Example Full-Body Routine
Example Full-Body Routine
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The Full-Body Routine
Full-Body
Day 1
(Monday)
Exercise
Sets
Flat BB Bench Press
Lat Pulldown/Pull-Ups
Standing Overhead Press
Barbell Back Squat
Hamstring Curls
Seated Bicep Curls
Side Delt Raises
3
3
3
3
3
3
3
Reps
Rest between sets
8-10
8-10
8-10
6-8
8-10
10-12
10-12
2-3 minutes
2-3 minutes
2-3 minutes
2-3 minutes
1-2 minutes
1-2 minutes
1-2 minutes
8-10
8-10
8-10
6-8
10-12
10-12
2-3 minutes
2-3 minutes
2-3 minutes
2-3 minutes
1-2 minutes
1-2 minutes
6-8
8-10
8-10
8-10
8-10
10-12
2-3 minutes
2-3 minutes
2-3 minutes
2-3 minutes
1-2 minutes
1-2 minutes
48 Hours Rest
Day 2
(Wednesday)
Lat Pulldown/Pull-Ups
Incline DB Bench Press
Chest-Supported Rows
Conventional Deadlifts
Leg Press
Tricep Pushdown
3
3
3
4
3
3
48 Hours Rest
Day 3
(Friday)
Barbell Back Squat
Romanian Deadlifts
Flat BB Bench Press
Seated Cable Rows
Facepulls
Standing Calf Raises
3
3
4
4
3
4
After 72 Hours Rest, Repeat Day 1
Example Full-Body Routine
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Breaking Down the Routine
Determining Total Volume
A 2007 meta-analysis compiled data from a multitude of training studies to
provide evidence-based training recommendations.
They found that training every muscle group 2-3x per week with 30-60 repetitions
per training session appears to produce the most favorable results. This comes
down to a weekly volume range of 60-180 reps per muscle group [1].
In this routine, we use these training recommendations as a starting point.
Volume Performed
Considering this routine is mostly suited to novice/intermediate lifters, we want
to be somewhere in the middle of the provided volume range (90-120) reps per
muscle group in a week). If we take into account that compound movements
target several muscle groups [2], we see that these volume goals are met well in
the full-body routine.
The rep ranges in this routine are kept moderate because it allows you to more
efficiently accumulate volume [3]. The 6-12 rep range provides plenty of
resistance, while leaving room for some “practice reps.”
On every exercise, pick a weight that you can perform in the target rep range on
all 3 sets. This means you do not go to complete failure on your first two sets,
because you still have more sets to go with that given weight.
Isolation Movements
The isolation movements found in this routine focus on the muscles that get a bit
neglected during compound movements.
Example Full-Body Routine
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For instance, the overhead press has been shown to be a front-deltoid dominant
movement, so additional side and rear deltoid work is necessary to effectively
train all three heads of the deltoids [4, 5].
Also, even though push and pulling movements target your arms, this routine
contains some arm isolation work, so you can train your biceps and triceps with
more volume. Growing larger arms is generally one of the main goals of trainees.
A small increase in volume will help increase growth in that area [6].
To prevent very long training sessions, ab training has been left out. But if
developing your abdominal muscles I something you want to focus on, you can
simply add 3 sets of a weighted ab exercise (10-12 reps each set), 2-3x a week to
this routine.
Rest between sets
Your main goal in training should be to overload your muscles. Progressively
putting more tension on your muscles by making volume increases over time has
been suggested to be the main driver of muscle growth [7].
If you rest for 30 seconds between sets, the amount of weight you can lift
drastically decreases due to fatigue [8].
Giving yourself enough rest between sets (around 2-3 minutes) when you
perform compound movements will allow you to perform adequate workout
volume and realize greater progression [9].
Isolation exercises are less taxing, so around 1-2 minutes of rest between sets is
sufficient [10].
Progression on the Full-Body Routine
Two progression models work particularly well for novice/intermediate trainees:
• Single-Progression
• Double-Progression
Example Full-Body Routine
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If you are a novice lifter, you should be able to make a little bit of progress nearly
every workout on your compound movements through an increase in weight or
reps performed (while keeping form in check, of course).
