts?
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Paul Britt RKC

New member
Hate to sound like a broken record every time, but what is your goal? That is your starting point for all programs. Is it a good program, could be, but what are you trying to accomplish.

How many sets and reps?

Here is what I am doing currently as I prepare for the PCC


I day is max effort, the other is half effort

20 minutes of Swings and Jump rope

Leg raises
20 min of swings/rope/jump rope

My goal is to easily pass the PCC.

My plan is based on my goals.

After the PCC (next week) the goal becomes Beast Tamer and I will be back on that plan.

so, let us know what your goal is and a little more detail and we can evaluate a little better.


New member
My overall goals are strength/mobility/mass, in that order.

My reason for changing my program (which was full body, four days per week), is because after doing hard, full body workouts 4 days per week for so long, progress has stalled in almost every movement, and I was feeling pretty worn down. I wasn't looking forward to my workouts as much.

I'm doing 3 sets on most movements and 2 on some others, going 1 or 2 reps short of failure. Pullups are the exception- I'm ramping the number of sets up every week while keeping the reps low, then after four weeks I drop the number of sets back down to two and add a rep per set and start back over.

Two weeks into it and I'm not dreading my sessions, and I've added at least one rep to every movement. My energy levels are back up to normal.
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Eoin Kenny

New member
First off, if you're feeling run down and tired and not looking forward to workouts, it's definitely because of overtraining, so good call changing it up!

If you're feeling good physically, and making gains, then stick with it! Nothing wrong at all :)

Instinct would have told me it was a lot of work, but again, refer to above!


New member
It seems good to me so far. I'm still trashing my body, but I'm not trashing it from head-to-toe ever single session. As I've progressed into harder movements it's gotten tougher to recover from the brutality, and most of the time I would get really sleepy 10 or 15 minutes after a workout. That seems to have gone away with this setup though.

I'll give it a few months and if it goes well I'll stick with it for a long time. I've read that people stay on these types of programs for many years and make gains consistently without having to change much about it.


Out of curiosity, what did your full body workout routine look like?


New member
Out of curiosity, what did your full body workout routine look like?

Something like this:

Day 1:
-Self assisted pistol, 3 sets
-Hanging bent leg raise, 2 sets
-Handstand, 2 sets
-Angled bridge, 2 sets
-Deadlift 1 or 2 sets

Day 2:
-Self assisted pistol, 3 sets
-Pullup, 3 sets
-Dips, 3 sets
-Overhead press, 3 sets
-Fingertip pushup, 2 sets

Day 3:
-Self Assisted Pistols, 3 sets
-Horizontal Pullup, 3 sets
-Close Pushup, 3 sets
-One Leg short bridge, 2 sets
-Pike Pushup, 2 sets

I would cycle through the sessions on nonconsecutive days ending up with a six day pattern.

Every once in a while if I feel froggy I'll do a dropset day where on squats or pullups I'll do an extra set of an easier variation for burnout. I kept this up for about 6 months (with various progressions of course) before I finally cracked and changed it.

I'm a big fan of squats as you can see, but maybe that's a problem. Some people squat 5 days a week no problem, some can't even squat 2 without crumbling. I'm down to 2 or 3 times a week now.
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I see. Your new split seems much more straightforward and simpler. You have the same pulling volume as before, about the same amount of pushing, and a bit less of squats, which you prefer anyways. It's just spread out a bit more.

I'd try to bump the amount of Leg Raise work you do though. Maybe lose the sissy squats in favor of it? Unless you plan on working up to one leg sissy squats or something, pistol squatting is probably preferable. That's the main anomaly I see. The ancillary work looks good to me too. I like that the routine is different, but not overly so. That's exactly how routine changes best go IMO.


New member
The full body routine worked fine for a long time, but it's to be expected-as I've come to learn. Doing a full body routine with basic squats, kneeling pushups, and other easier variations is a very different animal than doing it with pistol progressions, handstands, and the other much harder progressions.

I'm also guilty of letting volume creep take hold over time, but it seems to be a good thing in short bursts for my goals. I'm not gonna lie, my physique is important to me and doing some serious work gets the results I seek. As they say though, everything in moderation I guess- I have to be smarter about when, and how long, I torture my body.


New member
I'd try to bump the amount of Leg Raise work you do though. Maybe lose the sissy squats in favor of it? Unless you plan on working up to one leg sissy squats or something, pistol squatting is probably preferable.

I seriously considered adding more legraise work after reading your response, but I thought "I'll give it a full month, and if I'm making progress everywhere, I won't change it for a while". I'm not going to drop the sissy squats, they're actually toughening up my knees and thickening up my quads pretty quickly- I've already built up from 3x7 to 3x12 on them, and I would like to nail a free-standing one leg sissy someday.

Here's the kicker: I've made progress on every single movement (almost) and even dropped some fat AND gained some muscle with this program. My legraise progressions, however are the only movement that has suffered. I've lost 3 reps on my Hanging Bent Legraise, so a couple sessions ago I took your advice and added them to both of my Lower days. I'll see how that goes, then adjust accordingly.

Thanks for the advice, it was spot on!


New member
Hey, based on everything you told us, the plan looks solid. If you gain then it's usually good. The only thing I would add to that is to develop more specific training goals.

"My overall goals are strength/mobility/mass, in that order." is not measurable at all.

I found I make more gains when I set my training goals based on the smart formular.


Example: Until the 1st of August 2015 I'm able to do 10 full range reps of One Arm Pushups each side.

Another: In 6 months from now I'll have gained 6 lbs of lean muscle.

Accountability and deadlines work wonders.



New member
The only thing I would add to that is to develop more specific training goals.

When I first started training a year and a half ago, my goal was simply to get back down to my teen/early twenties bodyweight of 170 lbs. As things progressed and I got into strength training and progressive cals, the overall goals shifted to strength and muscle building, so I never reached that goal, and frankly I don't want that anymore.

I learned along the way that super-short-term goals work really well for me, as they are usually atttainable before I lose interest or get discouraged. For example, my next session will be Friday, which is Upper 1, so my current goal is to add one rep to each movement on each set, or do the same number of reps better. That's what motivates me- doing better on my next session than I did on my last. It's that simple.

-EDIT- I do have one longer term goal, and that is to do a good set of at least 5 free-standing pistol squats by the end of 2015, and I'm doing well so far.
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New member
That sounds very good! Having a goal for every session and improving every session is a surefire way to success.
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