5
Full Body
Aesthetics
day Guide
This is the first 5 days of my 35 Day Full Body Aesthetics Guide
VOLUME 1
I would first like to start off with saying how absolutely blown away I have been
by the results of this program. I have been training for over 15 years and at
no point have I ever experimented with a training regimen like this one. Like
most of you out there, I have always been a big fan of interval training or traditional “bro splits” on bodybuilding days. And because I loved those two styles
so much, I decided to create the “High Intensity Interval Bodybuilding” (HIIB)
series to essentially mesh the two training styles together.
Then in December of 2019 I was recovering from a bicep tendon surgery and
doing a ton of reading on some new training splits I wanted to try when I was
healthy enough to train again. The “Full Body” regimen kept popping up a lot,
but I quickly dismissed it because it sounded a little monotonous. Doing the
same body parts every single day!? I couldn’t imagine. Where’s the variety?!
How would I stay motivated!? And who in their right mind, would ever want to
train with me if I was always doing the same thing?
The more research I did, the more I started to fall in love with the idea of it.
You’re probably thinking, “what made him all of a sudden fall in love with it?”
Good question!
These reasons right here sold me and I couldn’t wait to get started!
1.) Leg day is no longer a brutal endeavor. It’s a few hard sets on 1 exercise
and it’s DONE! Yes, you have to lift legs again for all the other training
sessions for the week, but breaking it up feels SO good. And by the end of
the week, you’ve done the same volume, if not more, and you’re not nearly
as sore. Win.
2.) You get to lift arms every day! Arguably most athletes favorite day in the
gym is now daily on a full body routine.
3.) The structure is super easy to follow so it makes having a plan as you walk
in the gym easier than ever.
Starting to sound pretty good now right?!
After my first 2 weeks of starting this new regimen, I was really sore, second
guessing if this was a good idea, and slightly bored with the structure (as I
thought I would be).
Then I realized what I needed to do. Like all of my programs, I needed to put
my own signature flair on it. I needed to pull out all of the proven principles
that make the program work and add in some new modern ideas and freshen
up the vibe.
I decided to change the stimuli of the movements in some aspect as much as
I could. Whether it was changing the movement completely to a new movement or adding in bands, bodyweight variations, or sets and rep schemes that
weren’t done in the prior days or weeks. Progressive overload is alive and well
in the program still, but it’s hidden in the many combinations that we perform
each day. Taking out the stale vibe of traditional progressive overload and traditional full body training.
In my opinion, this is the most fun and diverse full body regimen on the planet.
Literally just after 4 months of this new training style, I had built my body back
to what I looked like pre-surgery and everyone I knew was asking what I have
been doing lately for my training.
I told them, just like HIIB, that I had created a new style of training that was
going to take the world by storm.
As I write to you now, it has been 1 full year since I started writing these programs and I now have thousands of people on the CHALK Performance Training app completing these routines daily. My Gym in Orange County, CA is full
of members doing these routines in open gym (open gym use to be dead). And
well, for me, it’s given me something to get excited about in the gym again. After 15+ years of training hard, we all need to switch things up to light that fire
inside us and keep motivation high. It’s even more fun if you’re the guy paving
the path for others (which I am so thankful to be).
I am really excited for all you to dive in!
Some other reason this program may just be the perfect
program you for:
1.) You may be overtraining and you don’t even realize it. With full body training, you are consciously picking only 1 movement per body part each day, making the chance of overtraining a lot smaller than with traditional bro splits.
2.) Your routine probably consists of a lot of the same movements. With full
body training, you will have so much variation in your training that it truly
makes each session exciting. It also forces you to learn new movements and
feel out which ones work best for you. Personally, full body training has made
me a better coach and trainer than any other program I have made. I have
learned hundreds of new variations.
3.) You simply can not put 100 percent effort into interval training for years on
end. Trust me, I know it’s fun, and it was my life for years… But eventually we
need to have some training blocks of slower progressive overload and hypertrophy. The extra muscle you put on and strength gained during these cycles
is what ultimately makes you a better athlete or a well maintained individual in
general. Leaving the chances for injury very low and your chances of looking
better than most with your shirt off very high.
Ok, ok, I’m in! How’s this work!?
Training schedule is 5 days a week with 2 full rest days. On the program, I have
them as Thursdays and Sundays but you can put them anywhere you like as
long as it’s 3 days on 1 day off, 2 days on 1 day off.
During these 5 training days, we will be picking just 1 movement per body part
for typically 3-4 sets. This will include: legs, chest, back, shoulders, triceps, and
biceps each day with a small variance between calves and abs.
The last training day of the week each week, is a high intensity day where we
pick 100 reps at each station and we try to chip away through it in 10min. or
less. This keeps the training block a little more fun, it’s unique to my training
style, and it really gives you something to look forward to each week. You can
also call these “density days” which just means that we are about get a lot of
volume in!
Each session will take between 60-90min.
The fifth week of every cycle will be a “recovery week” and will only require 3
days of training. While traditional recovery cycles lower the volume each day,
I made it so the training day is still like a typical day, but you’re just training
less days that week. It’s the same amount of recovery you’d be getting either
way, except the sessions are more fun and it programs more freedom into your
week. It will quickly be another part of the training cycles that you will learn to
love.
