By Salama Mohamed
The Complete Guide to Full Body Weight Training
Introduction:
Hi, I’m Salama, the founder of MadeGains and the creator of Full Body Gains. This
program is for men dedicated to achieving a lean aesthetically pleasing physique
while naturally maximizing muscle and strength gains.
This program is a combination of fundamental science-backed training principles,
my experience as a coach, and advanced training techniques. These techniques
will be explained in the “definitions” section below.
To receive future updates to this program make sure you are subscribed to the
Full Body Gains email list at: https://www.madegains.com/full-body-gains
Who is this program for?
This program is for men dedicated to achieving a lean aesthetically
pleasing physique while naturally maximizing muscle and strength gains.
Program Overview:
Days per Week: The beauty of full body training is that it can be done with
different frequencies and still very effective. Those with busy schedule and little
time to spend in the gym can perform these workouts 1 to 3 times per week.
Those with more time to invest in their physique can perform these workouts up
to 4 to 6 times per week.
For best results, my recommendation would be to start with 3 to 4 training
sessions per week and increase the sessions as needed to progress.
How many days per week?
This program can be done anywhere from 3 to 6 times per week. Simply
cycle through the workouts on the days you have available to train.
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The Complete Guide to Full Body Weight Training
Definitions:
Deload: This is a period, typically a week, used to reduce the fatigue generated
from training. This is achieved by slightly reducing training volume a lifter
performs. The two methods we will use here is to reduce the weight used by 10%15% and doing the low end of the rep range.
Drop Sets: After the last working set, with no rest, a lifter would reduce the
weight slightly and continue to do more reps to until reaching failure. This can be
done for several time to completely fatigue the targeted muscle.
Dynamic Stretching: Is taking your body through a range of stretching motions
without holding the position like a static stretch. This will help improve mobility
without reducing lifting performance.
Myo-reps: Is a form of rest-pause training that takes sets to failure followed by a
short 10-15 second rest period and taking the set to failure again. This will be
used for smaller muscle groups we want to improve fast, such as medial (side)
deltoids and calves (if you’re part of team no calves).
Progressive Overload: Essentially this is increasing the training stimulus overtime
in order to cause the body to adapt (i.e. increase muscle and strength)
Rating of Perceived Exertion (RPE): This is a rating system from 1 to 10 to rate
how hard a set was. A really easy set would be a low number with extremely hard
sets would be a 10. Complete failure of a really hard set would be a 10.
Reps in Reserve (RIR): Reps in reserve is how many repetition you have left before
complete failure. If a lifter can bench press 225 lbs for 10 reps with max effort and
to complete failure, a RIR of 2 would mean the lifter would perform 8 reps. These
will be used to recommend how far from failure you should stay.
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Rest Period: This is the amount of rest time between each working set. This starts
from the time you are no longer lifting the weight to the time your start lifting on
your next set.
Reverse Pyramid Sets: These sets start with a heavy weight in the low repetition
range followed by sets with a lighter weight the the higher repetition range. This
style of training allows you optimize strength with heavy weight and then allows
you to accumulate training volume with a lower weight which is beneficial for
muscle growth.
Straight Sets: This is where all sets on an exercise are to performed for the same
number of reps. For example, 4 sets of 10 reps.
Training Volume: This is the amount of total work that has been done. It is
calculated by multiplying weight x reps x sets. For example, 225 lbs x 8 reps x 4
sets = 7,200 lbs. Research has shown increasing total volume overtime is key for
increasing muscular growth.
Working Set: These are the prescribed sets done after the warm-up sets. In other
words, these are the “real sets” that count.
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Progression Scheme:
The key to real results in muscle and strength gains is by deliberately increasing
the training stimulus we impose on the body. This is known as progressive
overload.
Assuming that you are able to perform the lifts with good form and that you
already have a decent foundation with weight training, we’re going to accomplish
this here by gradually increasing repetitions performed and by appropriately
increasing the weight being lifted.
Note: It’s important to increase weight when the exercise can be done with good
form within the prescribed rep range.
Progressive Overload
We will accomplish this here with gradually increases in repetitions
performed and by appropriate increases in the weight being lifted.
Here are two ways to progress with the sets being used in this program.
1. Reverse Pyramid Sets: Increase the weight on the set that you’ve reached
the top of the rep range on and keep the weight on the remaining sets the
same.
If there are 4 sets prescribed, and you only hit the top of the rep range on
one of the sets, increase the weight on that one set only in the next
workout and stick the same weight on the other sets.
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2. Straight Sets: Reach the top of the rep range on ALL sets and then
increase weight.
For straight sets where all sets have the same rep range, wait until you hit
the top of the rep range on all sets before adding weight to the bar.
For example, if you are to do 3 sets of 8 to 12, increase the weight once you
can do 12 reps on all sets with that weight.
For large compound lifts like squat, bench press, and deadlift, weight can
be added to the bar on the next workout after the top of the rep range has
been hit on all sets.
