This is spot on, basically whilst I like to change it up these 5 plus the always difficult pull ups/chin ups and press up variatons make an awesome workout. Never really been a fan of curls, skull crushers etc as I am just a regular guy who likes to be in decent shape and feel my bi's and tri's get enough work from pull ups and chest work. Oh and always do some rotational face pulls at the end of every workout the corrective benefits, particularly to the much abused and under used rotator cuff. As for pull ups and chin ups, these would be my primary back workout, taking priority over any rows, lat pull downs etc, not only do I feel they work my back better, but give so much more core and arm strength if performed with good form
My favorite quick full body is 3 sets bench, 3 sets rows, 3 sets squats. Mix in push ups, curls, shoulder press, etc between sets. Can do it in 30 minutes and I feel fully engaged
In the past (High School) I lifted MWF Workout A: - Fromt Squat or Back Squat 5x5 - Bench Press 3x5 - Pendlay Row 3x5 * band face pull x200 total * I would focus 1 month on BS and next on FS and just rotate. Sometimes squat to a box Workout B: - Deadlift 1x5 - Press 5x5 - Weighted Chin Up 5x5 * band face pull x200 Off Day: - walk for 30 min or - jump rope 20sec fast 40sec rest for 10-15 min All off season sports prep
You guys have been instrumental in me starting my journey in resistance training. The information you all share is so easily digestable and I'm so grateful.
I found that squats/deadlifts eat up a lot more energy. In a 5x5 setup, I'd always start with bench, then squat/deadlift, then everything else. From experience, if I started with squat/deadlift, my bench performance would suffer, every time.
What i do is rotate them so each one would get a 5x5 day and id do the rest in a 3x8-10 that way im still Big 5ing all the time but only one is getting the strengh sets at at ime
That is my routine! I just add some pull downs / pull ups and do only 4 sets. A curls and a crunches. Recently I have figured Sals point out and now I do Deadlift, Pulldown, Bench as Workout A and Squat, Row and OHP as workout B.
A : squat / bench / row / accessories / abs B : dead / ohp / pull ups / accessories / abs Alternate A B A, B A B. Vary formats 5x5 / 3-4x10 etc Basic simple, quick, proven and efficient for your average lifter.
Squat, bench, deadlift, overhead press, rows(low) imo. Alternate the stress on your lower back so it can rest. Squats first because it the least stressful of the 3 on your back, and it gets the blood flowing better. Deadlifts in the middle because it’s most stressful and then go light stress on the end. Bench second because overhead press Will tire your shoulders and you wouldn’t be able to bench as much.
I would do Squat, Row(or pull-ups), Bench then Deadlift. Since squats and deads are the most taxing on my back and require the most concentration, I make sure I have as long a gap in between them as possible. Plus with rows in between it gets me prepped for being in a bent over position and is a good transition with a weight that's not as heavy as squats or deads.
I basically did a form of this for a 6 weeks one time except I added in Pull Ups and my order was Squat, Deadlift, OHP, Pull Ups, Bench then Row. I found that my low back would fatigue too much if I tried to row right after deadlifts and I realized that I could lift heavy ohp without killing my bench but if I lifted heavy bench first, my ohp was basically poo after. And I also like hitting opposite right after each other so adding pull ups for a vertical pull after doing ohp as a vertical press just made sense in my head. Eventually I made the OHP and Pull Ups a superset as well as the Bench Press and Rows to cut down on time. All apart of the journey though. Sometimes we overthink our training when in reality finding a routine you can be consistent with is key. It’s a journey not a race.
My split is: Bench and deadlift in one workout. Squat, press, row next workout. If you get both of those in every week, you're good. Then I make sure to throw in chin ups/pull ups sometime during the week as well.
I currently lift 4 days a week, dividing into 2 pull days and 2 push days. On pull days, I do deadlift, bentover row, lateral pulldown, bicep curl, and posterior delt raise. On push days, I do weighted squat, shoulder press, bench press, tricep pulldown, and lateral raises. I use weights that I could lift 5-6 times for 5-6 sets. They might not be 100% fullbody, but I could really feel stronger and healthier.
Push Pull Hinge Squat Carry all anyone needs. Just make sure to get both vertical and horizontal push and pull in. Eventually as my free time decreases, it’s going to be variations of pull-ups rows bench ohp squat deadlifts carries. Probably 3x week or split front & rear 2x a week each with carries to finish off so I could get more volume & avoid squatting and deadlifts same day
Deads then cleans (power,hang) Bench (close grip, 2 second pause) then weighted dips Overhead presses (strict,push, jerk) then bent over rowing (pull ups) Squats then front squats (bulgarian, lunges) Clean and jerks
It's pretty wild because I've been an athlete my whole life and working out forever and I just started doing the essential 5 at 35 years old for a few weeks now and I don't think I've ever felt as strong in my body. I'm 6'2" and sit at about 200 pounds. Was doing kettlebell squats for a while and it primed me to get into barbell squats nicely. I stayed away from barbell squats due to always tweaking my back but like I said doing those kettlebell squats has primed me to be solid at doing them now. Started off with 135 which isn't anything special but I can feel and see the growth in my quads and hammies and barbell squats are defintely doing things for my legs that kettlebell squats hasn't. Threw 185 on and wasn't as stable as I'd like to be but did about 8-10 solid ones and looking forward to progressively just getting better with proper form. Nutrition is major and I'm getting up to about 185 to 200 grams of protein a day along with 80-90 grams of fat and about 125-150 grams of carbs and I've never felt stronger in my frame. Feel like I could up the carbs but as for now I'm just gonna keep on this pace for a bit and see where I am in a month or two. Mentally I feel more clear and stable and there is definite truth in strong body strong mind. Intuitively I felt like I had thyroid issues and I know I have had bad gut issues but going through this strength training and diet process has seemed to spring up some much needed vitality and health I didn't fully realize I was missing. I knew somewhat but to feel the changes so far is pretty cool and I'm looking forward to the progression. There's really not too many excuses in this modern day and age in a first world country why you can't get in good shape. Ton of info out there with access to somewhat affordable nutrition. My body type leans a little more towards flexible and long so hitting these weights is a beautiful balance it seems my body was craving. Again I don't think I've ever felt as strong or confident in my frame and it's pretty early into this process. Thanks for what you do guys!
