Mon - Wed - Fri
Barbell Curl 4x6-8
Seated Behind Neck Press 4x6-8
Bench Press 5x5
Barbell Row 4x6-8
Barbell Squat 5x5
Deadlift 5x5

I have been training now for a year or so and got told about this routine, at the start when i thought about doing this routine i was sceptical but have tried it for a few weeks and so far i am very impressed as i have seemed to gain mass and strength within a few weeks of doing it. With the Deads and Squat for the first 3 sets i dont go to a 100%, for the first week of this i was struggling to do any CV as my legs and back felt so heavy/strained but after that week my body seemed to adapt well. This routine can be varied ie different bench press positions and swapping bent over rows for pullups ect. My diet is similar to one of the diets posted as a sticky on here, this routine seems to make me be able and want to eat more!!  I will be doing this routine for another 3 weeks then go back to a more split down one for 6 weeks and then back to this to keep my body guessing. Not saying this is for everyone but so far this basic compound routine seems good, i will post my findings in a few weeks. Any suggestions welcome.

Sorry forgot to mention that on a weekend i do Abs and also once or twice a week add in calve raises.

i have seen this routine on the web. i like the 5x5 system. If you train hard it will work. I think however later you have to also use more volume.

I have this week finished with this routine and found good results. I have put on about 7lbs (I did go slightly off track over the Christmas period with my diet and drinking), the size i put on is noticeable but would say i seem less cut but for mass and strength its very good. At the start doing the Deadlifts/Squats 3 times a week was hard but my body got use to it. Im now going back to a split routine for 8-12 weeks and will go back to this after that, will keep you all updated and soon upload some before and after pictures.

i would love to see some before and after photos. im realy kean to try a basic compound exercise routine like this but im concerned as most have no direct exercises for triceps, traps, deltoids, hams, calves, abs etc.

I would say that i think i have lost definition but have become wider (does that make sense?lol). My strength is better, but am going back to a split routine for a few months to get more definition while hopefully keeping the mass i have gained. Hopefullly i will be able to upload pictures soon, but due to being on Mobile Internet and having pants signal where im based i will have to wait untill next home.

That's a lot of work for one workout..then doing it 3 times a week. Not sure i could do all that and lift heavy. I'd have to be using moderate weights

It does seem alot, with the Deads and Squats as it says on my first post i wouldnt go a 100% then the final 2 sets i would go for my heaviest 5 reps.  I found my body adapted to the Routine in a few weeks and now i have gone back to a split routine i am finding that my strength has gone up on both isolation and compound movements.

i love doing basic moves. All you need is barbell ..dumbbells, squat stands , a good bench, chin bar....and thats it. pull...push till you get strong.

After doing this Routine i 100% agree Donny, before i thought it was important to isolate each muscle directly but i was proven wrong. I will go back to this type of training in a few weeks to keep my pathetic body guessing! Also would like to add when doing this routine i was hungry all the time and i usually struggle with eating enough.

You could try a different abbreviated training approach. Stuart McRoberts beyond brawn is a brilliant book that focuses on basic training principles that really work.

yes, i got Brawn...third edition. I remember a guy once told me.. just keep it simple. The only isolation move i do at the mom is lateral raises ror my side delts because wide grip upright rows irritate my shoulder. Chest is just flat and incline presses...nothing fancy.

Ive tried looking up Stuart McRoberts beyond brawn, but can only find it to buy in Book form do any of you know if he does an E-Book at all? Im loving the more basic training routines as after a few weeks ive seen it works well.

Yes i do give me a couple of hours and i will try and find it for you. Really good read and is totally diffrent from most ideas you see kicking about.

Nautilus bulletins 1 and 2 make for informative reading and even if you dont agree with it (which you dont have to)  the writing style is great fun.

Reg Park was a monster of a man (kudos to you Reg the Leg) with outstanding dietary requirements and recovery. Trying to do the same as him at that frequency may well see you undone after a few weeks.


Richard