Like you, I prefer full body and a similar set up with squatting Mon (lighter 10-12 rep) and Fri (5-6 rep) with deadlifts in the middle. But I use a lower volume approach. 3x p/wk I'll do one lower/one push/one pull/one iso-accessory/one core and only do two working sets per exercise. Since the volume is low @ 10 working sets per workout, I can also do 20 mins of really intense met con/GPP after. I've seen the best strength and body comp gains ever with this model and I am working out considerably less.
thanks bro. I'm switching 2 full body and found u on here. I'm 49 and can't do splits anymore. I wish I would have done this year's ago will subscribe 2 it channel
I know this is 1 year late but honestly splits suck for me now . I'm 18 and I love lifting heavy . I found that if you do splits when you do your 2nd exercise you won't have as much power. So I would rather do like a 3 week cycle focusing on 1 exercise then swap it . However I am still on a novice program till I get 225,315 ..
I do sort of a PPL but reversed kind of I find that I cant focus enough on my biceps on back day since after back they are quite burned , I can do biceps after but not hard enough so I do triceps instead same for delts and triceps after chest I would just half ass it so I do biceps/forearms instead here is my Split that works great for me : MON Chest -BIceps/Forearms TUE Rest- abs at home WED Back -Triceps THU Rest-abs at home FRI Legs -Shoulders (I love the OHP into a front squat move) SAT Rest -abs at home SUN Rest-Just rest About 25 sets x BP so 50+- each workout it takes me about 0130-2 hours depending on how crowded the gym is, reps 6-15. I feel great recover great and for me it makes more sense then doing a PPL since I cant give enough attention to the secondary muscles . Give it a try folks especially if you want to focus on your arms a bit better I mean after chest you allready hit delts and triceps why not hit biceps and sort off have an involuntary full arm day same for back you allready hit biceps so why not hit triceps is kind off like you work arms twice a week without actually having 1 single arm day ! As for cardio whatever you like 10 min of HIIT TABADA stuff after is great .
Squats and Deads all 3 of those days. Bench on 1 of them. Incline and Dips on the others. Bent over rows on one and chin ups on the other, pick a favorite for the final. Now you're on your way.
I noticed I had better overall arm growth if I hit hammer curls Monday and Friday and on Wednesday I would go with moderately heavy barbell curls on a straight bar. Since the hammer is a compound arm workout it would build everything around the bicep as well as hitting the bicep which is why I do it twice a week
I am with you on this one. I like to be in and out within 45 minutes to an hour. I just have a whole life outside of the gym that I don't want to miss out on. I can't think of anything more boring than being in the gym for hours and hour 5 or 6 times a week. I'll typically do; Monday: Squat Incline bench Barbell row Barbell curl Wednesday: Deadlift Military press Pullup/chins Tricep extension Friday: Hack squat or front squat (clean grip) RDL Weighted dip Lat raise Calf raise More than enough for me.
Hey man, this is a very good split - Friday's routine is tough though but worth it! I'm going to do this 3 day routine for a while - I am a believer of full body splits especially as I am on a busy schedule so you get more bang for your buck at the gym! Good split and rationale - been looking for something like this for a while.
This is a leg concentrated workout. I would put the squats on friday at the end, and start with chest and rows, to put a little emphasis on the uper body.
my only question is, how would you setup rep/sets for these lifts and how do you progress in weight? like, after you are able to complete a certain amount of reps for a certain amount of sets you would then move up in weight. i'd like to do this workout, but i need a little help in this department.
So is this more a hybrid split? I see plenty of volume/accessories and some solid strength training. How many sets for the big lifts vs the accessory lifts?
Chinups for biceps. I've had more arm gains since I started doing chins multiple times a week than I ever did with curls. Isolation exercises are mostly a waste of time unless you are on steroids. Ab isolation exercises are also a waste of time. I started doing pushups using gymnast rings and that give an amazing chest workout and all kinds of ab work. Between the other compound movements like squats, deads, farmers walks and some sandbag lifts, I get more than enough core work. My obliques are actually popping out and I'm not what you would call skinny. If you think doing a million situps is going to make you abs pop out more, you are wrong. To get you abs to really pop, what you need is to be very low body fat.
Looks really pro-efficient .. Can you please recommend the intensity ?? i mean what percentage i should use on MAJOR Excercises ? .. and how many sets and reps ? thank you
xElementZ GAMING - good question... I’ve seen other people say YES to your question. Did you notice how he left out how many sets per exercise? How the hell do these guys overlook this type of shit! 😄
This program got a bit too advanced to the point where it just made a turn back and made it self less optimal. For instance chest flies on wednesday instead of any horizontal compound pressing exercise? Come on...