All sets and reps listed in the program are “working sets.” Meaning that the
lighter warm up sets that you’re doing, do not count. And I do recommend,
doing 1-2 sets of light weight for each movement to get the blood flowing and
muscles firing enough to where your first set doesn’t feel super heavy. Even if
you just do a few reps with some lighter weights (not the prescribed reps) you
will be much better off than doing nothing at all.
Required equipment for this training program:
1.) A set of Dumbbells. Preferably you have a few sets, but if not, a resistance
band can help a ton here.
2.) 41” red resistance band. Like this one:
https://www.roguefitness.com/rogue-echo-resistance-bands
3.) Pull-Up Bar
DAY 1
Full Body
Legs:
10 DB Spilt Squats On Each Leg.
Rest 90sec. Repeat For 3 Total Sets.
Chest:
3 Sets of High Band Single Arm
Fly To Failure On Each Side. Rest
60sec. Repeat For 3 Total Sets.
(start with weaker side)
Back:
10 Single Arm DB Rows On Each
Arm. Rest 90sec. Repeat For 3 Total
Sets.
Shoulders:
10 DB Arnold Press (Both DBs
pressing at the same time). Rest
90sec. Repeat For 3 Total Sets.
Biceps:
10-15 Banded Single DB Bicep
Curls. Rest 60sec. Repeat For 3 Total Sets.
Triceps:
10-15 Banded Single DB Overhead
Extension. Rest 60sec. Repeat For
3 Total Sets.
Abs:
DB Russian Twists (3x15-20). On
every rep, complete a full stop and
do not bounce it.
DAY 2
Full Body
Legs:
10-12 DB Hack Squat against a wall or
with foam roller. Rest 90sec. Repeat for
4 Total Sets.
Chest:
10 DB Floor Press with a 40X0 Tempo.
Rest 90sec. Repeat for 4 Total Sets.
Back:
Strict Pull-Ups (3 x Max Effort. Wide
Grip. If your max effort is less than 6-7
then add a band for help and if your
max is more than 15, then add a band
for resistance. Anchor around your
waste and a DB.)
Shoulders:
15-20 DB Upright Rows on each arm.
Rest 60sec. After the 2nd arm. Repeat
For 4 Total Sets
Biceps:
10-15 DB Hammer Curls. Rest 60sec.
Repeat For 4 Total Sets.
Triceps:
10-15 Banded Incline Single DB Skull
Crushers. Rest 60sec. Repeat For 4 Total Sets. (Video shows without band)
Calves:
Single Leg Deficit Raises with a heavy
DB in hand. Go to failure. Then, drop
the DB and continue to failure with
bodyweight. Switch sides. Rest 1min.
Repeat For 3 Total Sets.
DAY 3
Full Body
Legs:
12-15 Lateral DB Step-Ups on each leg. Rest
90sec. Repeat For 4 Total Sets
Chest:
4 Sets of Banded Fly’s To Failure. Rest 60sec.
Between Sets.
Back:
4 Sets of Banded Pull-Downs to Failure ( Use
30X0 Tempo). Rest 60sec. After Each Set.
* Videos 1 and 3 in this link show great
options for you.
Shoulders:
Destroyer DB Latereal Raises
* Use the heaviest weight you can for 20 reps. Then
drop to a lighter weight and do 20 more. Even if
you can’t bring them all the way up! Just keep
moving until you get all the reps!
Rest 90sec. Repeat for 3 Total Sets.
Biceps:
4 Sets of Banded 30’s with palm up.
* 10 from bottom to 90 degrees, 10 from top to 90
degrees, and 10 full reps. Increase time under
tension if it’s too easy.
Rest 60 sec. Between Sets.
Triceps:
4 Sets of Feet Elevated Chair Dips to Failure.
Rest 60sec. Between Sets.
* Just bodyweight alone on this is pretty
nasty.
Abs:
100 Banded Wood Chops on Each Side.
Should take about 3-4min. for each side if you
pick the right tension.
DAY 4
REST DAY
Full Body
DAY 5
Full Body
Legs:
12-15 DB RDL’s with 30X0 Tempo
Immediately into;
15-20 Banded Hip Abductors
Rest 90sec. Repeat For 3 Total Sets
Chest:
12-15 Banded Incline DB Bench Press
with a 30X0 Tempo. Rest 90sec. Between
Sets.
Back:
4 Sets:
1min. of Max Towel Pull-Ups
1min. of Rest
Shoulders:
Bulletproof Shoulder Complex
(3 sets of 12-15 reps) Rest 90sec.
Between Sets.
* You only need light weights for this, a light
band, or even random 2-5lbs items around
house. A water bottle would be perfect.
Biceps:
15-20 CrossOver Hammer Curls on Each
Arm. Rest 60sec. Repeat For 4 Total Sets.
Triceps:
3 Sets of Banded Tricep Extensions To
Failure. (Make the tension so that you do
not get more than 25-30 reps) Rest 60sec.
After Each Set. Repeat For 4 Total Sets.
Calves:
20sec. of Seated DB Calf Raises
10sec. of Rest
Repeat For 8 Rounds (4min. Total)
Love your 5 free days!?
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35 Full Body Aesthetics Guide!
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