Been lifting for a few months and want to change things up. Looking to add muscle and strength. I have been lifting in the 10 rep range for the last few months.

31 years old and still consider myself skinny-fat.


Monday:

Squat 3x5
Bench 3x5
Deadlift 3x5
Bent-Over Row 3x5

I'm thinking about going 3x5 for two weeks then 3x10 for two weeks and alternating. Is that sound? Or should I just stick to 3x5 for 8 weeks or so since I have never really lifted heavy before? Would 5x5 be better still?

Wednesday:

Dips 3x10
Pullups 3xfailure
Military Press 3x10
Bent-Over Lateral Raise 3x10
Lunges 3x10
Stiff Deadlift 3x10

Friday:

Same as Monday


BTW, are there advantages to doing side and back lunges as opposed to forward lunges? I have been doing lunges for awhile and thought I might switch it up if there is a good reason to.