My workout right now is: Squat 3x8 Deadlift 1x8 Bench 3x8 Row 3x8 Weighted Chin Ups 3x8 Weighted Dips 3x8 I don´t know whether it is optimal, but it´s a full body crusher and i enjoy it really much
I agree that the overhead press is king of the upper body pressing movements but the legs really need deep flexion of the knee to be balanced. I would argue for the following if you want bare bones simplicity Warm up Squat or lunge variation Chin variation Press variation Core flexion and rotation variations Weighted carry Warm up Dead variation Row variation Dip variation Core extension variations Pre-hab variations Would be as simple as you can get without becoming imbalanced or plateauing quickly.
@@trevbarlow9719 yes he is right, specially if using Snatch grip deadlift and standing overhead press. These two work all major muscles directly or indirectly to a reasonable degree. It is the most minimalist workout if pressed for time.
The only 8 exercise I do is Weighted Pull Up Weighted Decline Inverted Row Bicep Curl Deadlift Overhead Press Incline Bench Press Weighted Dip Squat These 8 will hit every muscle on your body.
Dips are very dangerous to shoulders on novices due to free body movement. Its an exercise better suited to intermiadiates or to novices with a trainer or physiotherapist present to ensure correct form.
Absolutely true. I actually dip more than I bench. Builds my chest better and actually strengthens the scapula. I prefer to rotate between the bench and the dip. Benching heavy year round is a recipe for disaster. When I treat the dip as a main lift with load in the single digit rep range I use pushup variations or dumbbell bench as an accessory. When I have the bench as a main lift I use the bodyweight dip as an accessory.
@@VwapTrader Dips are less dangerous than the bench. All exercises have inherent danger and are best learned with a trainer. The primary issue with dips is that untrained individuals and/or heavier lifters, expect their bodyweight to be easy when it is in fact way too much weight for them. The bench is often abused this way as well. The only real problems are ignorance and ego. Not free body movement. That movement is what allows you to switch the target of the exercise between the triceps, different parts of the pecs, and the anterior deltoid.
A men of culture. Unless you are a athlete who competes you don't need to do bench press. It's unnatural and serves no purpose unlike deadlifts and squats who are applied to everyday life. Bench press is the ego workout for gym bros.
I wonder if you could cut down the risk factor by doing doing different transitions like: squat, bench, deadlift, press, and row? That way you are transitioning from upper to lower, giving each section somewhat more of a recovering time (obviously completing full sets of each) and that way you wouldn't be fatigued doing 2 protocols in the same area? Something I might try... keeping in mind ofcourse the weight adjustment as they suggested to avoid injury.
Back in high school when I took weight training we would do squats, deads, and powercleans or hang cleans, all on the same day three days a week with intense agility days in between lift days. I got in the best shape of my life but it was short lived because I destroyed my knee the following semester
Mon. Squats into pull-ups, lunges into back rows. incline bench into preferred ab movement, one arm chest crossover into more abs. 3 working sets each. Tues. Shoulders, bi's, tri's, calves, neck Wed. Off Thurs. Deadlifts into pull-ups. Bulgarian split squats into back rows. Bench and, Weighted pushups on rings, more ab stuff Fri. Same as Tues. Sat and sun off.
I have two splits, each session is legs, 1 push, 1 pull + accessories. Legs are either squat or deadlifts, then if my push is horizontal I make my pull vertical, and vice versa. Works great.
I use a similar idea much of the time , though will use the squat or hinge that I'm not majoring in as a warm up or accessory (goblet squats, kettlebell swings, back extension etc)
@@SleepingTurtle1 I didn't say, I always warm up with 100 heavy swings in 5 minutes. I'm also going to start incorporating a rotational exercise into each session. Important to move in all three planes of motion.
I pretty much do those exact same exercises routine 3x week, but in a different order. I squat first because my body feels fresh and it's my least favorite exercise. If I were to do it later in the workout I may be prone to skip it. I overhead press second because the bar is already positioned on the squat rack where I need it. After my last overhead press rep, I bring the bar down to the squat rack safety arms and then it is in position for me to do bb rows. After bb rows I bring the bar to the floor in front of the squat rack and I do deadlifts. After that I am all set with the squat rack and I go over to the bench right across from the lat tower and I superset bench press and supinated lat pull downs. My entire workout is done in around 35 mins. Some days I stay and get some combination of accessory exercises in: preacher curls, hammer curls, cable crossovers, maybe some leg press, 15 mins on the treadmill. But that's it. I'm never in the gym over an hour.
@@jayb2175 It does if your working weight for squats is 150KG for 3x3 for example, by the time you warm up properly and then by the time you build up to 150KG for your working sets, that'll easily be 35 mins.
5x5 don’t allow enough time under tension in my experience. 4x8 for 2 exercises per body part twice a week has allowed me to grow the most muscle and allows recovery time.
lol slow your 5 reps down? dude, that makes no sense. if you're going to do a 2:1:2:1 tempo, that still is only 30 seconds. you ideally want 45-60 seconds. plus, if you're doing 5x5 you're training for strength, and the strength tempo is more like 2:0:1:1. OP is absolutely correct in that if hypertrophy is your goal, you want more reps with a 2:1:2:1 tempo, and the ideal range that all accredited training certifications will tell you is 8-15 reps.
I think, just guessing, they want Bench first so you can push your normal heavy. Lowering your Overhead weight doesn't hurt as much as having to lower your bench weight.
I got great results with 3 sets squats, bench, weighted pull ups and overhead press.Curls or tricep push downs for 3 sets alternative days. 3 times a week. In 2 months I got decent results probs 2kg of mass at least mostly muscle. Forearms and shoulders grew the most. Upper arms aswell. Pull ups are great for biceps and forearms I don't think isolation is needed. Went from 62.5kg max to 82.5kg on bench. Went from 0-15kg pull ups for reps. Skipped squats a lot cos I had sports 3 times a week plus gym 3 times resulting in minimal lower body growth.
Andy Bolton who held the deadlift WR for over a decade squatted and deadlifted in the same workout. The rest of his team, numerous record holders, also did, as did I, I trained with them for 2 years My deadlift developed incredibly and my deadlift strength didn’t suffer much at all squatting before hand, sometimes it felt stronger than ever and people hit pr’s on deadlift after squat, and these people were elite powerlifters! Also the deadlift takes a lot of warming up to lift optimally and there’s no better warm up for them than squatting beforehand.
