FULL BODY WORKOUT
1
FULL BODY WORKOUT
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Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You
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uncovering the best practices for achieving maximum benefits to the health and physiques of
ourselves and others. The advice we give is based on the practical application of such. Any
recommendations we may make to you regarding diet, including supplements and herbal or
nutritional treatments, must be discussed between you and your doctor(s).
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identify what a “typical” result is. The truth is that most people never act when it comes to
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with the information they have in hand. The testimonials we share are from people who took
action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want
results like them, you should do this too.
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FULL BODY WORKOUT
COPYRIGHT NOTICE
Published by:
Human Evolution Publishing
Copyright © 2020 All material in this guide is, unless otherwise stated,
the property of Alain Gonzalez and Human Evolution Publishing.
Copyright and other intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in part, in
any manner, without the prior written consent of the copyright holder, is
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FULL BODY WORKOUT
CONTENTS
6
8
15
18
19
19
20
21
23
25
27
About This Program
The Anatomy
Frequently Asked Questions
Warm Up
Calculating Your 1-REP Maxes
The R.P.E Scale
Indicator Week
Strength Test
Program Explained
How Do I Progress With This Program?
Volume Analytics
5-DAY FULL BODY PROGRAM
28
32
36
40
Block 1 Week 1
Block 1 Week 2
Block 1 Week 3
Block 1 Week 4
44
48
52
56
Block 2 Week 5
Block 2 Week 6
Block 2 Week 7
Block 2 Week 8
60
Deload Week 9
64
Exercise Substitutions
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FULL BODY WORKOUT
ABOUT THIS PROGRAM
Who is this 5-Day Full Body Program for?
A very common workout split that has been taught by many fitness influencers and professionals is the
3-Day Full Body split. The 3 days of full-body workouts is a great start for beginners or for someone
who has a busy life and is limited on the number of days they can train.
However, this program is a few steps up from the beginner 3-Day Full Body split. This is a 5-Day Full
Body Program designed for intermediate lifters looking to step into a more advanced, high-frequency
training program. The increase in frequency has countless benefits that will give you a different
approach to how you complete your weekly volume (sets x reps x weight) for each muscle group
What is the 5-Day Full Body Program?
The main goal of this program is to achieve optimal muscle hypertrophy, specifically for intermediate
and advanced lifters. If you have been lifting for about 2-5 years, you are starting to realize that making
gains and hitting PRs becomes much more difficult. This program was designed specifically to solve
just that. If you go through this 5-Day Full Body Program, prepare to hit a lot of PRs and breakthrough
your strength & size plateaus with ease.
This program is unlike any other training split that you have done before because of the change in
frequency. You may have tried training splits such as an upper/lower, push/pull, or push/pull/legs.
Those training splits tend to hit each muscle group only twice per week. This 5-Day Full Body Program
trains each muscle group 4-5 times per week.
How does the 5-Day Full Body Program work?
This program is made up of 2 different training blocks and then ends with a deload week. I recommend
doing the strength test week which will be included to find your estimated 1RM before you begin Block
1. Both training blocks are 4 weeks long which makes the entire program 8 weeks long. Each block
has different focuses and different progression schemes.
Block 1 is set up to start off a bit slower to allow your body to get used to the high-frequency training,
but don’t worry you will still be making lots of gains and this doesn’t necessarily mean Block 1 will be
easy.
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FULL BODY WORKOUT
Block 2 is going to be a little more intense and introduce a bit more volume to enforce muscular
hypertrophy. Block 2 will also focus a little more on strength and working in the lower rep ranges for
your primary lifts. This block of training will be pretty challenging, but you will be very excited to hit
numbers you didn’t think were possible after completing the 4 weeks of this block.
After completing Block 2, you will do a deload week. Then I recommend testing your 1-rep maxes
again through my strength gauge week. You can then repeat this program or begin a new one.
Recovery is going to be a top priority of this program. During the first week or so you may be slightly
more sore than usual. Your body should get used to the high-frequency stimulus and begin to recover
faster resulting in faster muscle hypertrophy. The program has been designed to target each muscle
group for a specific number of sets that will allow your body to recover and grow at a fast rate. It is
important that you follow the program as it is laid out so you don’t add too much volume and slow down
recovery and/or get injured.
Who is this program NOT for?
Like I mentioned in the beginning, this program is for intermediate-advanced lifters trying to
breakthrough strength & size plateaus.
If you have been lifting for less than 2 years, I recommend sticking to a lower frequency program such
as:
3 Day Full Body x3
4 Day: Push/Pull/Push/Pull (Push includes quads. Pull includes hamstrings.)
4 Day: Upper/Lower/Upper/Lower
5 Day: Upper/Lower/Push/Pull/Legs
Since you are a beginner you will progress very fast with these training splits and will not have trouble
breaking through strength & size plateaus as much as an intermediate-advanced (2+ years of lifting)
lifter will.
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THE
ANATOMY
FULL BODY WORKOUT
Before we dive into the actual training routine
of this program, you must understand the
anatomy and physiology of each muscle group.
This will help you understand why we do certain
exercises in this program and how to best train
them.
Every muscle has an origin and an insertion.
Muscles attach from at least two points to the
bone by tendons. The origin is the part of the
muscle that does not move. The insertion moves
closer to the origin when a muscle is contracted
or flexed. This is important because how a
muscle attaches to the skeleton helps determine
how it responds to different movements.
There is a contracting/flexing phase when
going through a range of motion known as the
concentric phase. When lowering the weight
and letting it stretch out, this is known as the
eccentric phase. There are also two isometric
pauses in between the concentric and eccentric
phases at the top and bottom of the range of
motion.
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FULL BODY WORKOUT
CHEST
Contrary to popular belief, the chest is only made up of one
main muscle, the pectoralis major. The pectoralis major has
multiple heads. There’s a sternocostal head which attaches to
the breastbone and rib cage to your upper arm. There’s also
a clavicular head that attaches your collar bone to your upper
arm. The chest’s main function is to bring the upper arm across
the body, which is horizontal abduction. It is also responsible
for internal rotation and shoulder flexion and extension.
