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Full Body A, Full Body B, Full Body C. Rotating between the three each session, with total volume around 10-20 sets per muscle. Exercise variation between the three sessions mainly comes down to muscles groups that need multiple exercises to target effectively, i.e. hamstrings/quads in both shortened/lengthened positions, lats to target the different fibers, etc.
Nov 23, 2023 · Whereas the full-body routines incorporate every major muscle group into each workout, body part splits allow for more focus on a few specific muscle groups per workout. This might help you feel like you train every single muscle group more thoroughly. Albeit not in as many sessions every week. More rest.
- Bodyweight Squats (Legs and Glutes): Bodyweight squats are an equipment-free full-body exercise that targets your lower body, specifically the quadriceps, hamstrings, glutes, and calves.
- Push-Ups (Chest, Shoulders, and Triceps): Push-ups are a classic full-body exercise that primarily targets your chest, shoulders, triceps, and core. They are incredibly effective and can be done virtually anywhere without any equipment.
- Plank (Core and Full-Body Stability): Planks are a highly effective full-body exercise that primarily targets your core muscles while also engaging your shoulders, back, and glutes.
- Reverse Lunges (Legs and Glutes): Reverse lunges are an equipment-free full-body exercise that primarily targets your lower body, including your quadriceps, hamstrings, glutes, and calves.
- Squat With an Overhead Press. The squat with an overhead press is a great compound exercise for working both the upper and lower body at the same time. These moves function in tandem to allow for a natural transition from a squat to an overhead press.
- Squat, Curl, and Press. The squat, curl, and press is a well-known compound exercise that works the legs, core, arms, and shoulders in one dynamic movement.
- Single-Arm Hinge and Swing. The single-arm hinge and swing is an excellent whole-body exercise that works the hips, thighs, glutes, arms, and core. If you use a heavier weight, this move will also increase your heart rate, making this a great warmup exercise.
- Deadlift Row. The deadlift row is another great move that works different muscle groups. You start with a deadlift, which strengthens the hamstrings, glutes, and lower back, followed by a row, which targets the lats.
- Exercise 1: Barbell Bench Press
- Exercise 2: Barbell Back Squat
- Exercise 3: Pull-Ups
- Exercise 4: Lying Dumbbell Hamstring Curls
- Exercise 5: Standing Overhead Press
- Additional Accessory Exercises
- Exercise 6: Face Pulls
- Exercise 7: Drag Curls
The first exercise is the barbell bench press and is going to be your main chest exercisefor this workout. It’s going to be responsible for contributing to most of your chest’s overall size and thickness overtime. More specifically, due to the flat angle of the bench, it’s going to emphasize the sternal portion, or middle part, of your chest while ...
Next, we’re going to move onto a lower body exercisebefore proceeding onto the next upper body movement. This just helps to optimize our recovery and performance with each exercise throughout your total body workout. The barbell back squat is the exercise of choice here since it’s been repeatedly shown in multiple papersto elicit very high quadrice...
Pull-ups are going to be the next upper body exercise and your main back exercis efor this workout. The main muscle worked will be the lats. But as shown below, various shoulder and scapular stabilizers and other muscles will be involved as well: As you perform this movement, you should feel the above highlighted muscles working, with most of the t...
Next, going back to the lower body muscles, we’re going to be using lying leg curls. I’d suggest trying out this variation with a dumbbell held between your feet as it helps ensure that you’re controlling the weight throughout each rep. As shown below, this exercise will mainly target the hamstrings: Again, as you perform each rep, you’ll want to f...
The last major compound movement of this workout will be the standing barbell overhead press. This shoulder exerciseis essential when it comes to upper body development and strength. Although the full body is involved, the main muscles at play here will be the anterior deltoids, triceps, and the serratus anterior: As for the reasoning for this exer...
Next up in this total body workout routine, we’re going to move onto a couple more accessory exercises to help minimize any potential muscle imbalances as you progress.
The first accessory movement is going to be the facepull. This movement is essential for shoulder health, posture, and balancing out the pulling repetitions with all the pressing in this full body workout. The main muscles worked are the rear delts, mid and lower traps, and the various rotator cuff muscles as shown here: Focus on feeling the above ...
The last exercise of this full body workout routine is going to be a biceps exercise; the drag curl. Due to the shoulder extension component of this exercise, it will help preferentially target the long head of the biceps, or the outer head, which otherwise doesn’t get as much attention with our previous exercise selection: To perform it, simply us...
Aug 31, 2021 · Inhale as your reach your right arm and left leg up, stretching away from your body. As you lift, don't arch your back or bring your leg too high. Tuck your pelvis and hug your abdominals in; squeeze your glutes for stability. Exhale as your return your arm and leg back to the ground. Repeat on the opposite side.
Jul 8, 2021 · This usually takes 90-120 seconds, though larger body parts like legs and back may take longer, and smaller muscle groups like arms and calves may take less. A good measure: when you catch your breath and feel ready to go, start a new set. 8. Get At Least 48 Hours Rest Between Workouts.