Is this workout too much? Alternating strength low rep days (until x6) with hipertrophy high rep days (around x10) on main lifts. DL and Rackpulls are low rep but i dont like to mix with squat days. Str 1: Front Squat 4x6, Inc Bench 3x6, T-bar Row 3x6, DB Dec Bench 2x6, Chinups 3x; Lat raise 3x10, Calves 3x10. Day 2: Rest Hip 1: Deadlift 3x6, Push while Squeezing DB Press 3x10, Lunges 2x10 (each leg), Cable Rows 3x10, Mlt Press 3x10; Facepulls 3x10, Cable Crossover 3x10. Day 4: Abs, calves 3x10. Str 2: Back Squat, Flat Bench, Pullups, Hip Thrusts, DB OHP - all 3x6; Bicep Chinup Holds 2x (as long as possible), Shrugs 3x6. Day 6: Rest Hip 2 : Inc Bench 3x10, Over Knee Rackpulls 3x6, Hip Thrusts 3x10, Cable Rows 3x10; Leg Curls, Scott Curl EZ bar + Overhead Tricep Ext (3x10 Superset). Day 8: Rest Str 1: ... etc
I prefer full body workouts, but my question is how do you complete these workouts in a decent time frame if you’re warming up each boy part for those heavy lifts?
You're missing out on triceps at wednesday? It feels like the full body workout defeats its purpose if you do isolation exercises 1 day instead of just keep using compound movements?
Hey Steve, a crucial thing you did not clarify: is this split for beginners or intermediate lifters? Btw a beginner is anywhere between 2-3 years of consistent lifting, give or take
@Steve Shaw hi man thanks for the very informative information, I just want to ask that for the first 2 years you could do this programm without changing any exercises or swap days or do them in different order so your body don't get use to it? Other than every couple of weeks add few pounds to increase weight that's it?
Love your logic, kind of surprised seeing as you're not a full body guy. I currently just an overhead press variation once a week on a 3 day full body routine. I noticed you included it two separate days. Do you feel one day is not sufficient?
Beast: I came to using a similar routine breakdown when I used to do a lot of fullbodies. I still employ certain qualities of this with my present routines.
I do a similar routine to this..and I vary intensity coupled with Steve's rep goal system. The intensity always rotates from week to week. On accessory work like arms...I tend to go lighter and just go for reps. Heavy weight on curls...just eats my elbows up. I tend to stay light with arm work. I vary the intensity on everything else to something similar below. What I mean by intensity is: Heavy-80% of 1RM-Rep Goal: 15 reps...if you can complete 15 reps in three sets or less...move up the weight next time by 5lbs. Light-70% of 1Rm-Rep Goal-30 reps...if you can complete 30 reps in three sets or less...move up the weight next time by 5lbs. Medium-75% of 1RM-Rep Goal-25 reps...three sets or less..move up 5lbs on next cycle. A typical month would be like this and I've made tremendous gains following this approach. Week 1 Monday-Heavy Wednesday-Light Friday-Medium Week 2 Monday-Light Wednesday-Medium Friday-Heavy Week 3 Monday-Medium Wednesday-Heavy Friday-Light
Steve, do you recommend any training on your off days (feeder, or nucleus overload, etc), or just stick with rest, recovery, and growth when you aren’t in the gym doing these?
Seth Diller so basically train twice a week? And if I can handle it with good nutrition would his program build balanced body? How would you make changes after 8 weeks so your body don't get use to it?
@Andrzej M his program sucked i did it for an entire year. Made little gains... So many problems I don't even know where to begin... Muscle imbalances... Stupid exercises... Stupid to rotate lifts way too frequently...
You can build a great base by doing splits. Then, after you’ve built that base, (a significant amount of muscle mass and strength i.e. a physique) full body plans work great to continually manage what you’ve built.
Can I just work something like this bench press/ shoulder press/ chin ups /ez tricep curls /db bicep curls / squat with caft raise 3 times a week rather than change exercise I mean how do u gain muscel off of some thing you change exercises
@@guidogarcia597 Why? The human body is designed by nature to work as a cooperative system, so minor muscles complement major muscles in compound movements. Why wouldn't the smaller muscles grow stronger alongside the bigger muscles when doing compound lifts?
Push Pull ratio seems a little off but maybe I'm just misinformed? Also I assume this is using your Rep Goal System of 3 sets to 20 reps on compounds? I dunno what the system is for accessory movements but I'm gonna assume 25/30 since I can't afford Rep Goal System yet :(
Sir. I find these videos very helpful, I was looking for a good full body workout plan glad found your video...but I have a question I like to train for six day week and would like to utilize those 3 remaining days for fat loss maybe with cardio and abs (which I will work only on these remaining days)...I also tried to ask these over the given link but does not work... your relpy will be very much helpful sir... thank you
My critique doesn't matter, but still : 1) Why not giving specific reps/sets? Also, progression? 2) Why skipping the whole day not doing arms, when you're doing too much triceps on both other days (just move isolation from both days to tues)? 3) Better do shrugs on mon since pullups are not training them as hard as deads and rows. Anyways, great routine!
