There are about 956,586 workout routines that you can try. One of the most effective types of routines I have found in my first 14 years of training is total body training.
The Principles of Total Body Training
- Work every muscle group 3 times per week.
- Select one exercise per muscle group, per day.
- Hit each muscle group from a different angle or intensity in each workout.
- Never go to absolute failure on any exercise; leave one rep in the bank.
- Keep workouts under one hour, not counting warm ups and stretching.
- Change everything up after two months.
Why Might This Be the Most Effective Form of Training?
- High frequency (how often you train any given muscle) means more chances to recover and grow stronger/bigger.
- Low daily stimulus (# of exercises and sets per day for any given muscle) lowers your chances of overtraining.
- Avoiding training to failure also lowers chances of overtraining.
- Hitting muscles from all angles each week strengthens stabilizers and is proactive injury prevention.
- Avoid muscle adaptation by changing up the whole routine after 2 months.
So What is the Routine Already?
I will outline a basic routine to follow in a 7 day period, but it can also be shortened to a 6 day period just as long as you see no signs of overtraining.
Your warm-up strategy: Please spend 5-10 minutes warming up your body with some cardio and some light weight lifting. This is your opportunity to do some shoulder rotations and non-hyperextending back extensions to warm up those areas that are prone to injury. For any given compound exercise, you decide if you want to include an initial warm-up set. I recommend it, but for a sissy exercise like bicep curls for example, you don’t really need to do a warm-up set.
Your weight/rep strategy: The first set should be a warm-up if necessary. Middle sets should increase by 10-20% depending on how you feel. Fourth set should be 100% of the max for the given rep range. For example if I can bench 100 lbs x 5 reps, I would do sets of 50 x 5, 80 x 5, 90 x 5, and 100 x 5. Once I set a new 5 rep personal record (PR) I would add the smallest amount of weight possible the next time I did that exercise. Most gyms have 2.5 lb plates, so next week I would use 105 lbs as my finishing weight on that exercise. This is called linear progression. Again, if the rep range is 5, you should be finishing with a weight you can get for 5, but not a weight that causes you to struggle to get 4.
Your exercise selection strategy: Given three workouts a week for each muscle, you must choose three exercises for each muscle group. You should choose one compound exercise and two assistance exercises. The assistance exercises should focus on bringing up weak points, fixing muscle imbalances, or breaking through a sticking point. This strategy was inspired by a training philosophy called the conjugate method.
Your exercise execution strategy: The first exercise of the workout should be done solo, as it is the most important exercise of the day. Rest for a minute or two between sets. All subsequent exercises should be done in groups of two. This is sometimes called a superset. Rest for a minute or two after each superset.
Ladies should do 4 sets of 7 where this program calls for 5 sets of 5.
Day 1:
a) Quads - Barbell back squats
reps: 5/5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7/7
b2) Calves - Standing calf press
reps: 7/7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - (Weighted) wide grip pull-ups
reps: 10/10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a tricep extension of your choice for 2 sets of 5 reps, or as many diamond push-ups as you can do.
Day 2:
Off or light cardio.
Day 3:
a) Chest - Flat bench press
reps: 5/5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7/7
b2) Abs - Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 20/20/20/20
c1) Back/Hamstrings – Standing bent over dumbbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a hamstring curl machine for 2 sets of 5 reps;or lock your heels under something with the instep of your foot facing down and, starting with your thighs perpendicular to the floor, lower your upper body forward and down a couple degrees then use your hamstrings to pull it back up. I’ll have to see if I can find a picture of this somewhere.
Day 4:
Off or light cardio.
Day 5:
a) Hamstrings - Deadlifts
reps: 5/5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7/7
c1) Quads - Alternating barbell lunges
reps: 7/7/7
c2) Triceps/Chest – Decline close grip bench
reps: 7/7/7
d1) Back/Biceps – (Weighted) close grip chin-ups
reps: 10/10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do two sets of clapping pushups.
Day 6 and Day 7:
Off or light cardio.
So that’s it! Please take this full body workout routine with a grain of salt. At times you might need to skip the e) exercises and maybe even one of the second exercises in the d) superset. This will not kill you. Feel free to change up the exercises if you think you know what appropriate replacements would be. This is just a guide for those that have never experiences total body training before.
