FULL-BODY

(2-3x per week)

Full-body workouts involve training the chest, back, legs, calves, shoulders and arms all in one single session.

Full-body (technically not a split ha-ha), involves training every muscle group in your body across a single session.

Full-body training performed 2-3x per week is highly recommended for beginners:

  • MONDAY: Full-Body A

  • TUESDAY: REST/ACTIVE RECOVERY

  • WEDNESDAY: REST/ACTIVE RECOVERY

  • THURSDAY: Full-Body B

  • FRIDAY: REST/ACTIVE RECOVERY

  • SATURDAY: At-Home Ab Circuit (Optional)

  • SUNDAY: REST/ACTIVE RECOVERY

OR:

  • MONDAY: Full-Body A

  • TUESDAY: REST/ACTIVE RECOVERY

  • WEDNESDAY: Full-Body B

  • THURSDAY: REST/ACTIVE RECOVERY

  • FRIDAY: Full-Body C

  • SATURDAY: REST/ACTIVE RECOVERY

  • SUNDAY: REST/ACTIVE RECOVERY

This is because when you’re first starting, muscles don’t require much stimulus for growth to occur.

It also allows for adequate rest and recovery for those dreaded DOMs (delayed onset muscle soreness) to subside.

Intermediate and advanced trainees can do full body sessions anywhere from 3-5x per week, provided volume and intensity are managed correctly.

Here’s a sample FULL BODY workout you can perform 2x per week:

1. Hack Squats - 3×6-8

2. Incline DB Press - 3×8-12

3. Chin Ups - 3×AMRAP

4. Rear Delt Cable Flyes - 2×10-15

6. Standing DB Lateral Raises - 3×10-15

7. Walking Lunges - 2×8-12

8. Standing Calf Raises - 3×10-15