Designing a Full Body Routine

**CowPimp** · 09-07-2005, 01:28 PM

There has been enough interest as of late in full body routines that I thought I would make a thread about designing one so that I can just drop a link when a question arises. Not to mention, I'm sure people will offer some valuable input on ways to improve what I am going to layout.

Usually, I suggest designing at least 2 alternate workouts to rotate between, but feel free to design as many as you would like. However, the exercises don't even have to be planned. These workouts should be performed 2-3 days per week, or possibly every other day if you have been training a long time and have raised your work capacity to that level.

As a general rule of thumb, 2-4 sets per exercise is probably fine. Nonetheless, I would consult my thread on designing training routines for more information on the topic of balancing the variables of a training routine.

The following is a general template which should aid you in creating a full body routine, along with an example of one:

Workout A:
Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body horizontal push: bench press, decline press, pushups, DB bench press, etc.

Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

Workout B:
Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body vertical push: military press, DB press, dips, incline press (45 degree+), etc.

Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

Example:
Workout A:
Front Squats (Lower push)
Bench Press (Horizontal push)
Glute Ham Raises (Lower pull)
Spider Rows (Horizontal pull)
Farmer's Walks (Accessory work - Full body exercise - Grip)
YTWLs (Shoulder prehabilitation)
Incline DB Curls (Accessory work - Arm isolation - Pull)

Workout B:
Romanian Deadlifts (Lower pull)
Seated DB OH Press (Vertical push)
Split Squats (Lower push)
Neutral Grip Chinups (Vertical pull)
Turkish Getups (Accessory work - Full body exercise - Core Stability)
Birddog Planks (Accessory work - Core Stability)
OH DB Extensions (Accessory work - Arm isolation - Push)

Here is another great way to layout a full body program:

Workout A - Push:
Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body vertical push: military press, DB press, dips, incline press (45 degree+), etc.

Lower body push #2: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body horizontal push: bench press, decline press, pushups, DB bench press, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

Workout B - Pull:
Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

I also like the following:

Workout A - Push:
Lower body push: back squats, front squats, hack squats, leg press, lunges, stepups, etc.

Upper body vertical push: military press, DB press, dips, incline press (45 degree+), etc.

Upper body horizontal push: bench press, decline press, pushups, DB bench press, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

Workout B - Pull:
Lower body pull: deadlifts, good mornings, SLDLs, RDLs, GHRs, etc.

Upper body horizontal pull: bent rows, Yate's rows, cable rows, single arm DB rows, etc.

Upper body vertical pull: pullups, chinups, pulldowns, etc.

Accessory movements: arm isolation work, calf isolation work, full body movements, additional work for a weak point, grip work, stabilization exercises, rotator cuff work, etc.

*On this template, you could throw in another upper body compound movement or two

Bodybuilder:
For the accessory movements you will probably want to throw in some calf and arm work. As well, you should throw in an extra set or two for a lagging body part. The rep range used should probably be in the 6-12 range for the majority of training, but don't be afraid to occasionally go higher or lower to keep things interesting, spark an increase in strength, etc.

Powerlifter:
Move one accessory lift to the beginning of your workout. Alternate the accessory lift between a maximum effort lift for your weakpoints in the squat, deadlift, and bench press and dynamic effort lifts for each of the big 3 (Example: Monday ME Squat/DL, Wednesday DE Bench Press, Friday ME Bench Press, Monday DE Squat/DL, Repeat). You could even try 2 ME sessions and 1 DE session per week, with the DE session including speed training for all the lifts. There are endless possibilities. Accessory lifts should probably stay in a bodybuilder type rep range, but with a bit more usage of the 3-6 range as needed.

Be sure to switch up your maximum effort lift every couple of sessions to avoid excessive strain on the CNS, a la conjugate periodization. If you have time, you can also throw in additional accessory work for weak points at the end of each workout (Lockout strength, starting strength, grip work, etc.).

If you prefer linear periodization, you could always just work your way down from 8-12 repetitions on the big lifts to 1-3 over the course of several weeks and cycle through as desired. Just make sure you change the order so you start with the bench press on one of the days.