For smaller muscles like biceps, delts and calves, stay at the top of the rep
range until it starts to feel easier is a good idea before using a heavier
weight. This may take one or two workout more at the same weight.
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The Complete Guide to Full Body Weight Training
Target Muscle Groups: The following are the major muscle groups that we
will be targeting in this program.
1. Chest: This includes the larger portion of the chest known as the sterncostal
head and upper portion of the chest known as the clavicular head.
Watch Video Now
2. Shoulders: This is comprised of the 3 sides of the deltoid and the traps. We
will focus on improving the deltoids, primarily the medial (side) and
posterior (rear) deltoids, as well as the upper traps.
Watch Video Now
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3. Back: There are many muscles in the back. Our goal is to build a thicker
wider back by maximizing pull-up, rowing and deadlift volume and strength.
4. Biceps: Bi (2) meaning there are two muscles in the bicep. We will be targeting
both heads by performing different types of bicep curls at different angles.
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The Complete Guide to Full Body Weight Training
5. Triceps: Tri (3) means there are 3 muscles in the triceps. These include the
long head, medial head and the lateral head.
6. Quadriceps: Quad (4) meaning there are 4 muscles in the quadriceps. We
will be targeting these muscles through various squat patterns exercises
and leg extensions.
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7. Hamstrings: Hamstrings are best targeted with exercises that break the
hips (i.e. Romanian deadlifts and hyperextensions) and exercises that break
at the knee (leg curls). Both will be included in this program.
8. Glutes: These powerful muscles that will be targeted with lunges. Hip
thrusts are an effective exercise and can be used as an alternative.
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9. Calves: Calf raises done in the standing position target larger muscles in the
upper calves best. Myo-reps will be used to force growth in these hard to
grow muscles.
10. Core: Direct core work is included in this program to strengthen the core
and further develop the rectus abdominis (the 6-pack muscles).
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The Complete Guide to Full Body Weight Training
Warm-up
The Purpose of a Warm-up
Is to increase ability to perform, reducing the risk of injury and get
mentally prepared for the upcoming training session.
Here are the general guidelines for a good warmup.
1. Increase Body Temperature: This can be done with 5-10 minutes of
constant movement on cardio machine or other forms of aerobic exercise.
If you are in a warm climate or feel like you don’t need much of a warm-up,
dynamic stretching can be used for the muscle groups you’re going to train.
2. Range of Motion: The goal here is to make sure you have adequate range
of motion in order to perform the exercises properly. For squats, this may
involve hip mobility drills and calf stretches in order to comfortably get
deeper in the squat position.
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The Complete Guide to Full Body Weight Training
3. Warmup Lifting Sets: These are lifting sets that progressively build up to
your working weight. The working weight is the weight that you will use
during your main working sets.
Here is good structure to follow for warmup sets:
Set 1: 50% of working weight x top of prescribed rep range.
Set 2: 70% of working weight x middle of prescribed rep range.
Set 3: 90% of working weight x bottom of prescribed rep range.
Start your working sets.
Bench Press Example: If the goal is to perform 225 x 3 sets x 4 to 6 reps on
the bench press, this is what the warm up would look like.
Exercise: Barbell Bench Press
Warm-up and Working Sets
Prescribed Sets:
225 lbs. x 3 sets x 4 to 6 reps
Warm-up:
Set 1: 115 lbs. x 6 reps
Set 2: 160 lbs. x 5 reps
Set 3: 200 lbs. x 4 reps
Working Sets:
Set 1: 225 lbs. x 6 reps
Set 1: 225 lbs. x 6 reps
Set 1: 225 lbs. x 6 reps
These weight and reps on the warm-up should be adjusted depending on
the weight you use and the intended rep range.
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DAY 1 – Exercise Overview
Barbell Bench Press: This exercise will be performed using a Reverse Pyramid
Sets. After the warm-up sets, start with the heaviest weight you can perform for 4
to 6 reps. After that, reduce the weight by 10-15% and perform the prescribed
sets in the high rep range.
Alternatives: Dumbbell Bench Press, Machine Chest Press.
Front Squat: This is an underrated leg exercise that will build your legs while
strengthen your ability to maintain an upright posture under heavy load. Here is a
link to a detailed form video: Watch here
Alternatives: Back squat, hack squat, leg press.
Seated Dumbbell Shoulder Press: Shoulder pressing in the standing position helps
to strengthen the core. But since heavier loads can be used in the seated position
and we are going to be doing direct core training, we will be doing our shoulder
pressing in the seated position.
Alternatives: Standing Barbell Press, Seated Barbell Shoulder Press, Standing
Dumbbell Shoulder Press, Machine Shoulder Press.
Parallel Grip Pull-ups (Weighted): The parallel or neutral grip pull-up is a great
way to build back thickness without placing as much strain on the elbows.