EXERCISES:
• Barbell/Dumbbell Bench
Press
• Dips
• Dumbbell Flyes
• Barbell/Dumbbell Incline Bench
Press
• Low-to-High Cable Flyes
SHOULDERS
The deltoids (shoulders) are made up of 3 heads: anterior (front delt)
deltoid, lateral (mid delt) deltoid, and posterior (rear delt) deltoid. The
main function of the anterior deltoid is shoulder flexion, raising your arm
up in front of your body. The front delt is also responsible for internal
rotation of the humerus, rotating the shoulder inward. The posterior
deltoid is responsible for transverse shoulder abduction, moving your
arms out to the side, as well as shoulder external rotation and shoulder
hyperextension. The main function of the lateral deltoids is shoulder
abduction, raising the arms out to your side.
EXERCISES:
Bench Press (front), Incline Press (front), Overhead Press (front, side,
rear), Seated Dumbbell Press (front, side, rear), Single-Arm Cable Lateral
Raise (side), Dumbbell Lateral Raise (side), Reverse Pec Deck (rear)
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FULL BODY WORKOUT
UPPER BACK
(LATS & TRAPS)
The upper traps provide the yoke giving off
a more alpha appearance. While the lower
and mid traps and other musculature of the
upper back are responsible for a thicker more
defined back. The lats are responsible for
back width giving you the coveted v-taper.
Put them all together and you will have
perfect back symmetry.
Contrary to popular belief, you can’t hit one
area of the back without hitting the others.
That being said you can emphasize which
muscle of the back you want to target.
The upper back’s main function is scapular
retraction, which is pulling the shoulder
blades in towards the spine. Every muscle
in the back will fire when this action is performed. Although the traps are involved with scapular
retraction, as well, the upper fibers of the traps are responsible for scapular elevation, or shrugging
your shoulders. The lats, which is the largest muscle of the back, will fire during scapular retraction,
too, but their main functions are shoulder extension and shoulder adduction. In other words, bringing
the arms down in front of the body or from the side.
EXERCISES:
• Bent-Over Row
• Seated Cable Row
• Pull-Ups
• Lat Pullovers (Swimmer Row)
• Chest-Supported Row
• Dumbbell Row
• Lat Pulldowns
• Deadlift, Snatch-Grip Shrug
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QUADS
FULL BODY WORKOUT
The quads are arguably the most aesthetic of
the leg musculature. The quad is made up of 4
muscles: vastus medialis, vastus lateralis, vastus
intermedius, and rectus femoris. All of the muscles
work together to perform knee extension. The
rectus femoris is also responsible for hip flexion, or
bringing your knees to your chest.
EXERCISES:
• Squat
• Walking Lunges
• Leg Press
The hamstrings are the meaty muscle group on the back of the
leg opposite of the quads. They are split into 3 muscles that act
together to perform knee flexion (bringing your heel towards
your glutes) and hip extension (bringing your leg behind your
body). The hamstrings are also really important when it comes
to injury prevention, as they are fundamental to stability at the
knee joint.
EXERCISES:
• Deadlift
• Romanian Deadlift
• Seated Leg Curl
HAMSTRINGS
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GLUTES
FULL BODY WORKOUT
The glutes are one of the most neglected muscle
groups in men. Glutes are comprised of 3 heads:
gluteus medius, gluteus maximus, and gluteus
minimus. The main functions of the glutes are
hip extension, hip adduction, external rotation,
and posterior pelvic tilt.
EXERCISES:
• Squat
• Deadlift
• Hip Thrust
For some people, the calves are probably the most stubborn
muscle group of them all. The calves are split into 2 muscles:
soleus and gastrocnemius. Both muscles are responsible
for plantar flexion, flexion at the ankle joint, or standing up
on your toes. The gastrocnemius also aids the hamstrings
with knee flexion.
EXERCISES:
• Standing Calf Raise
• Seated Calf Raise
CALVES
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TRICEPS
FULL BODY WORKOUT
The triceps are comprised of 3 heads located on the posterior
and lateral aspect of the upper arm: long head (inside), medial
head (middle), lateral head (outside). The long head is the
largest of the three located on the back of the arm. The lateral
head sits on the lateral aspect of the arm. The medial head
is mostly covered by the two other heads. When all 3 heads
are built together they merge together to give the coveted
horseshoe appearance. The main function of the triceps is
elbow extension, straightening out the arm. Elbow extension
activates all 3 heads of the triceps. The long head of the
triceps is also responsible for shoulder extension, bringing
the arm behind the body.
EXERCISES:
• Unilateral Overhead Tricep Extension
• Tricep Pushdown
BICEPS
The biceps are divided into 2 heads: short head (inside
of the biceps) and long head (outside of biceps).
Often overlooked when talking about arm anatomy is
a muscle known as the brachialis. The brachialis is
vital when it comes to the thickness of the bicep from
the front. The brachialis sits just lateral to the biceps,
between them and the triceps. The main function of
the biceps is elbow flexion, essentially bringing your
lower arm towards your shoulders. As both heads
attach to the scapula, there’s also an element of
shoulder flexion particularly from the long head of the
biceps. The short head also aids in the supination of
the wrists. The brachialis is the strongest elbow flexor
in the arm.
EXERCISES:
• Dumbbell Preacher Curl
• Dumbbell Hammer Curl
• Incline Dumbbell Curl
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FULL BODY WORKOUT
CORE/ABS
The superficial muscles of the core consist
of the external obliques, internal obliques,
rectus abdominis, and transverse abdominis.
Acting together, these muscles form a firm
wall that protects your internal organs and
they help to maintain proper posture. They
also aid in exhaling, as well as to increase
intra-abdominal pressure. The actual
functions of the core are quite simple. First,
the stabilization of the spine, thus, whenever
we’re flexing our abs to stabilize our posture
doing heavy compound lifts, we aren’t just
strengthening the muscles involved, we are
also strengthening the core. Second, the
core is responsible for spinal flexion, which
is a crunching motion to flex the abs. The
obliques also play a major role in lateral
flexion of the spine, as well as rotation of the
trunk.