This workout should only be done for 2 months max before you either try a different workout, specialize for a certain muscle group, or completely overhaul the exercises and reps.
If I have helped or inspired you, please leave me a message so that I can tell that someone is actually reading this blog. Good luck!
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Step #3 Fat Loss Routine: full body fat loss for men or full body fat loss for women
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Step #3 Werewolf Training Routine: for building muscle or for building strength
Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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Related posts:
- The No-Gym Workout Routine
- Overhead Pressing Strategy – How to Build Massive Shoulders
- The Swole Principles of Exercise
- Workout 2
- Workout 6
Tags: full body, weightlifting, workout routine
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Hey Steve. I think you missed my last question. Probably because I replied to your answer and it’s in blue. Thanks for taking the time to help us. It really is appreciated.
OK, I answered your question. Go back and check.
Hi Steve,
I have been lifting since over 2 years now and have made some gains (Chest 42 inches) But my arms are too small (14.5 inches). I know about 1.5g /kg bodyweight and similar protein and carb requirements. Kindly suggest me a workout schedule to increase my arms. Also, tell me whether body p[art per day for 5 days a week is a good workout program or not?
If you want to get bigger you should follow Werewolf Training for muscle gains for about 2 months, then strength gains for 2 months. I don’t like the 1 muscle per day split, instead I prefer full body workouts or an upper/lower body split.
Fantastic submit once again mate. I believe you’ve hit the nail about the head there. It does not ought to be challenging yet mose men and women fail to recognize the basics.
i just started and going to follow ur plan..tell me anything else which can help a beginner
Don’t miss a workout. Push yourself with max intensity. Failure is all mental.
Diet is worth 75% of your progress; training is 15%; lifestyle is 10%.
O Where Art Thou Steve?
OK, I answered your question. Go back and check. I’ve been really busy in life and haven’t had that much time to answer questions or even to write new content. Hell, I haven’t checked my email in a week and now I’m scared to even login. =(
Hi Steve,
Thanks for the post. I am going to start this amazing workout from tomorrow. I have been isolating muscles for the past few years and I guess its time to change. I am trying to tone/define my upper body muscles(back, chest, arms, shoulders) and bulk/gain lower body muscles (thighs, butt and calves) what modifications do you recommend in terms of reps.
Thanks for your time and valuable support.
– Krishna
Consider using the fat loss version of this routine, found here: full body fat loss for women.
Steve,
Im trying to fit some high intensity road cycling into my full body workout routine in place of light cardio on non lifting days. What should i do to try and minimize muscle fatique and possible loss? i am currently intaking roughly 2000 cals with a target weight of 165-170, I realize this is a question with a lot of variables, I just want to avoid injury through over training.
Thanks,
Pete
Just eat enough calories and make sure you rest every 4th or 5th day, or at least take off one full day a week. I’d really need to know a lot more about your training, diet, and lifestyle to make a better recommendation, but I don’t really see too much of a problem with what you want to do.
Steve. Thanks for your replies. I’ve recently noticed that since I’ve basically stopped doing iso moves and concentrate on compounds that I am getting stronger and getting more definition, even at the ripe old age of 43. Is that coincidence? I think not.
Also, trying to shed more belly fat by picking up the intensity (supersets) and have been doing s circuit routine on cardio days and have finally moved away from the monotony of the machines and “fat burning zone.”
This is my routine. Tell me what you think.
100 rope jumps
15-20 pushups on Bosu ball
20 KB swins with 16 KG KB. (A bit light for me)
Occasionally, I will substitue the KB swings with 10 burpees.
I do ten circuits and try to limit my rest to 60-90 seconds between circuits. My endurance is really improving each week and I do this three days a week between lifting sessions of course.
The most satisfying part is the amount of people that come up and tell me what a great workout it is. I even had one trainer call me a “Ball of fire” the other day.
Hey Steve. I’m baaaaccccckkkk.:)
Since my last post I’ve now graduated to kb snatches. So, my routine cardio routine has changed a bit. It’s now as followed.
10 circuits of the following:
100 rope jumps
10 snatches right and left side (20 total)
20 pushups on Bosu ball.