Alternatives: Reverse grip pull-up, parallel grip pulldown machine, assisted pull-up
machine.
Leg Extensions: These are an isolation exercise that will further target the
quadriceps and help develop the “tear-drop” in the quads just above the knee.
Seated Leg Curls: This exercise will be used to target the hamstring by breaking at
the knees.
Alternatives: Lying leg curl
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Exercise Order:
1. Barbell Bench Press
2. Front Squat
3. Seated DB Shoulder Press
4. Parallel Grip Pull-ups (Weighted)
5. Leg Extensions
6. Seated Hamstring Curls
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Week 1
Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Bench Press 1
4 to 6
3 min
1
Bench Press 2
6 to 8
2 min
2
Bench Press 3
8 to 10
2 min
2
Bench Press 4
8 to 10
2 min
1
Exercise
Reps
Rest
RIR
Front Squat 1
4 to 6
3 min
2
Front Squat 2
6 to 8
2 min
2
Front Squat 3
8 to 10
2 min
2
Exercise
Reps
Rest
RIR
DB Shoulder Press 1
6 to 8
3 min
2
DB Shoulder Press 2
8 to 10
2 min
2
DB Shoulder Press 3
10 to 12
2 min
1
Exercise
Reps
Rest
RIR
Parallel Grip Pull-up 1
4 to 6
3 min
1
Parallel Grip Pull-up 2
6 to 8
2 min
2
Parallel Grip Pull-up 3
8 to 10
2 min
2
Parallel Grip Pull-up 4
8 to 10
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Legs: Squat
Reverse Pyramid Sets
Shoulders: Vertical Press
Reverse Pyramid Sets
Back: Vertical Pull
Reverse Pyramid Sets
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Legs: Accessory
Exercise
Reps
Rest
RIR
Leg Extension 1
10 to 12
2 min
2
Leg Extension 2
10 to 12
2 min
2
Leg Extension 3
10 to 12
2 min
1
Reps
Rest
RIR
Seated Leg Curl 1
10 to 12
2 min
2
Seated Leg Curl 2
10 to 12
2 min
2
Seated Leg Curl 3
10 to 12
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Legs: Accessory
Exercise
Straight Sets
Personal Notes:
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Week 2
Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Bench Press 1
4 to 6
3 min
1
Bench Press 2
6 to 8
2 min
2
Bench Press 3
8 to 10
2 min
2
Bench Press 4
8 to 10
2 min
1
Exercise
Reps
Rest
RIR
Front Squat 1
4 to 6
3 min
2
Front Squat 2
6 to 8
2 min
2
Front Squat 3
8 to 10
2 min
2
Exercise
Reps
Rest
RIR
DB Shoulder Press 1
6 to 8
3 min
2
DB Shoulder Press 2
8 to 10
2 min
2
DB Shoulder Press 3
10 to 12
2 min
1
Exercise
Reps
Rest
RIR
Parallel Grip Pull-up 1
4 to 6
3 min
1
Parallel Grip Pull-up 2
6 to 8
2 min
2
Parallel Grip Pull-up 3
8 to 10
2 min
2
Parallel Grip Pull-up 4
8 to 10
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Legs: Squat
Reverse Pyramid Sets
Shoulders: Vertical Press
Reverse Pyramid Sets
Back: Vertical Pull
Reverse Pyramid Sets
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Legs: Accessory
Exercise
Reps
Rest
RIR
Leg Extension 1
10 to 12
2 min
2
Leg Extension 2
10 to 12
2 min
1
Leg Extension 3
10 to 12
2 min
1
Reps
Rest
RIR
Seated Leg Curl 1
10 to 12
2 min
2
Seated Leg Curl 2
10 to 12
2 min
1
Seated Leg Curl 3
10 to 12
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Legs: Accessory
Exercise
Straight Sets
Personal Notes:
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Week 3
Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Bench Press 1
4 to 6
3 min
1
Bench Press 2
6 to 8
2 min
0
Bench Press 3
8 to 10
2 min
0
Bench Press 4
8 to 10
2 min
0
Exercise
Reps
Rest
RIR
Front Squat 1
4 to 6
3 min
2
Front Squat 2
6 to 8
2 min
1
Front Squat 3
8 to 10
2 min
1
Exercise
Reps
Rest
RIR
DB Shoulder Press 1
6 to 8
3 min
0
DB Shoulder Press 2
8 to 10
2 min
0
DB Shoulder Press 3
10 to 12
2 min
0
Exercise
Reps
Rest
RIR
Parallel Grip Pull-up 1
4 to 6
3 min
0
Parallel Grip Pull-up 2
6 to 8
2 min
0
Parallel Grip Pull-up 3
8 to 10
2 min
0
Parallel Grip Pull-up 4
8 to 10
2 min
0
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets:
Legs: Squat
Reverse Pyramid Sets
Shoulders: Vertical Press
Reverse Pyramid Sets
Back: Vertical Pull
Reverse Pyramid Sets
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Legs: Accessory
Exercise
Reps
Rest
RIR
Leg Extension 1
10 to 12
2 min
1
Leg Extension 2
10 to 12
2 min
0
Leg Extension 3
10 to 12
2 min
0
Reps
Rest
RIR
Seated Leg Curl 1
10 to 12
2 min
1
Seated Leg Curl 2
10 to 12
2 min
0