EXERCISES:
• Cable Kneeling Crunch
• Side-to-Side Captain Chairs
• Ab Rollout
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FULL BODY WORKOUT
FREQUENTLY ASKED QUESTIONS
01
ISN’T TRAINING EACH
MUSCLE 4-5 TIMES PER
WEEK OVER-TRAINING?
HOW CAN I TRAIN EVERY
MUSCLE EVERY DAY?
First off, over-training is more uncommon than you think and it takes
a lot to actually be considered over-trained. You will begin to see
symptoms that will probably cause you to take it easy before you
actually are over-trained, such as: loss of progress and strength, low
sleep quality, achy muscles and joints, extreme soreness, and no
motivation to train whatsoever.
Over-training is caused by 2 things usually: too much volume and/or too much intensity. However, I
have this program set up for each muscle to get anywhere from 10-20 or so sets per week. The only
way you could over-train with this program is not following the percentages of your 1RM for your main
compounds or if you go up in weight too fast. Typically, we want to keep anywhere from 1-3 reps left in
the tank after each set. ABsolute failure will be a rare thing in this program.
You also have to remember that even though we are hitting some muscle groups 5 days per week in
this program, it does not mean they are FULL out workouts for that specific muscle group all 5 days.
In fact, after adjusting to the style of this program, your body should adapt and learn how to recover
even faster than before you started which will result in faster muscle growth and strength gains due to
the speed of recovery.
To keep you safe during this program we will ensure that you do a good full body warm-up, choose
the best exercises, and manage your recovery strategically throughout this program by doing certain
movements on certain days.
02
When you begin the program, you may experience some increased
soreness for the first week or so. However, training while your sore
is not necessarily bad for muscle growth unless it causes your form
to slack and results in injury. If you can’t do a full range of motion or
get into position for a specific lift because of your soreness, then I
recommend just skipping that exercise for the day. You can always add volume to that exercise or
muscle group later in the week once you feel fully recovered and not as sore. If needed, just take a rest
day to fully recover.
SHOULD I TAKE A DAY
OFF FROM THE GYM IF I
AM GETTING VERY SORE
FROM MY WORKOUTS?
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FULL BODY WORKOUT
03
DO I NEED TO TRAIN 5 DAYS IN
A ROW OR CAN I SPLIT THEM UP
WITH REST DAYS IN BETWEEN?
As long as you are able to complete all 5 days of
the program within a 7 day period, you can input
rest days wherever you prefer.
05
HOW DO I KNOW IF I AM MAKING
PROGRESS WITH THIS PROGRAM?
Since we know that strength gains and muscle
growth are directly correlated, if you are getting
stronger during this program, chances are you
are building muscle at a solid rate, as well. To
measure visible progress, take progress pics
every 4 weeks. You can also keep track of your
body measurements to see how much your
muscles are growing. Progressing with your lifts
is going to be the main driver of progression
with this program.
08
HOW MUCH MUSCLE WILL I GAIN?
That depends on how long you have been lifting
and your genetic limit. Since you are considered
an intermediate-advanced lifter, you have the
potential to gain anywhere from 3-6 pounds
of muscle per year or about 0.25-0.5 pounds
of muscle per month. For females, cut these
numbers in half.
04
WHAT IF I FEEL 5 DAYS IS TOO
MUCH FOR ME?
Then I recommend switching to a different
program. This was designed for intermediateadvanced lifters. If you are at that level you
should be able to handle this program and get
great results from it.
06
I’M UNABLE TO DO A CERTAIN
EXERCISE, WHAT DO I DO?
Take a look at the Exercise Substitutions at the
end of this guide.
07
CAN I ADD CARDIO ON TOP OF
THIS PROGRAM?
You can do cardio, but I recommend keeping
it low intensity so you do not slow down the
recovery from your workouts. Do high-intensity
cardio out of the picture or only once in a while.
09
SHOULD I WEAR A LIFTING BELT?
The only exercises I recommend using a belt
for would be heavy (80% 1RM+) bench press,
squats, deadlifts, and overhead presses.
However, a belt is optional and is not required.
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FULL BODY WORKOUT
10
I AM NO GETTING SORE, IS THIS
PROGRAM EVEN WORKING?
Muscle soreness is not necessarily required in
order to build muscle. Muscle soreness is usually
the result of slower, loaded eccentric (lowering
the weight) contractions. During this program,
like mentioned before, your body may adapt
and recover at an even faster speed than before
which is actually good to further your progress.
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WHY DON’T THE EXERCISES
CHANGE WEEK TO WEEK?
If you want to progress fast, changing your
exercise selection every week is not the answer.
Focusing on strength progression is. Changing
the exercise every week will slow down your
strength progression because you are bouncing
back and forth between different exercises.
Remember, strength is a skill, the more you
practice a lift, the better and stronger you
become with it.
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HOW MUCH SHOULD I EAT WHILE DOING
THIS PROGRAM? SHOULD I BULK OR CUT?
That depends on your goals. If you want the
best results from this program, a caloric surplus
would be best to build muscle. However, you can
still do this program at maintenance calories or a
caloric deficit and still get good results.
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WHAT DO I DO ONCE I COMPLETE
THE PROGRAM?
After you finish the deload week, I recommend
running the Strength Gauge Week again to find
your new maxes. Then you can either repeat the
program or start a new one.
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FULL BODY WORKOUT
WARMUP
Before your workout it’s very important to do this full body warm-up routine below. The main purpose
of warming up is to improve performance and reduce the risk of injury during your workout. You want
to break a light sweat and make sure your body is primed before going into lifting any heavy weights.
EXERCISE
SETS
REPS
NOTES
Treadmill Walk
-
5-10min
Foam Rolling Routine
-
2-5min
Banded Over and Back
2
10-15
Cable/banded external rotation
2
10-15
Cable/banded internal rotation
2
10-15
Cable/banded y raise
Front/back leg swing
Side/Side leg swing
2
2
2
10-15
10-15
10-15
Walk at a brisk pace to get warm and elevate
your heart rate
Foam roll large muscle groups: quads, lats,
calves, glutes, pecs, etc.
