SkiMaskDuets’ Full Body Training Routine DISCLAIMER Thank you for downloading this guide from SkiMaskDuets. Here are some important things for you to know: The author of this book, SkiMaskDuets, is not a medical professional, personal trainer, or registered dietician. This guide provides information related to diet and exercise. The contents are intended for your personal use and for informational purposes only. Nothing contained in this book should be considered medical advice. You should always consult with a professional before any diet or fitness-related plan, especially if you are pregnant, have any pre-existing health conditions, or are not healthy enough to start a plan. You are responsible for monitoring your own health and fitness. SkiMaskDuets is not responsible for any injuries or adverse health effects caused by your diet or training. Table of Contents Cover 1 Disclaimer 2 TOC 3 Preface 4 Routine 5-7 How Intense to Train 8-9 Calorie Intake While Gaining Muscle 10-11 Sleep Requirements 12-13 General Questions 14 Preface What’s up! This is your boy SkiMaskDuets and I’m excited to bring you this full body training routine! In this document I’ll be giving you the 3 day routine (Monday/Wednesday/Friday), as well as explaining why I think full body 3x/week is solid for muscle growth, how to progressively overload to ensure maximum muscle and strength gains, calorie intake guidelines while running this program, and some extra info as well that I’m confident will help you in your quest to put on more muscle mass! Without further ado, let’s get right into it! Routine Here is the routine you will be running. I have it split into Monday/Wednesday/Friday but the specific days of the week do not matter as long as you give yourself 1 day in between workouts and complete all 3 within a 7 day period. Here it is: Full Body 1 Exercise Rest Time Sets Reps Muscle(s) Trained Flat Bench Press 90 seconds 3 10 Chest, Triceps, Front Delts Barbell Squat 2 minutes 3 10 Quads, Glutes Bent-Over Row 90 seconds 3 10 Mid Back, Rear Delts, Lats, Biceps Dumbbell Side Raises 60 seconds 3 12 Side Delts Barbell Bicep Curls 60 seconds 3 12 Biceps Tricep Rope Pulldown 60 seconds 3 12 Triceps Rest Day Full Body 2 Exercise Rest Time Sets Reps Muscle(s) Trained Incline Dumbbell Press 90 seconds 3 10 Upper Chest, Triceps, Front Delts Romanian Deadlift 90 seconds 3 10 Glutes, Hamstrings Lat Pulldown 90 seconds 3 10 Lats, Mid Back, Biceps Seated Dumbbell Shoulder Press 90 seconds 3 12 Front Delts, Upper Chest, Triceps Incline Dumbbell Curl 60 seconds 3 12 Biceps Seated Tricep Overhead Extension 60 seconds 3 12 Triceps Rest Day Full Body 3 Exercise Rest Time Sets Reps Muscle(s) Trained Cable Chest Crossovers 90 seconds 3 10 Chest Leg Press 2 minutes 3 10 Quads, Glutes, Hamstrings Seated Cable Row 90 seconds 3 10 Lats, Mid Back, Biceps Standing Overhead Press 90 seconds 3 10 Front Delts, Upper Chest, Triceps, Core Dumbbell Hammer Curl 60 seconds 3 12 Biceps, Brachialis Lying Down Skull Crushers 60 seconds 3 12 Triceps Rest Day How Intense to Train This section is going to explain how hard you need to be training in order to actually make muscle gains. If you look at the routine, you’ll notice each set has a specific number of reps. Let’s use 12 for this example. If a set has 12 reps total, you should not be completing the 12 reps easily. If you are able to do 12 reps with ease and little difficulty, you need to increase the weight you are using or slow down your reps to make it harder. You should be able to do 8-10 reps with moderate difficulty, and by the 12th rep you should either be at failure or 1-2 reps away from failure. Failure means you physically cannot do any more reps in that set. This is how you must be training in order to push your muscle to new heights and allow for muscle growth. Eventually, you may get to a point where a weight that used to be difficult is now easy and you are hitting the 10-12 reps with no problem. When that happens (usually after a few weeks/a month of training), you need to increase the weight you are using in order to continuously push the body. The weight increase should not be a huge jump. Depending on the exercise the increase in weight is usually between 2.5 pounds to 10 pounds. You want to increase it just enough to where you are barely reaching the required number of reps or even falling short by 1 rep (which is okay because