Seated Leg Curl 3
10 to 12
2 min
0
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Legs: Accessory
Exercise
Straight Sets
Personal Notes:
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Week 4 - Deload
Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Bench Press 1
4 to 6
3 min
3
Bench Press 2
6 to 8
2 min
3
Bench Press 3
8 to 10
2 min
3
Bench Press 4
8 to 10
2 min
3
Exercise
Reps
Rest
RIR
Front Squat 1
6 to 8
2 min
3
Front Squat 2
6 to 8
2 min
3
Front Squat 3
6 to 8
2 min
3
Exercise
Reps
Rest
RIR
DB Shoulder Press 1
6 to 8
2 min
3
DB Shoulder Press 2
8 to 10
2 min
3
DB Shoulder Press 3
10 to 12
2 min
3
Exercise
Reps
Rest
RIR
Parallel Grip Pull-up 1
4 to 6
3 min
3
Parallel Grip Pull-up 2
6 to 8
2 min
3
Parallel Grip Pull-up 3
8 to 10
2 min
3
Parallel Grip Pull-up 4
8 to 10
2 min
3
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Legs: Squat
Reverse Pyramid Sets
Shoulders: Vertical Press
Reverse Pyramid Sets
Back: Vertical Pull
Reverse Pyramid Sets
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The Complete Guide to Full Body Weight Training
Legs: Accessory
Exercise
Reps
Rest
RIR
Leg Extension 1
10 to 12
2 min
3
Leg Extension 2
10 to 12
2 min
3
Leg Extension 3
10 to 12
2 min
3
Reps
Rest
RIR
Seated Leg Curl 1
10 to 12
2 min
3
Seated Leg Curl 2
10 to 12
2 min
3
Seated Leg Curl 3
10 to 12
2 min
3
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Legs: Accessory
Exercise
Straight Sets
Personal Notes:
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DAY 2 – Exercise Overview
Romanian Deadlift: This exercise will train the entire posterior chain which
includes the lower back, glutes and hamstrings. Form Video: Watch here
Alternatives: Dumbbell Romanian Deadlift, Stiff Leg Deadlift, Conventional
Deadlift, Sumo Deadlift.
T-Bar Row: This will be used to improve back thickness by training the back with a
horizontal pulling movement. Dumbbell Rows will be used on day 3 in the high
rep range, so push to move heavier weight on this exercise.
Alternatives: Bent-over barbell row, machine rows, cable row.
Lat Pulldown: The goal here is to build the lats and improve back width. This will
help build the “v-taper” that most guys are after.
Alternatives: Wide-grip pull-ups, assisted pull-ups, machine pulldown.
Dumbbell Upright Row: If done correctly, this a great exercise for building the
deltoids and will not cause shoulder pain or injury. By using a dumbbell, a slightly
open hand potion and a slight lean forward, your shoulder will stay in a healthy
position to perform this exercise. Form Video: Watch here
Alternatives: Wide-grip pull-ups, assisted pull-ups, machine pulldown.
Barbell Curl: This will be 1 of 2 exercise will be using to build the biceps.
Alternatives: Preacher curl, cable curl, dumbbell curl, machine curl.
Tricep Rope Extension: This will be the primary tricep isolation exercise. We will
be using myo-reps after the last set to build the triceps faster.
Alternatives: Dumbbell tricep extension, skull crushers, dumbbell tricep kickbacks.
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Exercise Order:
1. Romanian Deadlifts
2. T-Bar Row
3. Lat Pulldown
4. Dumbbell Upright Row
5. Barbell Curl
6. Tricep Rope Extension
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Week 1
Posterior Chain: Deadlift
Exercise
Reps
Rest
RIR
Romanian Deadlift 1
4 to 6
3 min
2
Romanian Deadlift 2
6 to 8
2 min
2
Romanian Deadlift 3
8 to 10
2 min
2
Romanian Deadlift 4
8 to 10
2 min
1
Reps
Rest
RIR
T-Bar Row 1
8 to 10
2 min
2
T-Bar Row 2
8 to 10
2 min
2
T-Bar Row 3
8 to 10
2 min
2
T-Bar Row 4
8 to 10
2 min
1
Reps
Rest
RIR
Lat Pulldown 1
10 to 12
2 min
2
Lat Pulldown 2
10 to 12
2 min
2
Lat Pulldown 3
10 to 12
2 min
1
Reps
Rest
RIR
DB Upright Row 1
10 to 12
2 min
2
DB Upright Row 2
10 to 12
2 min
2
DB Upright Row 3
10 to 12
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Back: Horizontal Pull
Exercise
Straight Sets
Back: Vertical Pull
Exercise
Straight Sets
Shoulders: Accessory
Exercise
Straight Sets
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Superset: Combine the following two exercises by doing them one after the other
with less than a 30 second break in between sets.