They would bench on a Monday and do some accessory work after such as shoulders and back Thursday the day after squats and dead’s they would do upper body work such as more bench and back and shoulders and on a Saturday they usually did some lower body work to assist with the squat and deadlift
the squat and deadlift in the same workout is very taxing and the injury chance is higher so i do day 1 Squat Bench press Bent over row Overhead press day 2 Deadlift Bench press Bent over rows Overhead press day 3 Squat Bench press Bent over rows Overhead press
How has this been working for you? I’m a beginner and I’m looking for a best bang for buck type of routine that’ll sculpt a good physique but everybody’s 5x5 is a little different
@@tinocabral4201 its worked really well for me but you might want to do a chest supported row because deadlift uses your lower back a lot but now i do calisthenics and train shoulders with weights now
Agree with Adam on this one. The only way these lifts work together once the trainee is sufficiently stronger is by following a heavy light program, ie Andy Baker's version. Doing any heavy press after heavy benching is not ideal, best left for a specific pressing day coupled with a light bench. In my humble opinion of course. Not to mention the lower back fatigue accumulating from these compound lifts.
squat bench row, rotate 1 after the other... I'll substitute squat for deadlift etc...other leg workouts but I basically do 3 lifts in a session, also my bench via my adjustable bench...I click up each session, so it'll go from decline eventually all the way to military....and I do the row version of whatever bench I'm doing that day....
Better replace rows with Chin-Up...rows mess up with deadlift and squats quite a bit specially at heavy loads. Chin-Up, on the other hand, has a supporting role for each of other lifts without interfering. Secondly, squats and deadlift work the same muscles although in varying degrees. So doing both in same workout, both at heavy loads, is not wise. Better do them in separate workouts unless doing one at heavy and other at lower loads for higher reps. Same applies to bench and press, you can't max out on both and progress on both for very long. Better separate them or keep one heavy and one light. So for myself, I shall split these lifts into two workouts, both with all out effort: Bench or Press, Chin-Up or Pull-Up, Squat or Deadlift. By the way, overhead press & Snatch grip deadlifts alone are enough to hit all major muscles directly or indirectly to a reasonable degree, so it is a full body workout in itself if you are short on time.
Interesting, thanks for sharing ! I'm planning/ thinking of a program to start from September on... I will do these plus some accessories like bicep curls and lateral raises ..I workout from home with a bench and barbell, dumbbells. I recently bought a pull up bar for my doorframe.
I do agree that the risk in injury is higher when doing deadlifts/squats but I always do my fav workout first to get pumped and that is deadlifts then I squat, but I do box squats which reduce the risk in my opinion. Anyone please chime in if am doing it wrong.
Chin ups, push ups, squats(deadlift)(bench dips, for shoulders and traps) . That's all you really need. And do Cardio. Try to be an overall good athlete, it's not only muscles and strength.
Interesting. I am on a 4 day upper/lower split. I squat and deadlift on the same day otherwise I would only get squats and dead once per week. I alternate squats first on Monday, and deadlift first on Thursday. It is a real ass kicker.
how do you like the upper and lower split ,. I'm doing full body 3 days a week and cardio 3 days . would like to add more weight secessions in at the gym over the cardio . thinking of going on a upper and lower split
@@frolianmoreno7297 I did the mind pump 3 days a week for awhile and lost strength. From info on TH-cam, I believe to gain strength you have to hit each muscle group 6 to 9 sets every week. It has been working for me. I hit 9-10 sets each muscle group per week.
I do something very similar. What I've started doing is on my heavy squat day, where I start off with squats, I do romanian deadlifts at the end of the workout, light load. And when I do heavy deadlifts I do lighter front squats later in the workout. It helps manage overall fatigue.
I do all compound movements for my workouts for an upper/lower split.. I do bench press,shoulder press,dumbbell rows and shrugs for upper body and lower body I do squats,deadlifts and lunges and I’ve made some great gains.. I’ll never do anything other than this ever again
Absolutely agree that alternating Squats and Deadlifts in different training sessions. To the point of tailoring the weight on the second lift in my humble opinion defeats the purpose.
I don't understand why they are arguing sqaut/dead and bench/press. It doesn't matter which you choose. If you are going as heavy and hard as you can on any of these, you won't be at your max for the following. If you want to keep it simple with a 3x week, just alternate the starting exercise. Just my opinion, but when I start a workout with heavy sqauts, everything after that isn't 100%
So like workout A would be squats, bench, rows and workout B would be deadlift, overhead press, pull ups? Or something idk just trying to find what’s best
@@tinocabral4201 yes it is! My problem is I have a high metabolism. I really have to focus on eating to have muscle gains. The routine is simple and easy to follow, but it very brutal and taxing on the body….which is the entire point of this 👍
I hate long workouts so I started just doing one exercise per workout. (2 on leg days, usually supersets) Doing 4 different exercises to hit the same muscle doesn’t make any sense to me. Because of my simple approach to lifting, I find myself adding isolation exercises that I normally hate doing just because I didn’t burden myself by planning them in the workout.
A Westside Barbell (Louis Simmons) or Conjugate Method involves Squat and Deads right after one another. Louis had more 1000 lb (single lifters) than ANY gym in the world. I did this method for a couple yrs and got ridiculously strong after 15yrs of working out 5-6 days/wk. Its a 2-on 1-off 2-on 2-off prog.
Deadlift and squat in same workout? My way of modifying intensity is through EXERCISE SELECTION. Heavy squat paired with RDL. Deadlift paired with single leg lunge.
As for bench and ohp I feel more issue in my rotator of course I had an injury to my shoulder many years ago so maybe that’s why I feel it there. But it just seems that would be in more jeopardy when pairing those lifts on a single day. However this is the program I run add in pull ups and some speed work but it’s simple hits the major groups whatever your goal size strength or both you can’t go wrong at least basing a program around the compounds
Squats, deadlift, pull ups, push ups then dips would be the equivalent to what they said in the video, cuz it’s just about horizontal and vertical movements
Honestly I think its a terrible idea to do both in the same session. If I'm being all I can be on squats my lower back can't handle deadlifts 5 minutes later. I'm not sure why anyone would think you need to do both in the same session, you're much more likely to injure yourself. Your muscles are what prevents damage, if those muscles are taxed out they can't protect you. I do love trap bar and safety bar though.