Good point. For the accessory work, I would switch it to the following: Monday: Leg curls, Rope curls, Calves, Abs Weds: Calves, Abs, Triceps, Rear delts Friday: SLDL, Traps, DB curls, Abs or Calves With this, triceps will be hit all 3 days (directly on Weds). Abs and calves will be hit at least 2x week (and your choice of either of them for 3x on Friday). Traps will be switched to Friday so they will be able to recuperate over the weekend (DLs also hit traps. Also, you don't want to do traps on Monday because it may hinder your DLs on Weds). For set, rep & progression scheme, I would just make it similar to other 5x5 or 3x10 schemes. Maybe for beginners, remove the accessory lifts.
Thanks. I will try this using 3 x sets of 8 to 10 reps with quite heavy but not heaviest weights for each exercise. Trying to do all to failure I would certainly not get far. I saw other vids suggesting 5 sets of 5 reps but I prefer 8 to 10
Sorry, not in total agreement, but not saying it wouldn't work for another individual. There are some exercises I believe should always be done, every workout 3 days a week and cannot really be replaced with a different one. Just my old skool opinion,,,
jelefaz damn. I’ve been doing 16 exercises 3 sets each. I spend about 2 hours in the gym and rest for a day. I’m thinking about following his workout instead. Let’s see how it goes.
@@d3r4g45 Intensity matters though. I can hike with a backpack up and down hills for 12 hours, but if I did these workouts using the maximise each set method, I'd be exhausted at the end, even though it would only take me an hour and a half.
I know this is a old video but dang some of these comments i see are crying about it takes 3 hours to complete yeah if you're bull shifting like the rest .i get it done in one hour 😮
stewie3ify it’s better to do them first because it’s taxing to your body. If you do them at the end, you’ll end up with poor form and you’ll stop completing your sets or reps or maybe reduce the weight which is not good in case of progression.
I M thanks !! For day 1 Couldn’t you skip the shoulder press , deadlift since your already doing a bench press and a squat . on day 2 couldn’t you the dumbbell bench press since your already doing a military press ?
@@maxloyd9682 Romanian deadlift will work more on your hamstrings.Also If you can do incline barbell press on 2day and replace military press and dumbbell bench press.
I have found that kind of workout gets too long and is hard to recover from with only one day's rest before hitting the same muscle groups again. On a 4 day upper/lower split you get two days and have fewer exercises to do per session.
Karm A o man I could not read it all, I wasn't talking full vs split, but the sugestions in your previous comment, too little volumen 2sets for calves etc.
Karm A man I dont speak against full body. just an example. I was hitting my calves once per week 4-5sets,for years and nothing happened. When I started hiting them 3x/week 3-4sets they blow up. After years of lifting 3 sets of chinups wont do shit, you have to do at least 4-5sets on a full body. I am curently on 3day split x2 a week so 5-6 training days, over 20 sets per muscle. Another example, take two same lifters one does full body, one does a classic bb split where he hits one muscle group once per week. Who will gain muscle faster, of couse the full body one, in the beginning but after 4-5years they would be on the same level, natural plato.. And the question is what next, the best is to increase the volumen, than the full body is not so much in advantage.
+Dale G. I suggest doing bench, row, press, and chin on Monday and squat, sldl, calf, and cardio on Tuesday. Take Wednesday off and repeat the sequence on Thursday and Friday. The advantage is an extra day of rest between working the same muscle groups. This is better -- for me, anyway -- than to do presses and deadlifts on Wednesday with shoulders and triceps that a still fatigued from bench presses on Monday, and glutes, quads, and hamstrings that are still fatigued from squats on Monday. You could also ditch the 4-day-a-week setup and just keep alternating these two workouts with a rest day in between. That way you'd be fresh for every workout and still hit each exercise every fourth day.
what do you folks think about this mon squat 3x8 bb row 3x8 bench 3x10 pull ups 5x8 ohp 3x8 wend leg press 2x10 pull ups 4x9 DB shoulder press 2x12 glute bridge 3x10 biceps 2x10 fri squat 3x8 bb row 3x8 bench 3x10 pull ups 6x7 ohp 3x8 bench twice a week because i have shoulder problems and no DL at all because lower back pains caused by anterior pelvic tilt which is why i added glute bridges instead of DL to fix my posture and that's why so high volume pull ups to strengthen my back to reduce shoulder pain
Sounds like you're looking to workout every other day. I think that's good as long as you feel your body has recovered. I would do that if it suits with my schedule.