Biceps: Accessory
Exercise
Reps
Rest
RIR
Barbell Curl 1
10 to 12
2 min
2
Barbell Curl 2
10 to 12
2 min
2
Barbell Curl 3
10 to 12
2 min
1
Reps
Rest
RIR
Rope Tricep Ex 1
10 to 12
2 min
2
Rope Tricep Ex 2
10 to 12
2 min
2
Rope Tricep Ex 3
10 to 12
2 min
2
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Triceps: Accessory
Exercise
3 Drop Sets After Last Set
Personal Notes:
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The Complete Guide to Full Body Weight Training
Week 2
Posterior Chain: Deadlift
Exercise
Reps
Rest
RIR
Romanian Deadlift 1
4 to 6
3 min
2
Romanian Deadlift 2
6 to 8
2 min
2
Romanian Deadlift 3
8 to 10
2 min
1
Romanian Deadlift 4
8 to 10
2 min
1
Reps
Rest
RIR
T-Bar Row 1
8 to 10
2 min
2
T-Bar Row 2
8 to 10
2 min
2
T-Bar Row 3
8 to 10
2 min
1
T-Bar Row 4
8 to 10
2 min
1
Reps
Rest
RIR
Lat Pulldown 1
10 to 12
2 min
2
Lat Pulldown 2
10 to 12
2 min
1
Lat Pulldown 3
10 to 12
2 min
1
Reps
Rest
RIR
DB Upright Row 1
10 to 12
2 min
2
DB Upright Row 2
10 to 12
2 min
1
DB Upright Row 3
10 to 12
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Back: Horizontal Pull
Exercise
Straight Sets
Back: Vertical Pull
Exercise
Straight Sets
Shoulders: Accessory
Exercise
Straight Sets
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Superset: Combine the following two exercises by doing them one after the other
with less than a 30 second break in between sets.
Biceps: Accessory
Exercise
Reps
Rest
RIR
Barbell Curl 1
10 to 12
2 min
2
Barbell Curl 2
10 to 12
2 min
1
Barbell Curl 3
10 to 12
2 min
1
Reps
Rest
RIR
Rope Tricep Ex 1
10 to 12
2 min
2
Rope Tricep Ex 2
10 to 12
2 min
1
Rope Tricep Ex 3
10 to 12
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Triceps: Accessory
Exercise
3 Drop Sets After Last Set
Personal Notes:
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Week 3
Posterior Chain: Deadlift
Exercise
Reps
Rest
RIR
Romanian Deadlift 1
4 to 6
3 min
1
Romanian Deadlift 2
6 to 8
2 min
1
Romanian Deadlift 3
8 to 10
2 min
1
Romanian Deadlift 4
8 to 10
2 min
0
Reps
Rest
RIR
T-Bar Row 1
8 to 10
2 min
1
T-Bar Row 2
8 to 10
2 min
1
T-Bar Row 3
8 to 10
2 min
0
T-Bar Row 4
8 to 10
2 min
0
Reps
Rest
RIR
Lat Pulldown 1
10 to 12
2 min
1
Lat Pulldown 2
10 to 12
2 min
0
Lat Pulldown 3
10 to 12
2 min
0
Reps
Rest
RIR
DB Upright Row 1
10 to 12
2 min
1
DB Upright Row 2
10 to 12
2 min
0
DB Upright Row 3
10 to 12
2 min
0
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Back: Horizontal Pull
Exercise
Straight Sets
Back: Vertical Pull
Exercise
Straight Sets
Shoulders: Accessory
Exercise
Straight Sets
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Superset: Combine the following two exercises by doing them one after the other
with less than a 30 second break in between sets.