Training to do so is called “Single-Progression.” Below is an example of single
progression for any given compound exercise:
Training session
1
2
3
4
5
6
Reps
8
8
8
8
8
8
Load lifted
60
62.5
65
67.5
70
72.5
Progressing in weight nearly every workout on isolation exercises is more difficult.
Eventually, progressing the weight nearly every workout will also not be possible
on compound lifts. So, something like a “Double-Progression” model works better
most of the time for intermediate lifters.
When using “Double-Progression”, you only increase the weight after reaching a
certain repetition count.
Below, you can see an example of “Double-Progression” for any given exercise. In
this example, you basically train in the 8-10 rep range and increase the weight
once you reach 10 reps.
Training session
1
2
3
4
5
6
Reps
8
8
9
10
8
9
Example Full-Body Routine
Load lifted
30
30
30
30
32.5
32.5
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How To Change Your Routine Over Time
As you advance in your training, progress starts to slow down and you need more
training volume to progress.
If you use this routine as a starting point and are not able to progress in your
training at all (while nutrition & recovery is in check), that’s a clear sign showing
you need more training volume.
This means that some individuals need to implement a different training split
and/or progression model to organize their training efficiently.
It takes me about 20 pages to cover this topic in my eBook “The Art & Science of
Muscle Growth.” Additional intermediate and advanced example training splits
are included in the bonus guide that comes along with my eBook.
So, if you’re interested in learning more about training programming as you
advance in your training career (and much more), I suggest you check it out.
You can get “The Art & Science of Muscle Growth” here:
http://www.iwannaburnfat.com/art-science-muscle-growth/
Contact Information
If you have any questions about this example routine or your current training
routine, you can contact me at info@iwannaburnfat.com. I’ll do my best to
respond to your questions as quickly as possible.
Example Full-Body Routine
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References
1. Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity,
volume and mode of strength training on whole muscle cross-sectional area in
humans. Sports Med. 2007;37(3):225-64.
2. Gentil P, Soares SR, Pereira MC, da Cunha RR, Martorelli SS, Martorelli AS,
Bottaro M. Effect of adding single-joint exercises to a multi-joint exercise
resistance-training program on strength and hypertrophy in untrained subjects.
Appl Physiol Nutr Metab. 2013 Mar;38(3):341-4.
3. Schoenfeld BJ1, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of
Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in
Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63.
4. Saeterbakken AH, Fimland MS. Effects of body position and loading modality on
muscle activity and strength in shoulder presses. J Strength Cond Res. 2013
Jul;27(7):1824-31.
5. Kohler JM, Flanagan SP, Whiting WC. Muscle activation patterns while lifting
stable and unstable loads on stable and unstable surfaces. J Strength Cond Res.
2010 Feb;24(2):313-21.
6. Radaelli R, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Simão R. Doseresponse of 1, 3, and 5 sets of resistance exercise on strength, local muscular
endurance, and hypertrophy. J Strength Cond Res. 2015 May;29(5):1349-58.
7. Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. Mechanism of work-induced
hypertrophy of skeletal muscle. Med Sci Sports. 1975 Fall;7(3):185-98.
8. Souza-Junior TP, Willardson JM, Bloomer R, Leite RD, Fleck SJ, Oliveira PR,
Simão R. Strength and hypertrophy responses to constant and decreasing rest
intervals in trained men using creatine supplementation. J Int Soc Sports Nutr.
2011 Oct 27;8(1):17.
Example Full-Body Routine
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9. Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA,
Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer
Interset Rest Periods Enhance Muscle Strength and Hypertrophy in ResistanceTrained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12.
10. Miranda H, Fleck SJ, Simão R, Barreto AC, Dantas EH, Novaes J. Effect of two
different rest period lengths on the number of repetitions performed during
resistance training. J Strength Cond Res. 2007 Nov;21(4):1032-6.
Example Full-Body Routine
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