Use a band and stretch it over and behind your
head and back in front
10-15 each side
Activate your rear delts and externally rotate to
warmup rotator cuff
Activate your mind and lower traps
10-15 each side
10-15 each side
After finishing this full body warm-up routine you don’t want to just jump into your working sets and
start moving a bunch of heavy weight. For heavy compounds you want to do what’s called pyramid
loading. In simple terms, you will do 3-4 light sets, each set will get a little closer to the weight that you
use for your actual working sets. For example, if you were going to do 3 sets of 3 for 225 lbs for bench
press, you could do the following:
• Bar (45 lbs) x 15 reps
• 205 lbs (~90% of working weight) x 1-2
• 115 lbs (~50% of working weight) x 8
• Begin Working Sets of 3x3 @ 225 lbs
• 155 lbs (~70% of working weight) x 4
Remember, you only need to do Pyramid Loading sets for your main heavy compounds like bench
press, squat, deadlift, and overhead press.
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CALCULATING YOUR 1-REP MAXES
If you’ve never trained using percentages, then you’re in for a treat. Never walk into the gym again
without knowing exactly how much weight you’re going to push (or pull).
The first thing we must do before following any type of percentage-based training is to find our 1 rep
training max (not to be confused with what you’ve done before or think you can do).
For the next 7 days you are going to be on a very intense training split. By the end of the week, you will
have pushed your body to limits you never thought you could.
On top of that, you’ll have the 1 rep training max that you’ll use for the remainder of your training.
What you are about to go through is what I call an “indicator week”. This is a 7-day training cycle used
to determine a starting point.
Warm up doing the following warm-up routine above, as well as following the pyramid loading scheme
for your main heavy compounds that we will be testing.
THE R.P.E SCALE
WARNING: THIS IS NOT FOR THE FAINT OF HEART
FULL BODY WORKOUT
R.P.E
10
9
8
7
6
5
4
3,2,1
No Reps Left - Max
1 Rep Left - With Struggle
Bar Speed Slower - 2 Reps in the Tank
Good Bar Speed - Moves Quickly with Max Force
Light Weight - Moves Quickly with Moderate Force
Warm up Weight
Can be performed for 20 Reps - Not Hard
Will Not Be Used
If we can train in a potentiated state as opposed to being tired
and fatigued, increasing force regularly becomes much easier.
We know that increasing workload recruits more total muscle
fibers. With that said, the more potentiated we are when we train,
the easier it will be to increase the load, and ultimately the faster
we will force our body to build muscle and gain strength.
NOTE:
I am not saying that we should
NEVER train to failure. I am
simply suggesting that if you
want to optimize your gains,
training to failure too frequently
can hinder results.
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FULL BODY WORKOUT
INDICATOR WEEK
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Recovery
Squat & Bench Volume
OHP & Deadlift Volume
Recovery
Squat and Bench 1RM
OHP 1RM
Deadlift 1RM
READ THIS!
1. AMRAP = As Many Reps As Possible
2. The weight used for your AMRAP set should be the same used in your previous working sets.
3. You MUST track the weight and reps hit on every AMRAP set. These numbers will be used to
determine your 1RM.
4. Rest as long as necessary before going for your AMRAP set.
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STRENGTH TEST
THURSDAY WEDNESDAY
TUESDAY
MONDAY
EXERCISE
SETS
REPS
EXERCISE
EXERCISE
Squat
Bench Press
Leg Extensions
Hamstring Curls
Calf Raise
OHP
Deadlift
Lateral Raises
Front Raises
Face Pulls
8
8
10
10
8
REST
60-90 Sec.
60-90 Sec.
60 Sec.
60 Sec.
45-60 Sec.
R.P.E
SETS
REPS
8
6
10
10
12
REST
60-90 Sec.
90-120 Sec.
60 Sec.
60 Sec.
60 Sec.
R.P.E
SETS
REPS
REST
R.P.E
4
4
3
3
4
4
4
3
3
3
9
9
9
8
RECOVERY
EXERCISE
Squat
Squat
Bench Press
Bench Press
Incline DB Press
Cable Flyes
SETS
REPS
REST
R.P.E
6
1
6
1
3
2
4
AMRAP
4
AMRAP
8
10
90 -120 Sec.
8
10
8
10
90 -120 Sec.
60-90 Sec.
60 Sec.
20
SATURDAY
FRIDAY
FULL BODY WORKOUT
EXERCISE
OHP
OHP
Close-Grip Bench
OH Triceps Ext.
Pushdowns
EXERCISE
Deadlift
Deadlift
Horizontal Pull
Vertical Pull
DB Curls
Hammer Curls
SETS
REPS
REST
6
1
3
3
3
4
AMRAP
6
10
10
90-120 Sec.
SETS
REPS
REST
60-90 Sec.
60 Sec.
60 Sec.
5
1
4
4
2
2
3
AMRAP
8
8
10
10
2-3 Mins.
60-90 Sec.
60-90 Sec.
45-60 Sec.
45-60 Sec.
SETS
REPS
REST
R.P.E
8
10
R.P.E
7
10
SUNDAY
EXERCISE
R.P.E
RECOVERY
Once you have completed your indicator week, it is time to find your training max.
STEP 1
DOWNLOAD YOUR 1RM
CALCULATOR
iPhone: Reps Calculator
Android: 1 Rep Max Calculator
Web: OneRepMax
STEP 2
PLUGIN YOUR NUMBERS
Once you’ve opened your
calculator, you’ll see a slot
for entering the weight and
repetitions. Use your AMRAP
numbers for this.
The calculator will then spit out
your estimated 1 rep max.
STEP 3
CALCULATE YOUR TRAINING
MAX
Find 92% of your estimated 1 rep
max.
For example: If your estimated 1
rep max for the deadlift is 405,
then your training max should be
92% of that.
405 x 0.92 = 372.6 – Your Training
Max is 373 lbs.
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FULL BODY WORKOUT
PROGRAM EXPLAINED
WHY HIGH FREQUENCY WORKS SO WELL?