Chi Yuk Cheng go as deep as possible into a set until you’ll fail on the next rep. Then rest and repeat. Once you can hit a desired number of reps across your available sets add more weight. The rep goal system (as I understand it) that Steve advocates (possibly came up with not sure)
You'll have to let go of the way you're training now. When I enter the gym for my full body workout I see several clowns doing chest starting of with bench press, dumbbell press, bench press incline, dumbbell press incline, flyes, cable crosovers machine press and when I leave the gym in less than an hour the thing I don't see is that these idiots probably are hitting the pec deck as a cherry on top. F*** that.
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Love coming back to this. Great place to start for how I structured my own program. Thank you
Like you, I prefer full body and a similar set up with squatting Mon (lighter 10-12 rep) and Fri (5-6 rep) with deadlifts in the middle. But I use a lower volume approach. 3x p/wk I'll do one lower/one push/one pull/one iso-accessory/one core and only do two working sets per exercise. Since the volume is low @ 10 working sets per workout, I can also do 20 mins of really intense met con/GPP after. I've seen the best strength and body comp gains ever with this model and I am working out considerably less.
thanks bro. I'm switching 2 full body and found u on here. I'm 49 and can't do splits anymore. I wish I would have done this year's ago will subscribe 2 it channel
did you use the same exact workout mate? how are the results?
I know this is 1 year late but honestly splits suck for me now . I'm 18 and I love lifting heavy . I found that if you do splits when you do your 2nd exercise you won't have as much power. So I would rather do like a 3 week cycle focusing on 1 exercise then swap it . However I am still on a novice program till I get 225,315 ..
Damn this is an oldie goldie, i can remember this
I always start my summer cut on Easter and for the past few yrs I always come back to this vid to setup my full body workout schedule
I do sort of a PPL but reversed kind of I find that I cant focus enough on my biceps on back day since after back they are quite burned , I can do biceps after but not hard enough so I do triceps instead same for delts and triceps after chest I would just half ass it so I do biceps/forearms instead here is my Split that works great for me :
MON Chest -BIceps/Forearms
TUE Rest- abs at home
WED Back -Triceps
THU Rest-abs at home
FRI Legs -Shoulders
(I love the OHP into a front squat move)
SAT Rest -abs at home
SUN Rest-Just rest
About 25 sets x BP so 50+- each workout it takes me about 0130-2 hours depending on how crowded the gym is, reps 6-15. I feel great recover great and for me it makes more sense then doing a PPL since I cant give enough attention to the secondary muscles . Give it a try folks especially if you want to focus on your arms a bit better I mean after chest you allready hit delts and triceps why not hit biceps and sort off have an involuntary full arm day same for back you allready hit biceps so why not hit triceps is kind off like you work arms twice a week without actually having 1 single arm day ! As for cardio whatever you like 10 min of HIIT TABADA stuff after is great .
Squats and Deads all 3 of those days.
Bench on 1 of them. Incline and Dips on the others.
Bent over rows on one and chin ups on the other, pick a favorite for the final.
Now you're on your way.
I noticed I had better overall arm growth if I hit hammer curls Monday and Friday and on Wednesday I would go with moderately heavy barbell curls on a straight bar. Since the hammer is a compound arm workout it would build everything around the bicep as well as hitting the bicep which is why I do it twice a week
The Chad I’ll try that, I want to add some inches to my arms
I let compound movements do the work, biceps are pretty big already
from experience i feel like 7 or more exercises has you in the gym for too long
Yeah I only do 5 exercises and I'm in the gym for approx 1:20 which is more than enough.
not if you superset effectively
@@anameforyoutube593also if you lessen the sets. I’m going down to 2 sets per exercise.
I am with you on this one.
I like to be in and out within 45 minutes to an hour. I just have a whole life outside of the gym that I don't want to miss out on. I can't think of anything more boring than being in the gym for hours and hour 5 or 6 times a week.
I'll typically do;
Monday:
Squat
Incline bench
Barbell row
Barbell curl
Wednesday:
Deadlift
Military press
Pullup/chins
Tricep extension
Friday:
Hack squat or front squat (clean grip)
RDL
Weighted dip
Lat raise
Calf raise
More than enough for me.
That's some tiny whiteboard you got there
Hey man, this is a very good split - Friday's routine is tough though but worth it! I'm going to do this 3 day routine for a while - I am a believer of full body splits especially as I am on a busy schedule so you get more bang for your buck at the gym! Good split and rationale - been looking for something like this for a while.
Great to the point, knows what he's talking about... Very helpfull
This is a leg concentrated workout. I would put the squats on friday at the end, and start with chest and rows, to put a little emphasis on the uper body.
my only question is, how would you setup rep/sets for these lifts and how do you progress in weight? like, after you are able to complete a certain amount of reps for a certain amount of sets you would then move up in weight. i'd like to do this workout, but i need a little help in this department.
The setup he made is mad hard its a brutal workout especially for a beginner. If you attempt this. Just do starting strength Fullbody. With the big 3.