General Health:
Although I generally recommend training like a bodybuilder for this crowd, you could also perform these lifts in a circuit. This will ensure a high level of cardiovascular conditioning, improved muscular endurance, and with some level of increased strength, which can be improved by going heavier on occasion. For the accessory lifts, I highly recommend movements that require you to use your body as a unit. Performing exercises like farmer's walks, Turkish getups, pushing a car, sandbag carrying, etc. is a great way to improve general strength, stability, and conditioning.

Beginners
Although you should eventually lean toward a specific goal with regards to your weight training, you need to begin by building a solid foundation. Stick to purely compound exercises utilizing only free weights. You don't need to bother with machines or isolation work just yet. I know bicep curls and those pretty machines look tempting, but just hold off a few weeks. You need to start developing your physique as a unit and learning your weak points before you try to work on them. You should also learn how/gain the ability to control your body.

Work in the 12-15 rep range until you develop your stabilizer muscles and intermuscular coordination skills to the point where you can handle heavier weights. Focus heavily on form. Do a lot of research and watch videos of professionals performing various exercises. Starting out with the right technique will mean developing proper motor patterns right from the start, which is a Hell of a lot easier than correcting them later.

Well, there you have it. My take on the full body routine. Remember, these are general guidelines; I want you to change them as you see fit. There is a lot of room for creativity and specificity in full body routines. If you have never tried one before, then I highly suggest it.

**DimebagDarrell** · 09-07-2005, 02:33 PM

great post, man!

**soxmuscle** · 09-07-2005, 04:45 PM

Wow, I had no desire of trying a full body routine in the future, but this was certainly an interesting read. Excellent post there, CP.

**P-funk** · 09-07-2005, 04:46 PM

looks good.

**Vieope** · 09-07-2005, 04:58 PM

Great post but I cant do one of those, too much work, when am I going to talk to people at the gym?

**P-funk** · 09-07-2005, 05:00 PM

Originally Posted by Vieope

Great post but I cant do one of those, too much work, when am I going to talk to people at the gym?

**CowPimp** · 09-07-2005, 05:07 PM

Originally Posted by Vieope

Great post but I cant do one of those, too much work, when am I going to talk to people at the gym?

Hahaha. Just include the talking as your 2 accessory movements. 3 sets of muscle head chit chat until failure and 3 sets of spitting game at hotties until failure.

By the way, thanks for the positive responses. I hope someone benefits from this!

**Vieope** · 09-07-2005, 05:24 PM

**CowPimp** · 09-08-2005, 01:03 AM

I've updated the original post to include some information specific to beginners. I think full body routines are awesome for beginners. They call for lots of compound work, get the person quickly acclimated to the rigors of weight training, and take advantage of the fact that they can recover very quickly by using a high frequency for the muscles being trained.

**ChrisROCK** · 09-08-2005, 12:57 PM

good stuff CP. Guy's shouldn't knock full body till they try it...it can be plenty grueling!

**CowPimp** · 09-08-2005, 01:41 PM

Originally Posted by ChrisROCK

good stuff CP. Guy's shouldn't knock full body till they try it...it can be plenty grueling!

Damned straight. Split routines just seem boring in comparison, at least in my opinion.

**Incognegro** · 09-08-2005, 03:53 PM

Awesome post!

::bookmark:::

J

**yellowmoomba** · 09-16-2005, 03:11 PM

Good post Pimp!

**CowPimp** · 09-16-2005, 09:29 PM

Thanks for the positive feedback guys. I've been pasting this link all over the place lately. It was well worth the time it took to write.

**BulkMeUp** · 09-17-2005, 09:24 AM

Good post, CP. It'll def help when i work out my next routine which will def be a full body wo.

**Big Rosati** · 09-20-2005, 08:36 PM

sticky sticky........

**newbiefem** · 09-23-2005, 09:17 AM

Damn, I wish I had seen this thread sooner! Thanx!

**CANIBALISTIC** · 09-23-2005, 02:36 PM

I'm not big on the whole body workouts but looking at this you may run into overtraining?