01
MORE MUSCLE
PROTEIN SYNTHESIS
One reason why high-frequency training is so great
is because of the impact it has on muscle protein
synthesis (MPS). MPS is the synthesis of new muscle
protein, or in simple terms when the muscle repairs
and grows. When you are eating a decent amount of protein per day and train hard with weights,
your muscles create new muscle tissue through elevated MPS. This spike in MPS doesn’t last very
long after training a specific muscle group, about 48-72 hours for beginners and around 24 hours for
some more experienced lifters. In simple terms, the process that builds muscle stops after about a day
after hitting that specific muscle group. For this reason, the bro-split (Mondy: Chest, Tuesday: Back,
Wednesday: Legs, etc.), gets a lot of hate because it only targets each muscle group once per week.
So, it could be said that waiting an entire week to hit the same muscle again is wasting MPS spikes,
which is leaving a lot of gains on the table.
Even though increases in MPS results in more muscle hypertrophy, we have to factor in muscle protein
breakdown (MPB), the opposite of MPS. Recent studies have shown that increasing the frequency that
a muscle group gets hit from 1x to 2x per week has a significant difference and results in more muscle
growth. However, they found that training a muscle group more than twice per week didn’t make any
difference. Although researchers have found that using a higher frequency more than twice per week
doesn’t affect MPS much, they found that more frequency can be used to better manage your weekly
volume.
02
HIGHER WEEKLY
VOLUME
Another advantage of doing high-frequency training is
the higher weekly volumes it allows you to do. Volume
is the number of working sets. Studies have shown that
a higher weekly volume usually results in more muscle
hypertrophy, to an extent. So, doing a higher frequency program allows you to take, let’s say 20 sets
per week and split it up into 5 days instead of trying to cram 20 sets into one or even two workouts per
week.
22
FULL BODY WORKOUT
03
HIGHER QUALITY
VOLUME
04
NO MORE “JUNK
VOLUME”
05
MORE
PRACTICE
Let’s say you are doing a full out chest day with 5 exercises,
by the time you get done the bench press and maybe one
more exercise, your chest is fried. This either leads you
to lower the weight or using only half of your effort in the
following exercises because your chest is already fatigued. Now, on the flip side, when you do a highfrequency program, you can take those 5 exercises for chest and do just one of them per day. Your
chest won’t be as fatigued if not at all when splitting up your 5 chest exercises into 5 days. By focusing
on just one or two exercises per muscle group per day, you are going to be able to have much more
effective sets and your total weekly volume for each muscle group will probably be higher than if you
were to split each muscle group into just 1 or 2 days of training per week.
Recent studies have shown that once you do any more
than 5-10 sets per muscle group in a single workout,
you are just wasting time and energy. These sets past
the effective limit are also known as “junk volume”. You
would be better off doing any additional volume past 10 sets on another training session. For this
reason, the full body high-frequency split allows you to stay clear of “junk volume” because you are
usually doing only about 3-5 sets per muscle group in a single training session.
You’ve heard me say it before, but strength is a skill. The more you
practice lifting the better and stronger at it you become. What’s even
more important is practicing the right way. By hitting each muscle
group more frequently, you are able to become more aware of your
body and how it works and get a better mind-to-muscle connection. So, when you put together lots of
“effective” practice, it will result in a lot more strength and muscle gains over time.
23
FULL BODY WORKOUT
HOW DO I PROGRESS WITH THIS PROGRAM?
This program starts off with you finding your estimated 1-rep max with the Strength Test Week program.
Then you start the program based on your 1RMs for bench press, squat, deadlift, and overhead press.
The program is 8 weeks long and is separated into two separate blocks that are each four weeks long.
Block 1 starts off with a lower intensity to allow your body to adapt to the higher frequency. Each week
the intensity will increase and peak on Week 4. After Week 4, you will begin Block 2, which by then
your body should be adapted to the high-frequency training. You should feel much stronger than you
did in Week 1 and able to handle much heavier weight. During Block 2, you will see a slight difference
in progression for your main compounds, but the intensity will be much higher.
Throughout the entire program, for your main compounds such as bench press, squat, overhead press,
and deadlift, you will see a percentage of your 1RM. You will know exactly what weight to use each day
for each of these exercises based on that percent.
EXAMPLE:
Do bench press for 3 sets of 3 @85%
Let’s say your 1RM for bench press is 225 lbs.
225 x 0.85 = 191.25 (~190 lbs)
So, you would bench press for 3 sets of 3 with 190 lbs.
For other exercises that do not have a percentage number next to them, you will see they have a rep
“range” instead of a specific number of reps to aim for. On Week 1 you will start with a weight that you
can do good form with for the given rep range with 2-3 reps left in the tank after the set is over for each
exercise. You increase the weight only when you are able to hit the end of the rep range for all the sets
given. If you do not hit the end of the rep range for all your sets, the next time you will stay at the same
weight and aim to do so. If you are unable to hit the given rep range for any/all the sets given, then the
next time you will decrease the weight. Usually, you will be increasing the weight by only 5 pounds,
unless you feel you can go up more without sacrificing form.
24
FULL BODY WORKOUT
EXAMPLE #1:
EXAMPLE #2:
EXAMPLE #3:
Given sets and rep range:
4 sets of 6-8 @100lbs
Given sets and rep range:
4 sets of 6-8 @100lbs
Given sets and rep range:
4 sets of 6-8 @100lbs
Set 1: 8 @100lbs
Set 2: 8 @100lbs
Set 3: 8 @100lbs
Set 4: 8 @100lbs
Set 1: 8 @100lbs
Set 2: 8 @100lbs
Set 3: 7 @100lbs
Set 4: 6 @100lbs
Set 1: 8 @100lbs
Set 2: 7 @100lbs
Set 3: 6 @100lbs
Set 4: 4 @100lbs
Next time you will increase
the weight to 105lbs and
repeat the process.
Next time you will keep the
weight the same and aim
to hit 8 reps again for ALL
your sets before increasing
weight.
Next time you will decrease
the weight by 5lbs or more to
ensure you can perform the
given rep range for all sets.