Waaaaay too little pull work compared to push work. So how’s that for a balanced routine?
They match 1:1 here. What would you do differently?
So is this more a hybrid split? I see plenty of volume/accessories and some solid strength training. How many sets for the big lifts vs the accessory lifts?
Chinups for biceps. I've had more arm gains since I started doing chins multiple times a week than I ever did with curls. Isolation exercises are mostly a waste of time unless you are on steroids.
Ab isolation exercises are also a waste of time. I started doing pushups using gymnast rings and that give an amazing chest workout and all kinds of ab work. Between the other compound movements like squats, deads, farmers walks and some sandbag lifts, I get more than enough core work. My obliques are actually popping out and I'm not what you would call skinny. If you think doing a million situps is going to make you abs pop out more, you are wrong. To get you abs to really pop, what you need is to be very low body fat.
MAGA MAN I wouldn't call barbell or dumbell curls isolation exercises. You will never get full arm growth from just pull-ups.
Looks really pro-efficient .. Can you please recommend the intensity ?? i mean what percentage i should use on MAJOR Excercises ? .. and how many sets and reps ? thank you
Deadlift, chest, back, shoulders Monday & Thursday
Squats, Biseps, triseps, abs, some cardio Tuesday & friday
I would interchange deads and squat . Tris and back .
Can I go to the gym and do Traps,abs, and calves on the 2 rest days??
xElementZ GAMING - good question... I’ve seen other people say YES to your question. Did you notice how he left out how many sets per exercise? How the hell do these guys overlook this type of shit! 😄
I love doing that too training
Forearms,traps,neck,rear delts and abs on rest days
@@fightingtothepoint4u732 how is that going? Do you see gains?
I only have dumbbells and a cheap bench but I’m going to do whatever I can until I go to the gym . Something better then nothing
Very wise programming!
Best program ever seen.
Rhank yoy for this video Steve! It was extremely helpful.
This program got a bit too advanced to the point where it just made a turn back and made it self less optimal. For instance chest flies on wednesday instead of any horizontal compound pressing exercise? Come on...
I’d put high rep push-ups or dips on Wednesday
Friday is a pretty difficult day
Cuz you will have two days rest after that
Is this workout too much? Alternating strength low rep days (until x6) with hipertrophy high rep days (around x10) on main lifts. DL and Rackpulls are low rep but i dont like to mix with squat days.
Str 1: Front Squat 4x6, Inc Bench 3x6, T-bar Row 3x6, DB Dec Bench 2x6, Chinups 3x;
Lat raise 3x10, Calves 3x10.
Day 2: Rest
Hip 1: Deadlift 3x6, Push while Squeezing DB Press 3x10, Lunges 2x10 (each leg), Cable Rows 3x10, Mlt Press 3x10;
Facepulls 3x10, Cable Crossover 3x10.
Day 4: Abs, calves 3x10.
Str 2: Back Squat, Flat Bench, Pullups, Hip Thrusts, DB OHP - all 3x6;
Bicep Chinup Holds 2x (as long as possible), Shrugs 3x6.
Day 6: Rest
Hip 2 : Inc Bench 3x10, Over Knee Rackpulls 3x6, Hip Thrusts 3x10, Cable Rows 3x10;
Leg Curls, Scott Curl EZ bar + Overhead Tricep Ext (3x10 Superset).
Day 8: Rest
Str 1: ...
etc
Starting full body 2/3 times a week mostly machines because I’ve got a few bad injurys so much better then single body parts
I prefer full body workouts, but my question is how do you complete these workouts in a decent time frame if you’re warming up each boy part for those heavy lifts?
You don’t have to warm up , Triceps and biceps, as they are already being hit when doing the compound movements
Just do dynamic stretches based on the exercises pick 3 or 4 upper and 4 lower depends on what you train on the gym
Thanks Steve. Great tips.
Excellent video!
You're missing out on triceps at wednesday? It feels like the full body workout defeats its purpose if you do isolation exercises 1 day instead of just keep using compound movements?
Add dips on Wednesday?
Hey Steve, a crucial thing you did not clarify: is this split for beginners or intermediate lifters? Btw a beginner is anywhere between 2-3 years of consistent lifting, give or take
Looks like a beginner to late beginner program after something like SS LP stalls?
@Steve Shaw hi man thanks for the very informative information, I just want to ask that for the first 2 years you could do this programm without changing any exercises or swap days or do them in different order so your body don't get use to it?
Other than every couple of weeks add few pounds to increase weight that's it?
Why do you put so many exercises? Is this tailored more towards advanced lifters or are you generally a fan of many exercises?
Love your logic, kind of surprised seeing as you're not a full body guy.
I currently just an overhead press variation once a week on a 3 day full body routine. I noticed you included it two separate days. Do you feel one day is not sufficient?