eventually your body will grow and you will be able to reach the required rep range). This is progressive overloading. You don’t need to worry about 1 rep maxes or anything like that. Focus on increasing the weight you can do for 10-12 reps and that will ensure you make insane muscle gains. Calorie Intake While Gaining Muscle For this section I hope you have at least a basic understanding of calories and how they work. If not, watch this video first: https://www.youtube.com/watch?v=0up1_osQIwk You want to make sure you are eating at least maintenance calories. Unless you are a beginner or someone who has not worked out in a long time, it is almost impossible to lose fat and gain muscle at the same time. If you ARE a beginner, I would eat in a 300-400 calorie deficit. You will be able to build muscle and lose fat simultaneously. If you are not a beginner, I recommend eating at maintenance calories or up to a 200 calorie surplus. This will ensure you can make sufficient strength and muscle gains without gaining excess fat. You want to make sure you can see the muscle you are gaining, and if you gain too much fat you won’t be able to (lol). If you cannot count calories or don’t want to, then here’s how I would do this: Eat the same amount of food that you are currently eating, or eat as you feel hungry. However, don’t stuff your face full of food and force feed yourself. If you do this, you will most likely gain more fat than muscle. If you are someone who is naturally very skinny/has a fast metabolism/struggles to gain weight, then read this next part: You are the exception. You are going to have to force yourself to eat more times during the day and eat bigger meals. It’s not going to be easy but for your body type it’s what you need to do in order to put some size on. If you are not gaining weight/growing in muscle size over several months, unfortunately you aren’t eating enough. Either move less (do less cardio, don’t walk as much during the day, etc.) or eat more. Sleep Requirements I mention sleep in literally almost all of my informative material that I create because honestly it’s one of the most important factors in fitness no matter what your goal is. Whether you want to get stronger, get bigger, lose fat, get shredded, etc. it doesn’t matter because sleep is going to help you get there as efficiently as possible. How much sleep do you need? Since you are trying to build muscle your body needs time to recover. After all, we don’t build muscle when we work out. We tear it down. The muscle growth happens outside of the gym, especially during sleep. If you don’t sleep enough, you will feel weaker, have terrible workouts, not be able to consistently implement progressive overloading, probably have some setbacks, and worst of all recover much slower. When your recovery is slower you will build muscle at slower rates and also be more sore throughout the week. Ideally aim for 8-10 hours of sleep per night. The harder you workout, the easier this will be because you will literally get tired earlier in the evening and WANT to sleep early. If you get 6-7 hours or less it’s going to severely impact your ability to put on muscle. That’s why there is literally a meme for powerlifters that basically says all they do is lift heavy, eat food, and sleep all day LOL. That’s because you need to. When you want your central nervous system to recover and respond well so that you can get bigger and stronger, you MUST give it adequate time to recover. Otherwise, pay the price with your energy levels kekw. General Questions 1. How Long should I rest between sets? Rest on average 90 seconds between sets. 2. What happens if I miss a day? You can do 2 back to back days if you want to, but I say don’t worry about it just continue the program as scheduled. Also really try to not miss days. The more common it becomes the less gains you will make. 3. Should I do cardio as well? It’s always good to do cardio to keep yourself healthy. However, since the goal is to build muscle, I wouldn’t go over 15-30 minutes of cardio per day, especially if you genetically have difficulty with putting on weight. 4. Should I stretch? Yes. Always stretch before lifting weights or exercising in order to prevent injury and maintain muscle flexibility. 5. How long should I follow this routine? I recommend doing this routine for at least 12 weeks in order to see noticeable progress.