25
FULL BODY WORKOUT
VOLUME ANALYTICS
EXERCISE
Chest
Upper Back
Lats
Upper Traps
Quads
Hamstrings
Glutes
Delts
Biceps
Triceps
Calves
Abs
EXERCISE
Chest
Upper Back
Lats
Upper Traps
Quads
Hamstrings
Glutes
Delts
Biceps
Triceps
Calves
WEEK 1 | BLOCK 1 WEEK 2 | BLOCK 1 WEEK 3 | BLOCK 1 WEEK 4 | BLOCK 1
VOLUME
VOLUME
VOLUME
VOLUME
15
12
9
9
9
9
15
21
9
6
9
9
15
12
9
9
9
9
15
21
9
6
9
9
15
12
9
9
9
9
15
21
9
6
9
9
15
12
9
9
9
9
15
21
9
6
9
9
WEEK 5 | BLOCK 2 WEEK 6 | BLOCK 2 WEEK 7 | BLOCK 2 WEEK 8 | BLOCK 2
VOLUME
VOLUME
VOLUME
VOLUME
15
15
11
9
9
9
15
25
9
6
11
15
15
11
9
9
9
15
26
9
6
11
16
15
11
12
12
12
21
27
9
6
9
16
15
11
12
12
12
21
28
9
6
9
26
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 1WEEK 1
27
FULL BODY WORKOUT
DAY 1 BLOCK 1 WEEK 1
EXERCISE
SETS REPS % 1RM REST
BB Bench Press
3
3
85%
2-4 min
BB Bent-Over Row
3
8-10
-
1-2 min
Hip Thrust
3
10-12
-
2-3 min
DB Lateral Raise
3
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
Cable Kneeling
Crunch
3
8-10
-
1-2 min
1
2
3
NOTES
Tuck your elbows & slight
arch in lower back
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
DAY 2 BLOCK 1 WEEK 1
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
BB Back Squat
3
3
85%
2-4 min
Neutral spin, keep knees
out, sit back & down
Seated DB Shoulder
Press
3
6-8
-
2-3 min
Don’t arch your lower back
SA Overhead Tricep
Extension
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up & in towards ears
DB Row
3
8-10
-
1-2 min
Pull with your elbows
28
FULL BODY WORKOUT
DAY 3 BLOCK 1 WEEK 1
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
3
4-6
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
3
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
3
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
Fly
3
12-15
-
1-2 min
Fully stretch your chest &
keep constant tension
DAY 4
EXERCISE
Raise the weight “out” not
just “up”
Keep your upper arms at
your side
Side-to-side to target
obliques
SETS REPS % 1RM REST
75% 3-4 min
1
2
3
BLOCK 1 WEEK 1
NOTES
Overhead Press
3
6
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch your chest
Chest-Supported Row
3
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
3
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction
& retraction
Push up through your
heels
Mind-to-muscle
connection with rear delts
Wide stance & toes
angled out
29
FULL BODY WORKOUT
DAY 5 BLOCK 1 WEEK 1
EXERCISE
SETS REPS % 1RM REST
85% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
3
3
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back
Standing Calf Raise
3
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
1-2 min
Swimmer Row
3
12-15
-
1-2 min
Seated Cable Row
3
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down & back
Mind-to-muscle connection
in the lats
Pull with your elbows & use
hands as hooks
30
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 1WEEK 2
31
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
3
5
1
2
3
3
8-10
-
1-2 min
Hip Thrust
3
10-12
-
2-3 min
DB Lateral Raise
3
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
80% 2-4 min
BB Bent-Over Row
BLOCK 1 WEEK 2
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
3 8-10
- 1-2 min
Crunch
DAY 2 BLOCK 1 WEEK 2
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
3
5
3
6-8
-
2-3 min
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
3
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
80% 2-4 min
1
32
FULL BODY WORKOUT
DAY 3 BLOCK 1 WEEK 2
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
3
6-8
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
3
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
3
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
3 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 BLOCK 1 WEEK 2
EXERCISE
SETS REPS % 1RM REST
65% 3-4 min
1
2
3
NOTES
Overhead Press
3
10
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
3
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
3
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
33
FULL BODY WORKOUT
DAY 5 BLOCK 1 WEEK 2
EXERCISE
SETS REPS % 1RM REST
80% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
3
5
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
3
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
2-3 min
Swimmer Row
3
12-15
-
1-2 min
Seated Cable Row
3
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
34
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 1WEEK 3
35
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
3
3
1
2
3
3
8-10
-
1-2 min
Hip Thrust
3
10-12
-
2-3 min
DB Lateral Raise
3
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
87.5% 2-4 min
BB Bent-Over Row
BLOCK 1 WEEK 3
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
3 8-10
- 1-2 min
Crunch
DAY 2 BLOCK 1 WEEK 3
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
3
3
3
6-8
-
2-3 min
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
3
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
87.5% 2-4 min
1
36
FULL BODY WORKOUT
DAY 3 BLOCK 1 WEEK 3
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
3
4-6
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
3
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
3
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
3 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 BLOCK 1 WEEK 3
EXERCISE
SETS REPS % 1RM REST
77.5% 3-4 min
1
2
3
NOTES
Overhead Press
3
6
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
3
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
3
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
37
FULL BODY WORKOUT
DAY 5 BLOCK 1 WEEK 3
EXERCISE
SETS REPS % 1RM REST
87.5% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
3
3
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
3
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
1-2 min
Swimmer Row
3
12-15
-
1-2 min
Seated Cable Row
3
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
38
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 1WEEK 4
39
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
3
5
1
2
3
3
8-10
-
1-2 min
Hip Thrust
3
10-12
-
2-3 min
DB Lateral Raise
3
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
82.5% 2-4 min
BB Bent-Over Row
BLOCK 1 WEEK 4
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
3 8-10
- 1-2 min
Crunch
DAY 2 BLOCK 1 WEEK 4
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
3
5
3
6-8
-
2-3 min
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
3