Can I do all five in one workout, three days per week? If so, for how many reps and sets and how much rest in between sets? Also if so, what do I do on my days in between? Yoga? Cardio? Stretching? I’m looking for a routine I can do CONSISTENTLY for 45 minutes per day, 6 days per week. Thank you.
Ive been watching olympic weightlifters and they do snatch or clean pulls (basically deadlifts) before some type of squats almost every workout... Why is it worse to do deadlift before squat?
A Warm up Squat Row Bench Core Accessories B Warm up Dead Chin Press Core Accessories Three days a week alternating Week 1 Monday: A Tuesday: Wednesday: B Thursday: Friday: A Saturday: Sunday: Week 2 Monday: B Tuesday: Wednesday: A Thursday: Friday: B Saturday: Sunday:
@@kshowngordonable anything that gets your heart rate up and makes you start sweating lightly. You can do mobility drills, sport specific drills, 10 min light jog, bike, row machine, or jump rope, or add a handful of extra sets with little to no weight on the first movement to warm up practicing the movement your going to train. Personally I do the mobility and light 10 mins cardio then warm up with the movement for strength training. For practices I do mobility, ladder drills, shadow boxing (im a fighter)
@Khanate Archer google Core extension, flexion, and rotation exercises. Progressions, load, and volume will vary widely based on your current level of strength and athletic goals. At the very least: leg raises, back extensions, dumbbell leans, and paloff press Not to be completed all at once during one session. Break them up as needed.
Good points overall. In my opinion if you are limited on days you can train it would be a good idea to alternate between Squat or Deadlift as your main move for the workout. Alternately you could alternate between wich lift you go heavy on if you want to get more volume. So you cold go heavy on squats one day with some lite Deadlifts after and then on another day do Heavy Deadlifts with lite squats afterwards. I do disagree with your comment about shoulder pressing after bench pressing increasing risk for low back injury. Your shoulders are a smaller muscle group than your back. If you make them even weaker by performing bench before presses you actually decrease your risk for low back injury rather than increase it. With that being said if building maximal strength in the overhead press is your goal it is probably not wise to do them after bench press.
I currently do squats and deadlifts on the same day, but every other session I do power cleans instead of deadlifts (squats both times). I’m sure it’ll eventually get heavy enough that I can’t do this, but it’s working well for now
Push - Bench, OHP, Squat, DIP
Pull - Deadlift, Rows, Pullups/pulldown
Complete workout!
Agree that this would be a great workout on its own. Only thing I would add is pull-ups to really bring along lat development.
This is spot on, basically whilst I like to change it up these 5 plus the always difficult pull ups/chin ups and press up variatons make an awesome workout. Never really been a fan of curls, skull crushers etc as I am just a regular guy who likes to be in decent shape and feel my bi's and tri's get enough work from pull ups and chest work. Oh and always do some rotational face pulls at the end of every workout the corrective benefits, particularly to the much abused and under used rotator cuff. As for pull ups and chin ups, these would be my primary back workout, taking priority over any rows, lat pull downs etc, not only do I feel they work my back better, but give so much more core and arm strength if performed with good form
Yep. Crucial
You could also just do Pull Ups & Dips for you upper body
@@ShadyDogg Not enough for good chest and delt development with the dips in my opinion.
Chin ups are the king back exercise.
My favorite quick full body is 3 sets bench, 3 sets rows, 3 sets squats. Mix in push ups, curls, shoulder press, etc between sets. Can do it in 30 minutes and I feel fully engaged
In the past (High School) I lifted MWF
Workout A:
- Fromt Squat or Back Squat 5x5
- Bench Press 3x5
- Pendlay Row 3x5
* band face pull x200 total
* I would focus 1 month on BS and next on FS and just rotate. Sometimes squat to a box
Workout B:
- Deadlift 1x5
- Press 5x5
- Weighted Chin Up 5x5
* band face pull x200
Off Day:
- walk for 30 min
or
- jump rope 20sec fast 40sec rest for 10-15 min
All off season sports prep
You guys have been instrumental in me starting my journey in resistance training. The information you all share is so easily digestable and I'm so grateful.
I found that squats/deadlifts eat up a lot more energy. In a 5x5 setup, I'd always start with bench, then squat/deadlift, then everything else. From experience, if I started with squat/deadlift, my bench performance would suffer, every time.
What i do is rotate them so each one would get a 5x5 day and id do the rest in a 3x8-10
that way im still Big 5ing all the time but only one is getting the strengh sets at at ime
Exactly what I do, doing bench at the start allows me to do shoulder press at the end when I have a bit more energy
Workout A - Squat, Row, Bench Workout B - Squat, OHP, Deadlift --- Good sequence that has worked for me.
How many times a week btw?
I think it comes down to what exercise you want to progress on faster. If I want a P. R on OHP, I'll start with OHP. This goes without saying.
That is my routine! I just add some pull downs / pull ups and do only 4 sets. A curls and a crunches. Recently I have figured Sals point out and now I do Deadlift, Pulldown, Bench as Workout A and Squat, Row and OHP as workout B.
Workout an and b once a week for each, or twice?
A : squat / bench / row / accessories / abs
B : dead / ohp / pull ups / accessories / abs
Alternate A B A, B A B.
Vary formats 5x5 / 3-4x10 etc
Basic simple, quick, proven and efficient for your average lifter.
Squat
Bench press
Deadlift
Bent over row
Overhead press
That’s my order all on the barbell
Nice mines
Squat
Ohp
Row
Bench
Dead
@@Villasenorbrandon 😂💩🤮
1. Squat
2. Dead lift (75% of max)
3. Bar bell row
4.overhead press
5. Pull up
6. bench press.
Yeah, one day these 5. Other day ill take pull ups instead of rows, front squats instead of back squat and dips instead of bench.
So yall don't target biceps
Squat, bench, deadlift, overhead press, rows(low) imo.
Alternate the stress on your lower back so it can rest. Squats first because it the least stressful of the 3 on your back, and it gets the blood flowing better. Deadlifts in the middle because it’s most stressful and then go light stress on the end.