Beast: I came to using a similar routine breakdown when I used to do a lot of fullbodies. I still employ certain qualities of this with my present routines.
The day that you are having a rest, can you do cardio for 30 minutes 2 time a week?
Cable cross over
Cable push down
Leg extension
Pec Dec
Side raisers
I like to training full body. Very good💪
Hi Steve, how many sets/reps would u recommend for this full body workout? Many thanks
Late reply but try applying the Greyskull LP set & rep scheme for your main compound lifts.
For smaller lifts go higher reps.
Grim Jew - thank you for NOT simply answering his question
Unfortunately I dont have a leg press or curl machine, I only have a power rack. What could I do to switch those?
I don’t know about y’all but I personally program lots of supergiantextralargedroptopupdownsets.
I do way more volume then this on full body with great results at a fast rate. Is that doing to much?
Thanks for this video!
Oh man...you look so much younger here! Lol... TH-cam algorithm brought this video to my Feed. Good stuff
Do you warm up should be full Body calisthenics before Push-ups chin-ups body squats Pike push-ups etc.
Really helpful! Thanks!
How many sets and reps??
I do a similar routine to this..and I vary intensity coupled with Steve's rep goal system. The intensity always rotates from week to week. On accessory work like arms...I tend to go lighter and just go for reps. Heavy weight on curls...just eats my elbows up. I tend to stay light with arm work. I vary the intensity on everything else to something similar below.
What I mean by intensity is:
Heavy-80% of 1RM-Rep Goal: 15 reps...if you can complete 15 reps in three sets or less...move up the weight next time by 5lbs.
Light-70% of 1Rm-Rep Goal-30 reps...if you can complete 30 reps in three sets or less...move up the weight next time by 5lbs.
Medium-75% of 1RM-Rep Goal-25 reps...three sets or less..move up 5lbs on next cycle.
A typical month would be like this and I've made tremendous gains following this approach.
Week 1
Monday-Heavy Wednesday-Light Friday-Medium
Week 2
Monday-Light Wednesday-Medium Friday-Heavy
Week 3
Monday-Medium Wednesday-Heavy Friday-Light
Steve, do you recommend any training on your off days (feeder, or nucleus overload, etc), or just stick with rest, recovery, and growth when you aren’t in the gym doing these?
I ride bike or use foam foller.
I am doing cardio and abs on my days off . Work out 3 times a week . 3 days with abs and cardio and 1 day of pure rest no workout at all
As an experienced natural lifter I would have to do this as 1 day on 2 days off. There's no way I could handle that going MWF
Seth Diller so basically train twice a week?
And if I can handle it with good nutrition would his program build balanced body?
How would you make changes after 8 weeks so your body don't get use to it?
Twice a week? U dont get big by that
Andrzej M Fuck Alpha Destiny. Cocky little dwarf. Doesn't know shit.
@@biggunz3886 true
@Andrzej M his program sucked i did it for an entire year. Made little gains... So many problems I don't even know where to begin... Muscle imbalances... Stupid exercises... Stupid to rotate lifts way too frequently...
Could i do each workout, 3 days a week with the 25rep goal system? Also will this workout be good for a non novice lifter?
You can build a great base by doing splits. Then, after you’ve built that base, (a significant amount of muscle mass and strength i.e. a physique) full body plans work great to continually manage what you’ve built.
Do stfu it’s literally the opposite and not even close
Can I just work something like this bench press/ shoulder press/ chin ups /ez tricep curls /db bicep curls / squat with caft raise 3 times a week rather than change exercise I mean how do u gain muscel off of some thing you change exercises
Squat
Incline press
Romanian Deadlift
T-Bar Row
Dips
Pull ups
Planks
What about doing the five big compounds; squat, BP , OHP, DL and rows in every workout at least 3 or 4 days a week?!
If you dont isolate your arms you'll end up with imbalances/elbow injuries
@@guidogarcia597 Why? The human body is designed by nature to work as a cooperative system, so minor muscles complement major muscles in compound movements. Why wouldn't the smaller muscles grow stronger alongside the bigger muscles when doing compound lifts?
Push Pull ratio seems a little off but maybe I'm just misinformed? Also I assume this is using your Rep Goal System of 3 sets to 20 reps on compounds? I dunno what the system is for accessory movements but I'm gonna assume 25/30 since I can't afford Rep Goal System yet :(
Sir. I find these videos very helpful, I was looking for a good full body workout plan glad found your video...but I have a question I like to train for six day week and would like to utilize those 3 remaining days for fat loss maybe with cardio and abs (which I will work only on these remaining days)...I also tried to ask these over the given link but does not work... your relpy will be very much helpful sir... thank you
Full Body is great but he has too many exercises at most you need 5 to hit every muscle.