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
82.5% 2-4 min
1
40
FULL BODY WORKOUT
DAY 3 BLOCK 1 WEEK 4
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
3
6-8
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
3
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
3
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
3 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 BLOCK 1 WEEK 4
EXERCISE
SETS REPS % 1RM REST
67.5% 3-4 min
1
2
3
NOTES
Overhead Press
3
10
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
3
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
3
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
41
FULL BODY WORKOUT
DAY 5 BLOCK 1 WEEK 4
EXERCISE
SETS REPS % 1RM REST
82.5% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
3
5
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
3
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
1-2 min
Swimmer Row
3
12-15
-
1-2 min
Seated Cable Row
3
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
42
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 2WEEK 5
43
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
3
5
1
2
3
3
8-10
-
1-2 min
Hip Thrust
4
10-12
-
2-3 min
DB Lateral Raise
4
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
85% 2-4 min
BB Bent-Over Row
BLOCK 2 WEEK 5
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
3 8-10
- 1-2 min
Crunch
DAY 2 BLOCK 2 WEEK 5
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
3
5
4
6-8
-
2-3 min
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
4
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
85% 2-4 min
1
44
FULL BODY WORKOUT
DAY 3 BLOCK 2 WEEK 5
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
4
4-6
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
4
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
4
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
3 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 BLOCK 2 WEEK 5
EXERCISE
SETS REPS % 1RM REST
75% 3-4 min
1
2
3
NOTES
Overhead Press
3
8
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
4
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
4
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
45
FULL BODY WORKOUT
DAY 5 BLOCK 2 WEEK 5
EXERCISE
SETS REPS % 1RM REST
80% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
3
5
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
4
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
1-2 min
Swimmer Row
4
12-15
-
1-2 min
Seated Cable Row
4
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
46
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 2WEEK 6
47
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
3
4
1
2
3
3
8-10
-
1-2 min
Hip Thrust
4
10-12
-
2-3 min
DB Lateral Raise
4
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
87.5% 2-4 min
BB Bent-Over Row
BLOCK 2 WEEK 6
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
3 8-10
- 1-2 min
Crunch
DAY 2 BLOCK 2 WEEK 6
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
3
4
4
6-8
-
2-3 min
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
4
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
87.5% 2-4 min
1
48
FULL BODY WORKOUT
DAY 3 BLOCK 2 WEEK 6
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
4
4-6
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
4
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
4
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
3 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 BLOCK 2 WEEK 6
EXERCISE
SETS REPS % 1RM REST
80% 3-4 min
1
2
3
NOTES
Overhead Press
4
6
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
4
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
4
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
49
FULL BODY WORKOUT
DAY 5 BLOCK 2 WEEK 6
EXERCISE
SETS REPS % 1RM REST
85% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
3
4
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
4
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
1-2 min
Swimmer Row
4
12-15
-
1-2 min
Seated Cable Row
4
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
50
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 2WEEK 7
51
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
4
3
1
2
3
3
8-10
-
1-2 min
Hip Thrust
4
10-12
-
2-3 min
DB Lateral Raise
4
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
90% 2-4 min
BB Bent-Over Row
BLOCK 2 WEEK 7
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
3 8-10
- 1-2 min
Crunch
DAY 2 BLOCK 2 WEEK 7
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
4
3
4
6-8
-
2-3 min
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
4
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
90% 2-4 min
1
52
FULL BODY WORKOUT
DAY 3 BLOCK 2 WEEK 7
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
4
3-5
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
4
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
4
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
3 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 BLOCK 2 WEEK 7
EXERCISE
SETS REPS % 1RM REST
85% 3-4 min
1
2
3
NOTES
Overhead Press
4
4
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
4
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
4
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
53
FULL BODY WORKOUT
DAY 5 BLOCK 2 WEEK 7
EXERCISE
SETS REPS % 1RM REST
90% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
4
3
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
4
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
1-2min
Swimmer Row
4
12-15
-
1-2 min
Seated Cable Row
4
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
54
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
BLOCK 2WEEK 8
55
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
4
2
1
2
3
3
8-10
-
1-2 min
Hip Thrust
4
10-12
-
2-3 min
DB Lateral Raise
4
10-12
-
1-2 min
DB Preacher Curl
3
12-15
-
1-2 min
Standing Calf Raise
3
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
92.5% 2-4 min
BB Bent-Over Row
BLOCK 2 WEEK 8
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
3 8-10
- 1-2 min
Crunch
DAY 2 BLOCK 2 WEEK 8
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
4
2
4
6-8
-
2-3 min
3
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
3
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
3
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
3
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
4
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