Bench second because overhead press Will tire your shoulders and you wouldn’t be able to bench as much.
I would do Squat, Row(or pull-ups), Bench then Deadlift. Since squats and deads are the most taxing on my back and require the most concentration, I make sure I have as long a gap in between them as possible. Plus with rows in between it gets me prepped for being in a bent over position and is a good transition with a weight that's not as heavy as squats or deads.
I basically did a form of this for a 6 weeks one time except I added in Pull Ups and my order was Squat, Deadlift, OHP, Pull Ups, Bench then Row. I found that my low back would fatigue too much if I tried to row right after deadlifts and I realized that I could lift heavy ohp without killing my bench but if I lifted heavy bench first, my ohp was basically poo after. And I also like hitting opposite right after each other so adding pull ups for a vertical pull after doing ohp as a vertical press just made sense in my head. Eventually I made the OHP and Pull Ups a superset as well as the Bench Press and Rows to cut down on time. All apart of the journey though. Sometimes we overthink our training when in reality finding a routine you can be consistent with is key. It’s a journey not a race.
My split is: Bench and deadlift in one workout. Squat, press, row next workout. If you get both of those in every week, you're good. Then I make sure to throw in chin ups/pull ups sometime during the week as well.
When I do this, I switch out the row with pullups. And split days on legs. Switch hand placements over time as well.
Same. Day 1: flat bench, squat, weighted pullups, overhead press; Day 2: incline bench, deadlift, rows, something else for shoulders :)
I currently lift 4 days a week, dividing into 2 pull days and 2 push days. On pull days, I do deadlift, bentover row, lateral pulldown, bicep curl, and posterior delt raise. On push days, I do weighted squat, shoulder press, bench press, tricep pulldown, and lateral raises. I use weights that I could lift 5-6 times for 5-6 sets. They might not be 100% fullbody, but I could really feel stronger and healthier.
Push Pull Hinge Squat Carry all anyone needs. Just make sure to get both vertical and horizontal push and pull in. Eventually as my free time decreases, it’s going to be variations of pull-ups rows bench ohp squat deadlifts carries. Probably 3x week or split front & rear 2x a week each with carries to finish off so I could get more volume & avoid squatting and deadlifts same day
I totally agree
Deads then cleans (power,hang)
Bench (close grip, 2 second pause) then weighted dips
Overhead presses (strict,push, jerk) then bent over rowing (pull ups)
Squats then front squats (bulgarian, lunges)
Clean and jerks
It's pretty wild because I've been an athlete my whole life and working out forever and I just started doing the essential 5 at 35 years old for a few weeks now and I don't think I've ever felt as strong in my body. I'm 6'2" and sit at about 200 pounds. Was doing kettlebell squats for a while and it primed me to get into barbell squats nicely. I stayed away from barbell squats due to always tweaking my back but like I said doing those kettlebell squats has primed me to be solid at doing them now. Started off with 135 which isn't anything special but I can feel and see the growth in my quads and hammies and barbell squats are defintely doing things for my legs that kettlebell squats hasn't. Threw 185 on and wasn't as stable as I'd like to be but did about 8-10 solid ones and looking forward to progressively just getting better with proper form. Nutrition is major and I'm getting up to about 185 to 200 grams of protein a day along with 80-90 grams of fat and about 125-150 grams of carbs and I've never felt stronger in my frame. Feel like I could up the carbs but as for now I'm just gonna keep on this pace for a bit and see where I am in a month or two. Mentally I feel more clear and stable and there is definite truth in strong body strong mind. Intuitively I felt like I had thyroid issues and I know I have had bad gut issues but going through this strength training and diet process has seemed to spring up some much needed vitality and health I didn't fully realize I was missing. I knew somewhat but to feel the changes so far is pretty cool and I'm looking forward to the progression. There's really not too many excuses in this modern day and age in a first world country why you can't get in good shape. Ton of info out there with access to somewhat affordable nutrition. My body type leans a little more towards flexible and long so hitting these weights is a beautiful balance it seems my body was craving. Again I don't think I've ever felt as strong or confident in my frame and it's pretty early into this process. Thanks for what you do guys!
I am the same height I am sticking full body workout Sammy diet is pretty Similar to yours you go make
Same kind of build, same feedback on this type of training. Except not that flexible but those basic exercises tend to make it better.
Watching this new information right after a deadlift squat routine. Better late than never
My workout right now is:
Squat 3x8
Deadlift 1x8
Bench 3x8
Row 3x8
Weighted Chin Ups 3x8
Weighted Dips 3x8
I don´t know whether it is optimal, but it´s a full body crusher and i enjoy it really much
add an overhead press
Overhead press and deadlift are all you need
Never heard that before
I agree that the overhead press is king of the upper body pressing movements but the legs really need deep flexion of the knee to be balanced.
I would argue for the following if you want bare bones simplicity
Warm up
Squat or lunge variation
Chin variation
Press variation
Core flexion and rotation variations
Weighted carry
Warm up
Dead variation
Row variation
Dip variation
Core extension variations
Pre-hab variations
Would be as simple as you can get without becoming imbalanced or plateauing quickly.
@@trevbarlow9719 yes he is right, specially if using Snatch grip deadlift and standing overhead press.
These two work all major muscles directly or indirectly to a reasonable degree.
It is the most minimalist workout if pressed for time.
Squats are way better than deadlifts.
1st sqt
2 bench press
3 ohp
.
B
Ddlft
Bentover row or pendlay row
Lat pull down
.
The only 8 exercise I do is
Weighted Pull Up
Weighted Decline Inverted Row
Bicep Curl
Deadlift
Overhead Press
Incline Bench Press
Weighted Dip
Squat
These 8 will hit every muscle on your body.
Dip is the upper body squat. Max out on dips increases bench a great deal
Dips are very dangerous to shoulders on novices due to free body movement.
Its an exercise better suited to intermiadiates or to novices with a trainer or physiotherapist present to ensure correct form.
Absolutely true. I actually dip more than I bench. Builds my chest better and actually strengthens the scapula.
I prefer to rotate between the bench and the dip. Benching heavy year round is a recipe for disaster.
When I treat the dip as a main lift with load in the single digit rep range I use pushup variations or dumbbell bench as an accessory.
