I like
@Ryan W ’s setup, I would just save the heavier lower body lifts after the two upper body moves. When doing full body training, which I think for the vast majority looking to improve strength/athletic or physique goals, reigns superior to split training. The body develops evenly, no body part gets neglected and muscles are trained to perform as they do in reality. Integrated, not isolated.
CW starts every workout with the upper body pull. They generally warm the shoulders for pressing movements and require less warmup as they’re the least traumatic to the body, as I’ve found. Alas, squats and dead’s require longer warmup, for me anyways, and training them after the upper work, I find I’m all ready pretty warmed up that I can jump to heavier sets first. An overhead press will get your core and shoulders working before a squat without extra fatigue of the agonists of a squat and after heavy squats or dead’s, I’ve found pressing overhead to not be ideal, due to the already heavy workload on the spine. While it is indeed important to include both hinges and squats, I think one a day as a main heavy lift is enough. You have power cleans and deadlifts 3 days a week...This will get difficult unless you manage intensity wisely. A good thing to do to avoid burnout, is just use one hinge or squat per day and utilize the other in your warmup I.e doing swings before squat day, and renegade lunges or goblet squats on your deadlift day. Such will add extra recovery workout and motor patterning with light load, almost a small unloading recharge session. Rotate your planes for the upper body and your set. For my money, I’d do this.
A
Row
Bench
Squat
B
Chin-up
Press
Deadlift
Also, as
@Anna C said, exercise selection is important but programming your sets/reps and intensity are also vital.
Strength is the foundation of all qualities. Mobility is useless without it. There’s no point in being able to touch your toes if you can’t stand back up. One can develop excellent mobility via loaded exercises that take the body through a full ROM. People may point at Powerlifters and how their mobility may be poor, but remember Powerlifters are trying to lift through the shortest ROM possible! And then there’s body comp, which a larger frame of mass assists success in their sport. Extra mobility can even be detrimental to a power lifter as it would relieve them of precious tension through that short ROM they seek.
As far as metabolic impact, full body compound movements are the way to go as they require more neural output then isolation exercise. However, what you do outside the gym is just as important here.