92.5% 2-4 min
1
56
FULL BODY WORKOUT
DAY 3 BLOCK 2 WEEK 8
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
4
3-5
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
4
12-15
-
1-2 min
DB Hammer Curl
3
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
4
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
3 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 BLOCK 2 WEEK 8
EXERCISE
SETS REPS % 1RM REST
87.5% 3-4 min
1
2
3
NOTES
Overhead Press
5
3
Tricep Pushdown
3
10-12
-
1-2 min
Slightly bend over
DB Fly
3
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
4
8-10
-
1-2 min
Walking Lunges
3
20
steps
-
2-3 min
Reverse Pec Deck
4
15-20
-
1-2 min
Leg Press
3
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
57
FULL BODY WORKOUT
DAY 5 BLOCK 2 WEEK 8
EXERCISE
SETS REPS % 1RM REST
95% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
4
2
Incline DB Curl
3
10-15
-
1-2 min
AB Rollout
3
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
4
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
3
8-10
-
1-2 min
Swimmer Row
4
12-15
-
1-2 min
Seated Cable Row
4
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
58
FULL BODY WORKOUT
5-DAY FULL BODY PROGRAM
DELOADWEEK 9
59
FULL BODY WORKOUT
DAY 1
EXERCISE
BB Bench Press
SETS REPS % 1RM REST
3
3
1
2
3
3
8-10
-
1-2 min
Hip Thrust
3
10-12
-
2-3 min
DB Lateral Raise
3
10-12
-
1-2 min
DB Preacher Curl
2
12-15
-
1-2 min
Standing Calf Raise
2
8-10
-
1-2 min
NOTES
Tuck your elbows & slight
arch in lower back
80% 2-4 min
BB Bent-Over Row
DELOAD WEEK 9
Fully protract & retract
shoulder blades through full
ROM
Squeeze the glutes at the
top
Focus on a mind-to-muscle
connection & slow eccentric
Squeeze through your pinky
fingers
No bouncing, full stretch &
contraction
Use your abs to crunch the
weight, not your arms
Cable Kneeling
2 8-10
- 1-2 min
Crunch
DAY 2 DELOAD WEEK 9
EXERCISE
BB Back Squat
SETS REPS % 1RM REST
2
3
NOTES
Neutral spine, keep knees
out, sit back & down
Don’t over arch your lower
back
4
4
3
6-8
-
2-3 min
2
10-12
-
1-2 min
Full stretch & contraction
Lat Pulldown
2
8-10
-
1-2 min
Drive your elbows down
DB Incline Press
2
12-15
-
1-2 min
Neutral grip to rotation
Snatch-Grip BB
Shrug
2
10-12
-
1-2 min
Shrug up in towards your
ears
DB Row
3
8-10
-
1-2 min
Pull with your elbows
Seated DB Shoulder
Press
SA Overhead Tricep
Extension
75% 2-4 min
1
60
FULL BODY WORKOUT
DAY 3 DELOAD WEEK 9
EXERCISE
SETS REPS % 1RM REST
1
2
3
NOTES
Weighted Pull-Up
3
6
-
2-3 min
1.5x shoulder width grip
Seated Leg Curl
3
12-15
-
2-3 min
Control the negative
SA Cable Lateral
Raise
3
12-15
-
1-2 min
DB Hammer Curl
2
8-10
-
1-2 min
Captain’s Chair
3
10-12
-
1-2 min
Seated Calf Raise
3
10-12
-
1-2 min
Full ROM & no bouncing
Low-To-High Cable
2 12-15 - 1-2 min
Fly
Fully stretch your chest &
keep constant tension
Raise the weight “out” not
just “up”
Keep your upper arms at
you side
Side-to-side to target
obliques
DAY 4 DELOAD WEEK 9
EXERCISE
SETS REPS % 1RM REST
75% 3-4 min
1
2
3
NOTES
Overhead Press
4
6
Tricep Pushdown
2
10-12
-
1-2 min
Slightly bend over
DB Fly
2
10-12
-
1-2 min
Fully stretch you chest
Chest-Supported
Row
3
8-10
-
1-2 min
Walking Lunges
2
20
steps
-
2-3 min
Reverse Pec Deck
3
15-20
-
1-2 min
Leg Press
2
12-15
-
1-2 min
Up and over your head
Full shoulder protraction &
retraction
Push up through your
heels
Mind-to-muscle connection
with rear delts
Wide stance & toes angled
out
61
FULL BODY WORKOUT
DAY 5 DELOAD WEEK 9
EXERCISE
SETS REPS % 1RM REST
80% 3-4 min
1
2
3
NOTES
Hinge at the hips, don’t
squat the weight up
Keep upper arm behind
torso
Deadlift
3
2
Incline DB Curl
2
10-15
-
1-2 min
AB Rollout
2
10-12
-
1-2 min
Use abs to roll back up
Standing Calf Raise
3
12-15
-
1-2 min
Full ROM & no bouncing
Weighted Dip
2
8-10
-
1-2 min
Swimmer Row
3
12-15
-
1-2 min
Seated Cable Row
3
10-12
-
1-2 min
Tuck your elbows & keep
your shoulders down &
back
Mind-to-muscle connection
in the lats
Pull with your elbows &
use hands as hooks
62
FULL BODY WORKOUT
EXERCISE SUBSTITUTIONS
If you are unable to do any of the exercises in this program due to injury, discomfort, or your gym
simply doesn’t have the equipment, use this list of exercise substitutions to replace that exercise
with another that fits better.
**ALL EXERCISES ARE IN ALPHABETICAL ORDER.**
AB ROLLOUT: elbow plank, elbow plank on yoga ball, hollow body hold
BACK SQUAT: Hack squat, smith machine squat, leg press
CHEST-SUPPORTED ROW: Cable seated row w/ band, machine row
BARBELL BENCH PRESS: Dumbbell press, machine chest press, smith machine bench
BARBELL BENT-OVER ROW: Chest-supported row, seated cable row, dumbbell row
CABLE KNEELING CRUNCH: Bodyweight crunch, V sit-up, bicycle crunch
CABLE LAT PULLOVER (SWIMMER ROW): Lying dumbbell pullover
CABLE SEATED ROW: Dumbbell row
CHEST-SUPPORTED ROW: cable seated row, dumbbell row
DEADLIFT: Sumo deadlift
DUMBBELL FLY: cable fly, pec deck fly
DUMBBELL INCLINE PRESS: Barbell incline press, deficit push-up
DUMBBELL LATERAL RAISE: Machine lateral raise, Egyptian lateral raise
DUMBBELL PREACHER CURL: Machine preacher curl, dumbbell curl, barbell curl
DUMBBELL ROW: Cable single-arm row, dumbbell chest-supported row
DUMBBELL WALKING LUNGES: Single leg-leg press, bulgarian split squat
HAMMER CURL: EZ bar pronated curl, rope hammer curl
HIP THRUST: Glute bridge, hyperextension
INCLINE DUMBBELL CURL: Behind the back cable curl
LAT PULLDOWN: Pull-up, supinated pulldown
LEG PRESS: Goblet squat, walking lunge
LOW TO HIGH CABLE FLY: Pec deck, dumbbell fly
OVERHEAD PRESS: Seated barbell overhead press
63
FULL BODY WORKOUT
REVERSE PEC DECK: Reverse cable flye
ROMANIAN DEADLIFT: Stiff leg deadlift, block pull (4”)
SEATED CALF RAISE: Standing calf raise, leg press calf raise
SEATED DUMBBELL SHOULDER PRESS: Arnold Press, machine shoulder press
SEATED LEG CURL: Lying leg curl, sliding leg curl
SIDE-TO-SIDE CAPTAIN CHAIR: Low-to-high cable chop, russian twists
SINGLE-ARM CABLE LATERAL RAISE: Dumbbell lateral raise, machine lateral raise
SINGLE-ARM CABLE OVERHEAD EXTENSION: Dumbbell overhead triceps extension
STANDING CALF RAISE: Seated calf raise, leg press calf press
SNATCH-GRIP BARBELL SHRUG: Trap bar shrug, smith machine wide-grip shrug
TRICEP PUSHDOWN: Close-grip bench press, dips, dumbbell kickback
WEIGHTED DIP: Assisted dip, machine dip, close-grip bench press, decline bench press
WEIGHTED PULL-UP: Lat pulldown, neutral-grip pull-up
64