When I have the bench as a main lift I use the bodyweight dip as an accessory.
@@VwapTrader Dips are less dangerous than the bench. All exercises have inherent danger and are best learned with a trainer.
The primary issue with dips is that untrained individuals and/or heavier lifters, expect their bodyweight to be easy when it is in fact way too much weight for them. The bench is often abused this way as well.
The only real problems are ignorance and ego. Not free body movement. That movement is what allows you to switch the target of the exercise between the triceps, different parts of the pecs, and the anterior deltoid.
A men of culture. Unless you are a athlete who competes you don't need to do bench press. It's unnatural and serves no purpose unlike deadlifts and squats who are applied to everyday life. Bench press is the ego workout for gym bros.
Are you saying dips and better then benchpress?
I wonder if you could cut down the risk factor by doing doing different transitions like: squat, bench, deadlift, press, and row? That way you are transitioning from upper to lower, giving each section somewhat more of a recovering time (obviously completing full sets of each) and that way you wouldn't be fatigued doing 2 protocols in the same area? Something I might try... keeping in mind ofcourse the weight adjustment as they suggested to avoid injury.
Back in high school when I took weight training we would do squats, deads, and powercleans or hang cleans, all on the same day three days a week with intense agility days in between lift days. I got in the best shape of my life but it was short lived because I destroyed my knee the following semester
How it’s going with ur knees
Easy recovery as a kid!
Kneesovertoesguy man. KneesOverToesGuy
@@KeithTheKing67 oh I know, he’s the only reason I’m able to work out again. Dude deserves the world
@@ahmadelshbasy3222 way better because of ^^
This is the way I train. I do all compound lifts/full body 3 days per week
Mon. Squats into pull-ups, lunges into back rows. incline bench into preferred ab movement, one arm chest crossover into more abs. 3 working sets each.
Tues. Shoulders, bi's, tri's, calves, neck
Wed. Off
Thurs. Deadlifts into pull-ups. Bulgarian split squats into back rows. Bench and, Weighted pushups on rings, more ab stuff
Fri. Same as Tues.
Sat and sun off.
I like it.
Row, bench, squat, ohp, dead lift
Performing all lifts every workout and alternating intensity workout to workout.
I have two splits, each session is legs, 1 push, 1 pull + accessories. Legs are either squat or deadlifts, then if my push is horizontal I make my pull vertical, and vice versa. Works great.
I use a similar idea much of the time , though will use the squat or hinge that I'm not majoring in as a warm up or accessory (goblet squats, kettlebell swings, back extension etc)
@@SleepingTurtle1 I didn't say, I always warm up with 100 heavy swings in 5 minutes. I'm also going to start incorporating a rotational exercise into each session. Important to move in all three planes of motion.
The greatest podcast to ever exist 🙌🏻
Squat,Deadlift,Chest Press,Shoulder Press,Rows
My preferred heavy split is Squat/Bench/Chins, and Deadlift/Rows/OHP.
I pretty much do those exact same exercises routine 3x week, but in a different order. I squat first because my body feels fresh and it's my least favorite exercise. If I were to do it later in the workout I may be prone to skip it. I overhead press second because the bar is already positioned on the squat rack where I need it. After my last overhead press rep, I bring the bar down to the squat rack safety arms and then it is in position for me to do bb rows. After bb rows I bring the bar to the floor in front of the squat rack and I do deadlifts. After that I am all set with the squat rack and I go over to the bench right across from the lat tower and I superset bench press and supinated lat pull downs. My entire workout is done in around 35 mins. Some days I stay and get some combination of accessory exercises in: preacher curls, hammer curls, cable crossovers, maybe some leg press, 15 mins on the treadmill. But that's it. I'm never in the gym over an hour.
Good results?
35 minutes?? It takes me that long just to finish squats and overhead press!
@@aumurphy well it shouldn't take anyone that long
@@jayb2175 You sound like you barely squat the bar. Put some real weight on it and tell me how long it takes
@@jayb2175 It does if your working weight for squats is 150KG for 3x3 for example, by the time you warm up properly and then by the time you build up to 150KG for your working sets, that'll easily be 35 mins.
5x5 don’t allow enough time under tension in my experience. 4x8 for 2 exercises per body part twice a week has allowed me to grow the most muscle and allows recovery time.
lol slow your 5 reps down? dude, that makes no sense. if you're going to do a 2:1:2:1 tempo, that still is only 30 seconds. you ideally want 45-60 seconds. plus, if you're doing 5x5 you're training for strength, and the strength tempo is more like 2:0:1:1. OP is absolutely correct in that if hypertrophy is your goal, you want more reps with a 2:1:2:1 tempo, and the ideal range that all accredited training certifications will tell you is 8-15 reps.
In my experience, overhead press before bench is better. Bench before OHP affects performance more than the reverse
I think, just guessing, they want Bench first so you can push your normal heavy. Lowering your Overhead weight doesn't hurt as much as having to lower your bench weight.
@@stolts34 depends on personal preference I guess. Personally I’d rather have a big overhead press than a big bench
I just discovered this channel and it's dope!
I got great results with 3 sets squats, bench, weighted pull ups and overhead press.Curls or tricep push downs for 3 sets alternative days. 3 times a week. In 2 months I got decent results probs 2kg of mass at least mostly muscle. Forearms and shoulders grew the most. Upper arms aswell. Pull ups are great for biceps and forearms I don't think isolation is needed. Went from 62.5kg max to 82.5kg on bench. Went from 0-15kg pull ups for reps. Skipped squats a lot cos I had sports 3 times a week plus gym 3 times resulting in minimal lower body growth.
I did something like that I would do 3 sets of 6 different exercises. I stopped doing it and started a program though.
I do push pull
One day bench squats and ohp
Next day , pull ups rows or deads and some bi curls!
Andy Bolton who held the deadlift WR for over a decade squatted and deadlifted in the same workout.
The rest of his team, numerous record holders, also did, as did I, I trained with them for 2 years
My deadlift developed incredibly and my deadlift strength didn’t suffer much at all squatting before hand, sometimes it felt stronger than ever and people hit pr’s on deadlift after squat, and these people were elite powerlifters!
Also the deadlift takes a lot of warming up to lift optimally and there’s no better warm up for them than squatting beforehand.