**CowPimp** · 09-23-2005, 04:29 PM

Originally Posted by CANIBALISTIC

I'm not big on the whole body workouts but looking at this you may run into overtraining?

Not at all. You just have to adjust the volume accordingly. You can't do the volume of a split routine for each body part each day. You basically divide that volume into 3 days and do 1/3 of the volume each day, roughly.

**P-funk** · 09-23-2005, 04:47 PM

the human body will adapt. that is what it does. it adpats to certain circumstances. Also, the volume isn't that high. PLanned overtraining (aka overreaching) can be beneficial for strength and overal conditioning when using the fitness-fatigue model of training. Lifting a varying intensities you can achieve a lot of work in one week with this routine. I squat 4 times per week right now.

**CANIBALISTIC** · 09-23-2005, 06:25 PM

Originally Posted by P-funk

the human body will adapt. that is what it does. it adpats to certain circumstances. Also, the volume isn't that high. PLanned overtraining (aka overreaching) can be beneficial for strength and overal conditioning when using the fitness-fatigue model of training. Lifting a varying intensities you can achieve a lot of work in one week with this routine. I squat 4 times per week right now.

Ok... I see your point with conditioning and maybe strength but it looks like a program for someone with out a lot of time and a beginner.

As far as fatigue is concerned I agree. I always work one or two exercises until fatigue on a given day, then do a few more force reps. Planned over-training I think is necessary for growth and strength but not working the same muscle group like more then 1 a week to fatigue, 2-4x's a week is fine if its a few sets but not extraneous super setting. Coming off of my last cycle My upper-body was outpacing my arms so I did two exercises a day of bi's and tri's and in like a week I swear I must have put on an additional 1/2 inch.

I just noticed that he made an attempt to apply this to bodybuilders and powerlifter. Woah. I don't think so the only way I see a bodybuilder doing this is if is in the off season or recovering from an injury or massive cycle. Which as p-funk said perfect for endurance training/fitness-fatigue model.

**CowPimp** · 09-23-2005, 07:25 PM

Originally Posted by CANIBALISTIC

Ok... I see your point with conditioning and maybe strength but it looks like a program for someone with out a lot of time and a beginner.

As far as fatigue is concerned I agree. I always work one or two exercises until fatigue on a given day, then do a few more force reps. Planned over-training I think is necessary for growth and strength but not working the same muscle group like more then 1 a week to fatigue, 2-4x's a week is fine if its a few sets but not extraneous super setting. Coming off of my last cycle My upper-body was outpacing my arms so I did two exercises a day of bi's and tri's and in like a week I swear I must have put on an additional 1/2 inch.

I just noticed that he made an attempt to apply this to bodybuilders and powerlifter. Woah. I don't think so the only way I see a bodybuilder doing this is if is in the off season or recovering from an injury or massive cycle. Which as p-funk said perfect for endurance training/fitness-fatigue model.

Let me post a sample routine for you assuming a moderate volume routine where failure is not reached or only reached on the final set of a series for an exercise:

Workout A:
Squats x 3
Military Press x 3
Bent Rows x 3
Situps x 3
Hyperextensions x 3

Workout B:
Deadlifts x 3
Bench Press x 3
Chinups x 3
Leg Raises x 3
Reverse Hyperextensions x 3

That looks like overtraining to you assuming that the person works out 3 days per week and alternates between those two workouts?

Also, I am not the only one who thinks full body routines can be applied to bodybuilding. Check out HST, Dr. Darden's HIT programs, and T-nation's articles.

**CANIBALISTIC** · 09-23-2005, 08:12 PM

I can see your point. I think it's solid advice, I just disagree and since we are name dropping L. Rea of "Building the Perfect Beast" has a different argument. I need a lot more then that to get a pump.

I understand the idea behind the routine but working out 2 or 3 times a week? I hate getting into the arguments over the Internet but I know a few not pro but semi-pro bodybuilders, one professional athlete, and one powerlifter. Of the three the only one who would agree with the full body is my bud the athlete. Now I'm not ripping on you and I think you have good things to say but your telling me if I follow your routine I'm going to develop muscle similar to what bodybuilders look like? I asked my close bb friend and he agreed with me he thinks "they are best for endurance and people who are just looking to get in shape" A.