Rest as needed.
I’m using a 16 KG KB and feel it’s time to move up, but I want to make sure I get the main lifts down before doing so. I wish I would’ve discovered the KB a while ago because along with this routine and an increaase in veggies, eating yogurt, and doing TB workouts X’s 3 the stomach is FINALLY going away.
I just want your opinion on the above routine and make sure I’m not over doing it.
That sounds pretty sweet Gary. I think you should stick with it and increase the intensity whenever you can!
[...] There are about 956,586 workout routines that you can try. One of the most effective types of routines I have found in my first 14 years of training is total body training. [...]
Hey Steve. I was hoping you could point me in the direction of a good all dumbbell workout. I’m on vacation from college in Europe and only have a mediocre weight bench (bowflex 3.1) and adjustable dumbbells (120 lbs of weights in all – not anywhere near my max). Other than a routine do you think I can actually make some gains with this or should i invest in more weights/other equipment. would join a gym but here in london theyre crazy expensive for short term contracts. Thanks for your help
Thanks Steve. I guess i should have been more specific with my question. Is it okay to do the above routine in conjunction with heavy weight training? I do lifting three days a week and the above routine three days a week. I feel good, but don’t want to over-train.
Hey! What an amazing site, thank you so much
My question is: Do you have any recommendations for people who don’t have money for a gym membership or access to barbells/machines? I have some resistance bands, an 8 lb medicine ball, and 10/15/20 lb dumbbells but unfortunately that is all.
Thanks again.
Hi, very pleased with this article. Is it possible to have a much more general version of this workout plan? Almost like a training-wheel plan for those not quite ready for the whole deal(me). I go every other day and I like to do 45 min of cardio before lifting as I am trying to lose weight. So I only have been doing around 3 different lifts after cardio each time. Any thoughts? Thanks
Hiya Steve……. ive been doing a 5 day split program for about 4 years now. I always change up the exercises to keep it fresh, do supersets/pyramids ect now and then but i feel as though im not adding as much muscle mass as i would like.
Will this full body routine help with that as im looking for a good change and never tryed a full body. My aim is basically to get bigger and bigger and put on as much mass as i can as ive always been a slim guy and im hoping a full body workout will help with that.
I have been looking for a new and effective workout routine and I think this one is it!!
James. I’ve been doing this workout for a while now and it is a great workout that will get you results if you stay consistent and are smart about your diet.
Steve, what are your thoughts on lifting twice a day with the full body workout routine? lookin to gain size. i dont have a consistant spotter so doing traditional heavy weight low rep sets is difficult.
Hi there. I’m a 20 year old with only 2 weeks experience of bodybuilding, can I follow this routine? Btw, I have a lot of experience in bodyweight training and my slow pushup max is 60 at the moment.
Great website. Keep up the great work!
Thanks. This is a good program, but the Werewolf Training routines are even better. Or the updated full body workout routines for fat loss – one for men, one for women.
Hi there, getting back into the swing of training again after a long spell due to working long hours (7 yrs mining trades) and now in poor shape but now back at the gym and loving it and having great results,
Have been doing a power routine but was looking for a good total body and have used your example as a template as follows :
Total Body Conditioning workout 3 weeks light weights 1 week heavy, increasing progress for a total of 8 weeks – train hard ,sweat a lot, loose body fat & gain muscle……..
Workout #1
a) Quads – Barbell back squats
reps: 5/5/5/5/5
b1) Chest – Incline dumbbell press
reps: 7/7/7/7
b2) Calves – Standing calf press
reps: 7/7/7/7
c1) Hamstrings – Stiff leg deadlifts
reps: 7/7/7
c2) Abs – (Weighted) decline sit ups
reps: 7/7/7
d1) Back – seated rows or wide grip lat pulldowns
reps: 10/10/10/6
d2) Shoulders – Seated dumbbell shoulder press
reps: 10/10/10 extra – tricep extentions 2 sets of 5 reps.