You didn't mention reps at all for each exercise
Great help. thanks a lot
My critique doesn't matter, but still : 1) Why not giving specific reps/sets? Also, progression? 2) Why skipping the whole day not doing arms, when you're doing too much triceps on both other days (just move isolation from both days to tues)? 3) Better do shrugs on mon since pullups are not training them as hard as deads and rows.
Anyways, great routine!
Good point. For the accessory work, I would switch it to the following:
Monday: Leg curls, Rope curls, Calves, Abs
Weds: Calves, Abs, Triceps, Rear delts
Friday: SLDL, Traps, DB curls, Abs or Calves
With this, triceps will be hit all 3 days (directly on Weds). Abs and calves will be hit at least 2x week (and your choice of either of them for 3x on Friday).
Traps will be switched to Friday so they will be able to recuperate over the weekend (DLs also hit traps. Also, you don't want to do traps on Monday because it may hinder your DLs on Weds).
For set, rep & progression scheme, I would just make it similar to other 5x5 or 3x10 schemes. Maybe for beginners, remove the accessory lifts.
darkwolfe what do you mean by accessory work?
Wanna try this workout, I really need to put inches into my arms
how many sets do you do a week
Thanks. I will try this using 3 x sets of 8 to 10 reps with quite heavy but not heaviest weights for each exercise.
Trying to do all to failure I would certainly not get far.
I saw other vids suggesting 5 sets of 5 reps but I prefer 8 to 10
5x5 is for strength
@@rangergains6337 Doesn't work that way
Will You please how many reps ?
Sorry, not in total agreement, but not saying it wouldn't work for another individual. There are some exercises I believe should always be done, every workout 3 days a week and cannot really be replaced with a different one. Just my old skool opinion,,,
Mike Mendillo Cool
Mike Mendillo what sort of stuff you thinking?
Do 15 sets of 40 to 50 reps with 5 seconds rest in between
xElementZ GAMING lol
Awesome information sir 👍 👍
How many sets per muscle group per workout?
How would I set up rep and sets on this type of workout???
7 excercises x 3 sets each? Sound like a long time in the gym...i prefer doing it hard but short so 4-5 excercises each workout is enough for me.
jelefaz damn. I’ve been doing 16 exercises 3 sets each. I spend about 2 hours in the gym and rest for a day. I’m thinking about following his workout instead. Let’s see how it goes.
as far as i know the body starts catabolic processes after 60 minutes fo workout so doing more without steroids would even be contraproductive.
@@jelefaz bs. Athletes work out much longer. so do body builders.
The human is designed to work for much longer than 60min.
@@d3r4g45 if i could workout longer than 45 minutes i did not train intense enough from my point of view...couldn't do more after that!
@@d3r4g45 Intensity matters though. I can hike with a backpack up and down hills for 12 hours, but if I did these workouts using the maximise each set method, I'd be exhausted at the end, even though it would only take me an hour and a half.
I know this is a old video but dang some of these comments i see are crying about it takes 3 hours to complete yeah if you're bull shifting like the rest .i get it done in one hour 😮
THumbs up, up up!!!!!!
As soon as I drop to part time, I'll give it a shot, lol. I like the gym but not that much.
Beautiful.
Why no weighted lunges on Wednesday or push ups?
Would it be ok if I did the big compound work towards the end of the workout like squats or deadlifts or rows so your not to tired during the workout
stewie3ify it’s better to do them first because it’s taxing to your body. If you do them at the end, you’ll end up with poor form and you’ll stop completing your sets or reps or maybe reduce the weight which is not good in case of progression.
Advanced lifters can do full body and get more
Thank you
5 exercises is prolly the max
Great layout! Do you have exampels of fuld body workouts that are more bodybuilder oriented?
Can you do one where you only lift 2 times a week? Without accessories and very minimal only the necessary lifts
1 day
Squat 5x5
Bench press 5x5
Pull ups 3x 6-10
Dumbbell shoulder press 3x 6-10
Romanian deadlift 3x 6-10
Facepulls 3x 12-15
Plank 3x45-75seconds
2
Deadlift 3x5
Military press 5x5
Bent over rows 5x 6-10
Front squat 3x 6-10
Dumbbell bench press 3x 6-10
Facepulls 3x 12-15
Plank 3x 45-75seconds
I M thanks !! For day 1 Couldn’t you skip the shoulder press , deadlift since your already doing a bench press and a squat . on day 2 couldn’t you the dumbbell bench press since your already doing a military press ?
@@maxloyd9682
Romanian deadlift will work more on your hamstrings.Also If you can do incline barbell press on 2day and replace military press and dumbbell bench press.
I M I normally do standing press . Also what if I squat 1 day a week and on the second day only do 1 set of deadlifts ?