Biceps: Accessory
Exercise
Reps
Rest
RIR
Barbell Curl 1
10 to 12
2 min
1
Barbell Curl 2
10 to 12
2 min
0
Barbell Curl 3
10 to 12
2 min
0
Reps
Rest
RIR
Rope Tricep Ex 1
10 to 12
2 min
1
Rope Tricep Ex 2
10 to 12
2 min
0
Rope Tricep Ex 3
10 to 12
2 min
0
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Triceps: Accessory
Exercise
3 Drop Sets After Last Set
Personal Notes:
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Week 4 - Deload
Posterior Chain: Deadlift
Exercise
Reps
Rest
RIR
Romanian Deadlift 1
4 to 6
3 min
3
Romanian Deadlift 2
6 to 8
2 min
3
Romanian Deadlift 3
8 to 10
2 min
3
Romanian Deadlift 4
8 to 10
2 min
3
Reps
Rest
RIR
T-Bar Row 1
8 to 10
2 min
3
T-Bar Row 2
8 to 10
2 min
3
T-Bar Row 3
8 to 10
2 min
3
T-Bar Row 4
8 to 10
2 min
3
Reps
Rest
RIR
Lat Pulldown 1
10 to 12
2 min
3
Lat Pulldown 2
10 to 12
2 min
3
Lat Pulldown 3
10 to 12
2 min
3
Reps
Rest
RIR
DB Upright Row 1
10 to 12
2 min
3
DB Upright Row 2
10 to 12
2 min
3
DB Upright Row 3
10 to 12
2 min
3
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Back: Horizontal Pull
Exercise
Straight Sets
Back: Vertical Pull
Exercise
Straight Sets
Shoulders: Accessory
Exercise
Straight Sets
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Superset: Combine the following two exercises by doing them one after the other
with 30-60 second break in between sets.
Biceps: Accessory
Exercise
Reps
Rest
RIR
Barbell Curl 1
10 to 12
2 min
3
Barbell Curl 2
10 to 12
2 min
3
Barbell Curl 3
10 to 12
2 min
3
Reps
Rest
RIR
Rope Tricep Ex 1
10 to 12
2 min
3
Rope Tricep Ex 2
10 to 12
2 min
3
Rope Tricep Ex 3
10 to 12
2 min
3
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Triceps: Accessory
Exercise
Straight Sets
Personal Notes:
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DAY 3 – Exercise Overview
Incline Bench Press: Building the upper chest is key for a full, square-plated chest.
We will be using Reverse Pyramid Sets for this exercise.
Alternatives: Incline Dumbbell Press, Incline Machine Press.
Walking Dumbbell Lunge: This is an amazing exercise for training legs while
maintain a strong upright poster. I recommend using straps if you holding the bar
causes too much pain in the wrist. If you prefer to do back squats that is fine.
Alternatives: Step-ups, Bulgarian split squats, split squats.
Incline Dumbbell Row: This is an amazing exercise for training legs while maintain
a strong upright posture under load. I recommend using straps if you holding the
bar causes too much pain in the wrist. If you prefer to do back squats that is fine.
Alternatives: Back squat, hack squat, leg press.
Standing Calf Raises: We’ll be performing these in the standing position because
it better targets the upper thick part of the calves. Make sure you stretch at the
bottom and squeeze at the top for range of motion.
Alternatives: Seated calf raises, single leg calf raises.
Leaning Dumbbell Lateral Raise: Well-developed medial (side) deltoids is what
gives you wide looking shoulders. When lifting, focus on raising the weight using
the deltoids and squeezing at the top.
Alternatives: cable lateral raise.
Incline Dumbbell Hammer Curl: This exercise will target the long head and
brachialis, and brachioradialis.
Alternatives: Dumbbell hammer curls, reverse curls, rope hammer curls.
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Exercise Order:
1. Incline Barbell Bench Press
2. Walking Dumbbell Lunges
3. Incline Dumbbell Row
4. Standing Calf Raises
5. Incline Dumbbell Row
6. Leaning Dumbbell Lateral Raise
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Week 1
Upper Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Incline Barbell Press 1
4 to 6
2 min
1
Incline Barbell Press 2
8 to 10
2 min
2
Incline Barbell Press 3
8 to 10
2 min
1
Reps
Rest
RIR
Walking DB Lunges 1
20 steps
2 min
2
Walking DB Lunges 2
20 steps
2 min
2
Walking DB Lunges 3
20 steps
2 min
2
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Legs: Squat Pattern
Exercise
Straight Sets - *20 total steps equals 10 steps per leg.
Back: Horizontal Row
Exercise
Reps
Rest RIR
Incline DB Row 1
12 to 15
2 min
2
Incline DB Row 2
12 to 15
2 min
2
Incline DB Row 3
12 to 15
2 min
1
Reps
Rest
RIR
Standing Calf Raise 1
8 to 10
2 min
2
Standing Calf Raise 2
8 to 10
2 min
2
Standing Calf Raise 3
8 to 10
2 min
2
Standing Calf Raise 4
8 to 10
2 min
1
Straight Sets
Calves: Accessory
Exercise
Tip: Stretch at bottom and Squeeze at the top.
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Bicep: Accessory
Exercise
Reps
Rest
RIR
Incline DB Hammer Curl 1
10 to 12 2 min
2
Incline DB Hammer Curl 2
10 to 12 2 min
2
Incline DB Hammer Curl 3
10 to 12 2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Shoulder: Accessory
Exercise
Reps
Rest RIR
DB Lateral Raise 1
8 to 10 2 min
2
DB Lateral Raise 2
8 to 10 2 min
2
DB Lateral Raise 3
8 to 10 2 min
1
Myo-reps
Personal Notes:
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The Complete Guide to Full Body Weight Training
Week 2
Upper Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Incline Barbell Press 1
4 to 6
2 min
1
Incline Barbell Press 2
8 to 10
2 min
1
Incline Barbell Press 3
8 to 10
2 min
1
Reps
Rest
RIR
Walking DB Lunges 1
20 steps
2 min
2
Walking DB Lunges 2
20 steps
2 min
2
Walking DB Lunges 3
20 steps
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Legs: Squat Pattern
Exercise
Straight Sets - *20 total steps equals 10 steps per leg.
