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So i recently got into the whole compound exercises thing..makes much more sense
gona start out this

1 day lower body
1 day upper body.

so its gonna be
squats deadlifts lunges and cleans , on day 1. 4x10 sets reps

day 2 : Barbell rows, bench press, standing military press, pullups, barbell curls, dips, ab work

day 3: Rest,
and then day 1 and 2 again, and for the next day i will do another kind of workout probably.
any thoughts? please?

You may find that doing squats and deads in the same day is too difficult. They are both very physically demanding lifts. I would suggest:

1) Have 2 different lower body days: squat day and deads day. You could do the same with military press and bench press. So essentially you have still have your upper, lower, rest, upper, lower but you have 4 different days (one for each big lift ... this is the format I am training on right now).

2) Do both in the same day but train one of them with high intensity and use the other as a "supporting lift" and train it with lower intensity. You could either swap the focus every time you train lower or you could focus on squats for 4-6 weeks and then switch to deads as your focus lift. (this also applies to bench/military press)


If you are a beginner you can probably get away with training them both in the same day for a while but at some point you will need to reduce the one or the other.

Hope this helps,

IW

thanks for your input!