Full body workout adjustment thoughts?

[agk85]

Hi all,

I'm 8 weeks into my full body workout and I'm looking to alternative some exercises, so my body doesn't get too used to what I'm doing. Just looking for some feedback on the exercises I've chosen. Below is the current program. I have added in brackets, the exercise I will be substituting.

37 yo
191lbs
Goal hypertrophy
Calorie intake 3500-4000
Thanks

Week 1 ABA
Week 2 BAB

Workout A

Bench Press 3 x 6-10 reps
(No change)
Squat: 3 x 6-10 reps
(No change)
Pull-Ups: 3 sets
(Continue with weighted pull ups)
Lying Hamstring curls: 3 x 10-15 reps
(Leg extension curls)
Standing Overhead Press: 3 x 6-10 reps
(Seated Dumbell shoulder press)
Kneeling Face Pulls: 3 sets of 10-15 reps
(Dumbell bent over row)
Drag curls: 3 sets of 8-10 reps
(Dumbell hammer curl)

Workout B

Deadlift 3 x 6-10 reps
(No change)
Incline Dumbbell Press 3 x 6-12 reps
(Incline barbell press)
Bulgarian Split Squat 3 x 6-10 reps
(No change)
Inverted Row 4 x 6-12 reps
(Chest supported row)
Dumbbell Lateral Raises 3 x 10-15
(Cable lateral raise)
Overhead Tricep rope extensions 3 x 10-15 reps
(Tricep dips)
High to Low Chest Cable Flies 3 x 10-15 reps
(Decline barbell bench press)

 

[CJ]

 

[xsoulmanz]

Some full body workouts have to much work on each day

Make sure your not dying on each workout .

For Me I like to do squat twice a week as it's full body I know my legs are getting hit properly

Add volume and exercises when your work capacity is up.

 

[xsoulmanz]

Bench Press: 3 sets, 10 reps
Chin Ups or Pull Downs: 3 sets, 10 reps
Military Press: 3 sets, 10 reps
Barbell Curls: 3 sets, 10 reps
Squats: 3 sets, 10 reps
Standing Calf Raises: 3 sets, 10 reps

Wednesday
Incline Press or Dips: 3 sets, 10 reps
Barbell Row or Dumbbell Row: 3 sets, 10 reps
Shrusg: 3 sets, 10 reps
Single Arm Preacher Curl: 3 sets, 10 reps
Leg Curl: 3 sets, 10 reps
Abs: 1 set, 50 reps

Friday
Chin Ups or Pull Downs: 3 sets, 10 reps
Military Press: 3 sets, 10 reps
Incline Dumbbell Curls: 3 sets, 10 reps
Front Squats: 3 sets, 10 reps
Stiff Legged Deadlift: 3 sets, 10 reps

My program is similar to this with a few changes like arms and some triceps

 

[Mythos]

Hi all,

I'm 8 weeks into my full body workout and I'm looking to alternative some exercises, so my body doesn't get too used to what I'm doing. Just looking for some feedback on the exercises I've chosen. Below is the current program. I have added in brackets, the exercise I will be substituting.

37 yo
191lbs
Goal hypertrophy
Calorie intake 3500-4000
Thanks

Week 1 ABA
Week 2 BAB

Workout A

Bench Press 3 x 6-10 reps
(No change)
Squat: 3 x 6-10 reps
(No change)
Pull-Ups: 3 sets
(Continue with weighted pull ups)
Lying Hamstring curls: 3 x 10-15 reps
(Leg extension curls)
Standing Overhead Press: 3 x 6-10 reps
(Seated Dumbell shoulder press)
Kneeling Face Pulls: 3 sets of 10-15 reps
(Dumbell bent over row)
Drag curls: 3 sets of 8-10 reps
(Dumbell hammer curl)

Workout B

Deadlift 3 x 6-10 reps
(No change)
Incline Dumbbell Press 3 x 6-12 reps
(Incline barbell press)
Bulgarian Split Squat 3 x 6-10 reps
(No change)
Inverted Row 4 x 6-12 reps
(Chest supported row)
Dumbbell Lateral Raises 3 x 10-15
(Cable lateral raise)
Overhead Tricep rope extensions 3 x 10-15 reps
(Tricep dips)
High to Low Chest Cable Flies 3 x 10-15 reps
(Decline barbell bench press)

8 weeks is actually not that long to be doing the same exercises at all..if they are effective for you and not causing injuries then you can use the same exercises for a lot longer than that and really you should in order to track progress and program better.

 

[buck]

I find adding some more weight or reps is enough to keep my body from getting used to my workouts.

 

[Gadawg]

You dont ever need to change exercises

 

[BigBaldBeardGuy]

You dont ever need to change exercises

Gotta shock and surprise the muscles. Real growth happens when you catch em off guard.

 

[BigBaldBeardGuy]

I find adding some more weight or reps is enough to keep my body from getting used to my workouts.

You mean “Progressive Overload”?

 

[Reader591]

so my body doesn't get too used to what I'm doing.

It’s not if you’re still pushing it. Promise.

Getting bored would happen first

 

[Gadawg]

Gotta shock and surprise the muscles. Real growth happens when you catch em off guard.

Mine never sleep. Theyre always waiting