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For my strength/hypertrophy based training program, I've chosen following exercises:

  1. Deadlifts (2 work sets of 4 reps)
  2. Press (3 work sets of 5)
  3. Ring Dips (3 work sets of 9)
  4. 1-Legged Squats (3 work sets of 7)
  5. Pull Ups/Chin Ups (3 work sets of 8-10)
  6. Inverted Rows (3 work sets of 8-10)
  7. Dumbbell Bench Press (3 work sets of 6-8)

Question: I feel this is a bit too much volume for one workout, I'm currently alternating between doing [1,2,4,5,7] and [1,3,4,6,7]. I wonder if this makes sense or if I rather should stick with one of them for a longer period of time (like 2 weeks or so) and then switch to the other one?

Relevant details: I'm doing 2 mins rest between sets and 0-2 warm-up sets for each exercise, so one workout is about 1 hour. I'm doing that 3x/week. I also do some low intensity running (5km) 2x/week. I started training 7 months ago.

Any other advice on my program is greatly appreciated!

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Alternating A/B sounds good to me. Why the 1-leg squats and ring dips for hypertrophy? – Dave Liepmann Mar 9 at 14:03
@DaveLiepmann: I like exercises that involve stabilizers. I know that some people say 2L-squats are better for mass, but thats ok for me, just want to gain some functional strength along with some muscles. Plus I'm training at home and don't have a squat rack anyway... – zero-divisor Mar 9 at 14:43

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