Workout #2
a) Chest – Flat bench press
reps: 5/5/5/5/5
b1) Quads – Step ups onto a bench or box holding dumbbells
reps: 7/7/7/7
b2) Abs – Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 20/20/20/20
c1) Back/Hamstrings – Standing bent over dumbbell rows
reps: 7/7/7
c2) Calves – Seated calf raises
reps: 7/7/7
d1) Shoulders – Standing dumbbell raises to the side
reps: 10/10/10
d2) Biceps – preacher curls or dumbbell curls
reps: 10/10/10/10 extra – hamstring curl machine for 2 sets of 5 reps.
Workout #3
a) Hamstrings – Deadlifts
reps: 5/5/5/5/5
b1) Shoulders – Standing overhead shoulder press
reps: 7/7/7/7
b2) Abs – Crunches
reps: 20/20/20/20/20
c1) Quads – Alternating barbell lunges
reps: 7/7/7
c2) Triceps/Chest – Dumbbell pullovers
reps: 7/7/7
d1) Back/Biceps – close grip chin-ups or T bar rows
reps: 10/10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10/10 extra – tricep cable pushdowns for 2 sets of 5 reps.
Day 1 – workout #1 Day 2 off or light cardio -row, run, ride, swim
Day 3 – workout # Day 4 off or light cardio
Day 5 – workout # Day 6-7 off or light cardio
This workout allows me to use the equipment in the gym on busy nights and make adjustments around them, I have made some of the changes to add some of my favorite exercises ( that give me good results as well) I would appreciate any comments or variations you may suggest…..
Hey Steve, I really need some help
Im 16 years old and I really want to gain mass and get toned, because i’m skinny at the moment. Ive been goin to the gym for a while, and ive been lifting but i started to realize ive only been doin my upper body, and if i continue this im going to end up with an unbalanced physique. Im planning on using your workout schedule. my only concern is that ive heard that its not good to work a bunch of different muscles on the same day and that you should isolate the muscle groups and work different muscles each day. I wanted to know if this is the case or can you actually work a bunch of different muscles in one day and will you see the same kind of results as if you isolated them?
Well i couldnt find my last post so I’ll jut assume you moved it or something and I’ll repost here just so i can find it
Well I do a basis weekly routine and I would like some input on if i should modify it or keep as it is.
ok here it is
Monday. Biceps= Hammer curls, 30 pounds 3 reps
Tuesday. Abs=level and incline crunches, 3 reps at least thirty each
Wednesday. Upper Chest= inclined bench press, 3 reps inner and outer chest
Thursday. Forearm/ Calves, Unknown
Friday. Triceps= Skullcrushers and other, 3 reps each 25 pounds(other) 75 Skull crusher
Saturday. Lower chest= bench press, 3 reps 90
Sunday. Back and shoulder=pull ups and Military Press, 3 reps of 60 pounds
Steve,
I’m a 30 something female and have been doing this routine for a few months now and was wondering what changes you would make to re-vamp it. I really enjoy the supersets, but am not sure what the appropriate replacements would be. Thanks!
Try switching to the new full body fat loss routine for a while.
Hi Steve,
looks like an awesome training, I will try this as soon as possible. I have been working out for the last 4 year and have reached a maximum. I am 6 feet 2 inch and 180lbs, I’ve been stuck at that weight for the last 2 years. My goal is to be 190lbs. I was wondering what kind of rep and sets should I do?
I am also trying to get rid of a little fat on the abdominal section, would I need HIIT on my cardio time?
Thank you.
Steve,
I just wanted to say thanks, since i stumbled onto this website about 8 months ago i have made drastic improvements in every category. i started at 195lbs. with a combined bench, dead lift, and squat total of around 600lbs. Now im 157 lbs. @ 7% body fat with a combined total of about 900lbs! I’ve definitely been spreading the word about this site, thanks again!
Great gains Pete! Keep it up! Thanks also for spreading the word buddy. I know we’ll get even more people around here once I can get the forum up.
Hi Steve
Congrats on your website, Love it.
I really like that training and will start it as soon as possible. I was wondering, if I want to gain more weight how much sets and reps do I need to do?
Also I have a little fat in the abdominal section, to fix this I know I need to watch my diet but I was wondering if I should do HIIT cardio on days of cardio?
Thank you.
You should choose either muscle gain or fat loss. HIIT can be done on endurance cardio days. There are routines on Project Swole specifically designed for whatever you want to do.