Did they also do back, chest and shoulders in the same workout, mate?
They would bench on a Monday and do some accessory work after such as shoulders and back
Thursday the day after squats and dead’s they would do upper body work such as more bench and back and shoulders and on a Saturday they usually did some lower body work to assist with the squat and deadlift
the squat and deadlift in the same workout is very taxing and the injury chance is higher
so i do
day 1
Squat
Bench press
Bent over row
Overhead press
day 2
Deadlift
Bench press
Bent over rows
Overhead press
day 3
Squat
Bench press
Bent over rows
Overhead press
How has this been working for you? I’m a beginner and I’m looking for a best bang for buck type of routine that’ll sculpt a good physique but everybody’s 5x5 is a little different
@@tinocabral4201 its worked really well for me but you might want to do a chest supported row because deadlift uses your lower back a lot
but now i do calisthenics and train shoulders with weights now
I only do weighted pull up for my upper body and I happy with that
Wide grip Pull downs, Barbell Rows, Incline chest press, Upright rows, Squats and you built the perfect physic
Agree with Adam on this one. The only way these lifts work together once the trainee is sufficiently stronger is by following a heavy light program, ie Andy Baker's version. Doing any heavy press after heavy benching is not ideal, best left for a specific pressing day coupled with a light bench. In my humble opinion of course. Not to mention the lower back fatigue accumulating from these compound lifts.
Learned a lot from this. Thanks guys
squat bench row, rotate 1 after the other... I'll substitute squat for deadlift etc...other leg workouts but I basically do 3 lifts in a session, also my bench via my adjustable bench...I click up each session, so it'll go from decline eventually all the way to military....and I do the row version of whatever bench I'm doing that day....
Definitely agree with Sal here
The alternating squats and deadlifts one two different days as well as bench and OHP is pretty much OmarIsuf's Average to Savage program.
Better replace rows with Chin-Up...rows mess up with deadlift and squats quite a bit specially at heavy loads. Chin-Up, on the other hand, has a supporting role for each of other lifts without interfering.
Secondly, squats and deadlift work the same muscles although in varying degrees. So doing both in same workout, both at heavy loads, is not wise. Better do them in separate workouts unless doing one at heavy and other at lower loads for higher reps.
Same applies to bench and press, you can't max out on both and progress on both for very long. Better separate them or keep one heavy and one light.
So for myself, I shall split these lifts into two workouts, both with all out effort:
Bench or Press,
Chin-Up or Pull-Up,
Squat or Deadlift.
By the way, overhead press & Snatch grip deadlifts alone are enough to hit all major muscles directly or indirectly to a reasonable degree, so it is a full body workout in itself if you are short on time.
Interesting, thanks for sharing ! I'm planning/ thinking of a program to start from September on... I will do these plus some accessories like bicep curls and lateral raises ..I workout from home with a bench and barbell, dumbbells. I recently bought a pull up bar for my doorframe.
@@Dan-sw8tg how's your exercise going, are you following a similar program to 5 months ago?
I do agree that the risk in injury is higher when doing deadlifts/squats but I always do my fav workout first to get pumped and that is deadlifts then I squat, but I do box squats which reduce the risk in my opinion. Anyone please chime in if am doing it wrong.
Chin ups, push ups, squats(deadlift)(bench dips, for shoulders and traps) . That's all you really need. And do Cardio. Try to be an overall good athlete, it's not only muscles and strength.
Circuit training is how athletes or MMA fighters would train and program their workouts. Essentially like Paul Chek’s stuff.
Interesting. I am on a 4 day upper/lower split. I squat and deadlift on the same day otherwise I would only get squats and dead once per week. I alternate squats first on Monday, and deadlift first on Thursday. It is a real ass kicker.
how do you like the upper and lower split ,. I'm doing full body 3 days a week and cardio 3 days . would like to add more weight secessions in at the gym over the cardio . thinking of going on a upper and lower split
@@frolianmoreno7297 I did the mind pump 3 days a week for awhile and lost strength. From info on TH-cam, I believe to gain strength you have to hit each muscle group 6 to 9 sets every week. It has been working for me. I hit 9-10 sets each muscle group per week.
I do something very similar. What I've started doing is on my heavy squat day, where I start off with squats, I do romanian deadlifts at the end of the workout, light load. And when I do heavy deadlifts I do lighter front squats later in the workout. It helps manage overall fatigue.
Sounds like a Conjugate Method powerlifting prog.
I do all compound movements for my workouts for an upper/lower split.. I do bench press,shoulder press,dumbbell rows and shrugs for upper body and lower body I do squats,deadlifts and lunges and I’ve made some great gains.. I’ll never do anything other than this ever again
Absolutely agree that alternating Squats and Deadlifts in different training sessions. To the point of tailoring the weight on the second lift in my humble opinion defeats the purpose.
I go gym twice a week for 1 hour . Deadlift squat and bench with a farmers walk at home 💪🏼
I like to do deads, pull up and overhead press one day and squat, row, bench the other day.
Squat and Deadlift on the same day are BRUTAL!
I do squats chins OHP alternated with deads rows bench.
Good to hear this because if I do a good squat workout my deadlifts always suffer
I do squats, deads, weighted pullups, chest press and seated over head press.
Nice!
I do them in order of perceived danger in the event of a failed lift.
Bench, squat, deadlift, row
Guys thank you so much for all information u share with us!!!!
I don't understand why they are arguing sqaut/dead and bench/press. It doesn't matter which you choose. If you are going as heavy and hard as you can on any of these, you won't be at your max for the following. If you want to keep it simple with a 3x week, just alternate the starting exercise. Just my opinion, but when I start a workout with heavy sqauts, everything after that isn't 100%
So like workout A would be squats, bench, rows and workout B would be deadlift, overhead press, pull ups? Or something idk just trying to find what’s best
@@tinocabral4201 that's pretty much my routine too..
@@lowkeyalien6477 is it working out good for you?
@@tinocabral4201 yes it is! My problem is I have a high metabolism. I really have to focus on eating to have muscle gains. The routine is simple and easy to follow, but it very brutal and taxing on the body….which is the entire point of this 👍
Ide say if you had to add an exercise to those it’d be pull ups
I hate long workouts so I started just doing one exercise per workout. (2 on leg days, usually supersets) Doing 4 different exercises to hit the same muscle doesn’t make any sense to me.