Back: Horizontal Row
Exercise
Reps
Rest RIR
Incline DB Row 1
12 to 15
2 min
2
Incline DB Row 2
12 to 15
2 min
1
Incline DB Row 3
12 to 15
2 min
1
Reps
Rest
RIR
Standing Calf Raise 1
8 to 10
2 min
2
Standing Calf Raise 2
8 to 10
2 min
2
Standing Calf Raise 3
8 to 10
2 min
1
Standing Calf Raise 4
8 to 10
2 min
1
Straight Sets
Calves: Accessory
Exercise
Tip: Stretch at bottom and Squeeze at the top.
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Bicep: Accessory
Exercise
Reps
Rest
RIR
Incline DB Hammer Curl 1
10 to 12 2 min
2
Incline DB Hammer Curl 2
10 to 12 2 min
1
Incline DB Hammer Curl 3
10 to 12 2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Shoulder: Accessory
Exercise
Reps
Rest RIR
DB Lateral Raise 1
8 to 10 2 min
2
DB Lateral Raise 2
8 to 10 2 min
1
DB Lateral Raise 3
8 to 10 2 min
1
Myo-reps
Personal Notes:
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The Complete Guide to Full Body Weight Training
Week 3
Upper Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Incline Barbell Press 1
4 to 6
2 min
0
Incline Barbell Press 2
8 to 10
2 min
0
Incline Barbell Press 3
8 to 10
2 min
0
Reps
Rest
RIR
Walking DB Lunges 1
20 steps
2 min
1
Walking DB Lunges 2
20 steps
2 min
1
Walking DB Lunges 3
20 steps
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Legs: Squat Pattern
Exercise
Straight Sets - *20 total steps equals 10 steps per leg.
Back: Horizontal Row
Exercise
Reps
Rest RIR
Incline DB Row 1
12 to 15
2 min
1
Incline DB Row 2
12 to 15
2 min
0
Incline DB Row 3
12 to 15
2 min
0
Reps
Rest
RIR
Standing Calf Raise 1
8 to 10
2 min
1
Standing Calf Raise 2
8 to 10
2 min
1
Standing Calf Raise 3
8 to 10
2 min
0
Standing Calf Raise 4
8 to 10
2 min
0
Straight Sets
Calves: Accessory
Exercise
Tip: Stretch at bottom and Squeeze at the top.
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Bicep: Accessory
Exercise
Reps
Rest
RIR
Incline DB Hammer Curl 1
10 to 12 2 min
1
Incline DB Hammer Curl 2
10 to 12 2 min
0
Incline DB Hammer Curl 3
10 to 12 2 min
0
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Shoulder: Accessory
Exercise
Reps
Rest RIR
DB Lateral Raise 1
8 to 10 2 min
1
DB Lateral Raise 2
8 to 10 2 min
0
DB Lateral Raise 3
8 to 10 2 min
0
Myo-reps
Personal Notes:
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The Complete Guide to Full Body Weight Training
Week 4 - Deload
Upper Chest: Horizontal Press
Exercise
Reps
Rest
RIR
Incline Barbell Press 1
4 to 6
2 min
3
Incline Barbell Press 2
8 to 10
2 min
3
Incline Barbell Press 3
8 to 10
2 min
3
Reps
Rest
RIR
Walking DB Lunges 1
20 steps
2 min
3
Walking DB Lunges 2
20 steps
2 min
3
Walking DB Lunges 3
20 steps
2 min
3
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Reverse Pyramid Sets
Legs: Squat Pattern
Exercise
Straight Sets - *20 total steps equals 10 steps per leg.
Back: Horizontal Row
Exercise
Reps
Rest RIR
Incline DB Row 1
12 to 15
2 min
3
Incline DB Row 2
12 to 15
2 min
3
Incline DB Row 3
12 to 15
2 min
3
Reps
Rest
RIR
Standing Calf Raise 1
8 to 10
2 min
3
Standing Calf Raise 2
8 to 10
2 min
3
Standing Calf Raise 3
8 to 10
2 min
2
Standing Calf Raise 4
8 to 10
2 min
2
Straight Sets
Calves: Accessory
Exercise
Tip: Stretch at bottom and Squeeze at the top.