@Jackal
1 day
Squat 5x5
Bench press 5x5
Pull ups 3x 6-10
Dumbbell shoulder press 3x 6-10
Romanian deadlift 3x 6-10
Facepulls 3x 12-15
Plank 3x45-75seconds
2
Deadlift 3x5
Military press 5x5
Bent over rows 5x 6-10
Front squat 3x 6-10
Dumbbell bench press 3x 6-10
Facepulls 3x 12-15
Plank 3x 45-75seconds
I think I've seen this guy on basic accounting video?
I have found that kind of workout gets too long and is hard to recover from with only one day's rest before hitting the same muscle groups again. On a 4 day upper/lower split you get two days and have fewer exercises to do per session.
+Karm A
this would work for the first 2 years of lifting :)
Karm A
o man I could not read it all, I wasn't talking full vs split, but the sugestions in your previous comment, too little volumen 2sets for calves etc.
Karm A
24-48 somewhere beetween :)
Karm A
man I dont speak against full body.
just an example. I was hitting my calves once per week 4-5sets,for years and nothing happened. When I started hiting them 3x/week 3-4sets they blow up. After years of lifting 3 sets of chinups wont do shit, you have to do at least 4-5sets on a full body. I am curently on 3day split x2 a week so 5-6 training days, over 20 sets per muscle.
Another example, take two same lifters one does full body, one does a classic bb split where he hits one muscle group once per week. Who will gain muscle faster, of couse the full body one, in the beginning but after 4-5years they would be on the same level, natural plato.. And the question is what next, the best is to increase the volumen, than the full body is not so much in advantage.
+Dale G. I suggest doing bench, row, press, and chin on Monday and squat, sldl, calf, and cardio on Tuesday. Take Wednesday off and repeat the sequence on Thursday and Friday.
The advantage is an extra day of rest between working the same muscle groups. This is better -- for me, anyway -- than to do presses and deadlifts on Wednesday with shoulders and triceps that a still fatigued from bench presses on Monday, and glutes, quads, and hamstrings that are still fatigued from squats on Monday.
You could also ditch the 4-day-a-week setup and just keep alternating these two workouts with a rest day in between. That way you'd be fresh for every workout and still hit each exercise every fourth day.
what do you folks think about this
mon
squat 3x8
bb row 3x8
bench 3x10
pull ups 5x8
ohp 3x8
wend
leg press 2x10
pull ups 4x9
DB shoulder press 2x12
glute bridge 3x10
biceps 2x10
fri
squat 3x8
bb row 3x8
bench 3x10
pull ups 6x7
ohp 3x8
bench twice a week because i have shoulder problems and no DL at all because lower back pains caused by anterior pelvic tilt which is why i added glute bridges instead of DL to fix my posture and that's why so high volume pull ups to strengthen my back to reduce shoulder pain
so would Monday Wednesday Friday and Sunday work? Then the next week follow with Tuesday and so on?
Just do your workouts when you feel fully recovered
Sounds like you're looking to workout every other day. I think that's good as long as you feel your body has recovered. I would do that if it suits with my schedule.
Would you alternate the exercises the following week? So ABA one week, BAB the following?
Vikas Sandhu its abc dude
😂
Ordered jis book never turned up
Want your legs to grow. Do squats 3 times a week. It will become a balloon
I tried that with Stronglifts. It wore me out as soon as I reached a challenging weight.
very useful thx. but how many reps should do?? or till to failure
Usually 3 sets of 5-7 reps, only failure on smaller body parts like save curls or tricep extensions for last and failure them
Chi Yuk Cheng one rep max on each lifts everytime
Chi Yuk Cheng go as deep as possible into a set until you’ll fail on the next rep. Then rest and repeat. Once you can hit a desired number of reps across your available sets add more weight. The rep goal system (as I understand it) that Steve advocates (possibly came up with not sure)
Til throwup
What do you think of the AlphaDestiny novice program
Jack Courtright good
Fuck Alpha, Destiny
what would u do sat and sun?
Daniel Martinez rest
Daniel Martinez run
What about cardio?
Cycle to the gym.
Can I do one in another day?
Yes, you can
What the hell is for profile öic B D
How long each workout? 3hrs?
You'll have to let go of the way you're training now. When I enter the gym for my full body workout I see several clowns doing chest starting of with bench press, dumbbell press, bench press incline, dumbbell press incline, flyes, cable crosovers machine press and when I leave the gym in less than an hour the thing I don't see is that these idiots probably are hitting the pec deck as a cherry on top. F*** that.
Deadlift is a leg work btw
Deadlifts work legs dawg
Sets & reps
YAVIAH I was looking for that myself lol
this is old, but dont bother, this is a great program for roided people, horrible for natty lifters.
YAVIAH 4 sets and reps between 6-10
Ea! Yaviah metiendole!
Arms??
Q or q?????
day 2 no back ?
Pull ups