Because of my simple approach to lifting, I find myself adding isolation exercises that I normally hate doing just because I didn’t burden myself by planning them in the workout.
A Westside Barbell (Louis Simmons) or Conjugate Method involves Squat and Deads right after one another. Louis had more 1000 lb (single lifters) than ANY gym in the world. I did this method for a couple yrs and got ridiculously strong after 15yrs of working out 5-6 days/wk. Its a 2-on 1-off 2-on 2-off prog.
Deadlift and squat in same workout? My way of modifying intensity is through EXERCISE SELECTION. Heavy squat paired with RDL. Deadlift paired with single leg lunge.
Considering a lot of newbies try to max load everything. Maybe its safer to split workout.
Press
Deadlift
Squat
Row
Bench
As for bench and ohp I feel more issue in my rotator of course I had an injury to my shoulder many years ago so maybe that’s why I feel it there. But it just seems that would be in more jeopardy when pairing those lifts on a single day. However this is the program I run add in pull ups and some speed work but it’s simple hits the major groups whatever your goal size strength or both you can’t go wrong at least basing a program around the compounds
Wait so what was the pretty decent workout he mentioned at the end?
Day A
Squats
Bench
Rows
OHP
Day B
Deadlifts
Bench
Rows
OHP
Something like that?
Any order of dips, pushups, squats, pullups and a deadlift help out alot
Squats, deadlift, pull ups, push ups then dips would be the equivalent to what they said in the video, cuz it’s just about horizontal and vertical movements
Do bench, overhead, squat, deadlift, rows.
Or do this order:
1) squat
2) bench
3) deadlift
4) overhead press
5) rows
Do we do any other exercises in other days ?
If a beginner was going to be deadlifting and squatting in the same session, I reckon a safety bar and a trap bar would be beneficial
Honestly I think its a terrible idea to do both in the same session. If I'm being all I can be on squats my lower back can't handle deadlifts 5 minutes later. I'm not sure why anyone would think you need to do both in the same session, you're much more likely to injure yourself. Your muscles are what prevents damage, if those muscles are taxed out they can't protect you.
I do love trap bar and safety bar though.
@@dcgregorya5434 I agree, however a beginner isn't going to be lifting as much weight. Not how I'd personally train.
I love this channel! 💪🏾
Oh, nice, that’s exactly how I do them!
I super set squats and deads ... love it.
Nightmare!
This works for strength and mass. But, imbalances could develop over time due to a complete lack of frontal or transverse plane movements.
what are examples of frontal or transverse plane movement exercises
@@r.amh1400 twisting movements like the cable wood chop or windshield wipers
Why not go lower to upper to lower to upper in the workout instead of going straight from squat to deads
squats and deads work whole body I never do same workout
That’s what I do
Can I do all five in one workout, three days per week?
If so, for how many reps and sets and how much rest in between sets?
Also if so, what do I do on my days in between? Yoga? Cardio? Stretching?
I’m looking for a routine I can do CONSISTENTLY for 45 minutes per day, 6 days per week.
Thank you.
I've learned from the old greats to save the hardest for last--squats at the end.
Squats and deadlifts are my leg day
Gold
5:45 is where it is at
Can you do a video about strength training instead of weight training?
Ive been watching olympic weightlifters and they do snatch or clean pulls (basically deadlifts) before some type of squats almost every workout... Why is it worse to do deadlift before squat?
A
Warm up
Squat
Row
Bench
Core
Accessories
B
Warm up
Dead
Chin
Press
Core
Accessories
Three days a week alternating
Week 1
Monday: A
Tuesday:
Wednesday: B
Thursday:
Friday: A
Saturday:
Sunday:
Week 2
Monday: B
Tuesday:
Wednesday: A
Thursday:
Friday: B
Saturday:
Sunday:
So I am going to gain muscle by doing a 40 minute workout 3 days a week?
I ran a routine similar to that (45 to 60 min per workout) for a year, made great gains
What do you consider a warm up?
@@kshowngordonable anything that gets your heart rate up and makes you start sweating lightly. You can do mobility drills, sport specific drills, 10 min light jog, bike, row machine, or jump rope, or add a handful of extra sets with little to no weight on the first movement to warm up practicing the movement your going to train.
Personally I do the mobility and light 10 mins cardio then warm up with the movement for strength training.
For practices I do mobility, ladder drills, shadow boxing (im a fighter)
@Khanate Archer google
Core extension, flexion, and rotation exercises. Progressions, load, and volume will vary widely based on your current level of strength and athletic goals.
At the very least: leg raises, back extensions, dumbbell leans, and paloff press
Not to be completed all at once during one session. Break them up as needed.
Clean and jerk
Bench
Squat
Throw in deadlifts and rows on certain days...
Good to go.
I do SQUAT, BENCH, ROW, PRESS, CURLS, FACE PULLS
Why Row before Bench?
Push / pull / legs is by far more superior . If it goes back to back , I’ve “lost” only 20lbs from my squat by adding deads on the day before
I do bent over rows first because my back is too weak if I do squats and deadlifts first.
Safest way to do the five is dead row press bench Squat
Good points overall. In my opinion if you are limited on days you can train it would be a good idea to alternate between Squat or Deadlift as your main move for the workout. Alternately you could alternate between wich lift you go heavy on if you want to get more volume. So you cold go heavy on squats one day with some lite Deadlifts after and then on another day do Heavy Deadlifts with lite squats afterwards. I do disagree with your comment about shoulder pressing after bench pressing increasing risk for low back injury. Your shoulders are a smaller muscle group than your back. If you make them even weaker by performing bench before presses you actually decrease your risk for low back injury rather than increase it. With that being said if building maximal strength in the overhead press is your goal it is probably not wise to do them after bench press.
I currently do squats and deadlifts on the same day, but every other session I do power cleans instead of deadlifts (squats both times). I’m sure it’ll eventually get heavy enough that I can’t do this, but it’s working well for now
Seated overhead press with dumbells or heavy hammer strength for this guy. Lower back and torso comes way too much into play otherwise (well over 40).
It's starting strength, plain and simple mark rippetoe made the best order for these
SQUAT
DL
ROW
BENCH
OVERHEAD PRESS
IN THIS ORDER