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Bicep: Accessory
Exercise
Reps
Rest
RIR
Incline DB Hammer Curl 1
10 to 12 2 min
3
Incline DB Hammer Curl 2
10 to 12 2 min
3
Incline DB Hammer Curl 3
10 to 12 2 min
3
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Shoulder: Accessory
Exercise
Reps
Rest RIR
DB Lateral Raise 1
8 to 10 2 min
3
DB Lateral Raise 2
8 to 10 2 min
3
DB Lateral Raise 3
8 to 10 2 min
3
Myo-reps
Personal Notes:
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The Complete Guide to Full Body Weight Training
CORE TRAINING (Optional) – Exercise Overview
Core training has been made optional here because many people believe
compound lifting and low body fat is enough to have strong defined abs.
While this may work for some, I no longer agree with this position. From the
lifters that I coach and through my personal experience, I find direct core training
to be very beneficial for abdominal development and overall all core strength.
Application
These core exercises can be performed before, during or after each
lifting session. 1 or 2 core exercises should be performed with 2 to 3
workouts per week. More advanced lifters can increase these numbers
as desired.
Here are the core exercises for this program.
Kneeling Cable Crunches:
Alternatives: Crunches, decline sit-ups, machine ab machine.
Leg Raises on Dip Machine:
Alternatives: Hanging leg raises, lying leg raises.
Russian Twists: We’ll be performing these in the standing position because it
better targets the upper thick part of the calves. Make sure you stretch at the
bottom and squeeze at the top for range of motion.
Alternatives: Machine twists, cable wood chops, side planks.
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Exercise Order:
1. Kneeling Cable Crunches
2. Leg Raises on Dip Machine
3. Russian Twist (Weighted)
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Week 1
Upper Abs
Exercise
Reps
Rest
RIR
Cable Crunches 1
10 to 12
2 min
2
Cable Crunches 2
10 to 12
2 min
2
Cable Crunches 3
10 to 12
2 min
2
Reps
Rest
RIR
Leg Raises 1
10 to 12
2 min
2
Leg Raises 2
10 to 12
2 min
1
Leg Raises 3
10 to 12
2 min
1
Exercise
Reps
Rest
RIR
Russian Twist 1
20*
2 min
2
Russian Twist 2
20*
2 min
1
Russian Twist 3
20*
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Lower Abs
Exercise
Straight Sets
Obliques
Both sides equals 1 rep. 40 single twists = 20 reps – Use Weight when needed
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Week 2
Upper Abs
Exercise
Reps
Rest
RIR
Cable Crunches 1
10 to 12
2 min
2
Cable Crunches 2
10 to 12
2 min
1
Cable Crunches 3
10 to 12
2 min
1
Reps
Rest
RIR
Leg Raises 1
10 to 12
2 min
2
Leg Raises 2
10 to 12
2 min
1
Leg Raises 3
10 to 12
2 min
1
Exercise
Reps
Rest
RIR
Russian Twist 1
20*
2 min
2
Russian Twist 2
20*
2 min
1
Russian Twist 3
20*
2 min
1
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Lower Abs
Exercise
Straight Sets
Obliques
Both sides equals 1 rep. 40 single twists = 20 reps – Use Weight when needed
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The Complete Guide to Full Body Weight Training
Week 3
Upper Abs
Exercise
Reps
Rest
RIR
Cable Crunches 1
10 to 12
2 min
1
Cable Crunches 2
10 to 12
2 min
0
Cable Crunches 3
10 to 12
2 min
0
Reps
Rest
RIR
Leg Raises 1
10 to 12
2 min
1
Leg Raises 2
10 to 12
2 min
0
Leg Raises 3
10 to 12
2 min
0
Exercise
Reps
Rest
RIR
Russian Twist 1
20*
2 min
1
Russian Twist 2
20*
2 min
0
Russian Twist 3
20*
2 min
0
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Lower Abs
Exercise
Straight Sets
Obliques
Both sides equals 1 rep. 40 single twists = 20 reps – Use Weight when needed
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Week 4 (Deload)
Upper Abs
Exercise
Reps
Rest
RIR
Cable Crunches 1
10 to 12
2 min
2
Cable Crunches 2
10 to 12
2 min
2
Cable Crunches 3
10 to 12
2 min
2
Reps
Rest
RIR
Leg Raises 1
10 to 12
2 min
2
Leg Raises 2
10 to 12
2 min
2
Leg Raises 3
10 to 12
2 min
2
Exercise
Reps
Rest
RIR
Russian Twist 1
20*
2 min
2
Russian Twist 2
20*
2 min
2
Russian Twist 3
20*
2 min
2
Weight
Reps
RPE
Weight
Reps
RPE
Weight
Reps
RPE
Straight Sets
Lower Abs
Exercise
Straight Sets
Obliques
Both sides equals 1 rep. 40 single twists = 20 reps – Use Weight when needed
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Contact
I’d like to personally thank you for your continued support. If you have any
questions or feedback you’d like to share with me, feel free to email me at
salama@madegains.com
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