Anyhow, I'll check it out and maybe I'll learn something. I'd also like to know who uses a full-body routine. I know DC has something similar to a full body but I have also heard it has change significantly.

**CANIBALISTIC** · 09-23-2005, 08:13 PM

Thanx.

**Squaggleboggin** · 09-23-2005, 08:16 PM

I suppose you couldn't argue against the fact that olympic lifters use a full body routine. After all, every lift they do is a full body workout. So that gives you at least some idea of the physique and power that can be developed this way. I know P-funk has said many times that the Bulgarian olympic team (the top team in the world at the time) used to train the full body lifts three times a week or more. They won gold medals training like that and many olympic lifters still do.

**CowPimp** · 09-23-2005, 08:38 PM

Originally Posted by CANIBALISTIC

I can see your point. I think it's solid advice, I just disagree and since we are name dropping L. Rea of "Building the Perfect Beast" has a different argument. I need a lot more then that to get a pump.

Pump has nothing to do with hypertrophy, so that quote doesn't mean much. You can get a pump doing curls with 10% of your 1RM, but I'll be damned if you gain singificant amounts of muscle mass with that kind of resistance.

I understand the idea behind the routine but working out 2 or 3 times a week? I hate getting into the arguments over the Internet but I know a few not pro but semi-pro bodybuilders, one professional athlete, and one powerlifter. Of the three the only one who would agree with the full body is my bud the athlete. Now I'm not ripping on you and I think you have good things to say but your telling me if I follow your routine I'm going to develop muscle similar to what bodybuilders look like? I asked my close bb friend and he agreed with me he thinks "they are best for endurance and people who are just looking to get in shape" A.

Yes, everyone has their opinions. I'm not saying a full body workout is the best way or the most optimal training method, but it is something that people can try if they have never tried it before. Split routines are not the only way to gain mass and strength.

Anyhow, I'll check it out and maybe I'll learn something. I'd also like to know who uses a full-body routine. I know DC has something similar to a full body but I have also heard it has change significantly.

The split he recommends is Upper-Lower, except that biceps and forearms are done on the lower body day.

**P-funk** · 09-23-2005, 08:40 PM

Originally Posted by Squaggleboggin

I suppose you couldn't argue against the fact that olympic lifters use a full body routine. After all, every lift they do is a full body workout. So that gives you at least some idea of the physique and power that can be developed this way. I know P-funk has said many times that the Bulgarian olympic team (the top team in the world at the time) used to train the full body lifts three times a week or more. They won gold medals training like that and many olympic lifters still do.

3 times a week?? LOL, try 3 times a day for 6-7 days a week!!

Which as p-funk said perfect for endurance training/fitness-fatigue model

the fitness fatigue model is applied to strength training a lot of the time actually. It is planned over reaching and un-loading. Strength coachs will typically periodize this way to allow their athletes to train at high intensities/voume then un-load and then take advantage of the higher fitness level and strength that was created during the high intensity/volume phase of training.

**CANIBALISTIC** · 09-23-2005, 08:45 PM

Originally Posted by P-funk

Strength coachs will typically periodize this way to allow their athletes to train at high intensities/voume then un-load and then take advantage of the higher fitness level and strength that was created during the high intensity/volume phase of training.

So maybe it is beneficial for powerlifters? G*d D*mn!

**CowPimp** · 09-23-2005, 08:49 PM

Originally Posted by CANIBALISTIC

So maybe it is beneficial for powerlifters? G*d D*mn!

Properly implemented, it can be beneficial to everyone. Use my template and design a routine. Give it a try before you totally discount its effectiveness.

**CANIBALISTIC** · 09-23-2005, 08:56 PM

[QUOTE=CowPimp]Pump has nothing to do with hypertrophy, so that quote doesn't mean much. You can get a pump doing curls with 10% of your 1RM, but I'll be damned if you gain singificant amounts of muscle mass with that kind of resistance.

No that's not the "pump" I'm talking about I'm talking about the one when your eye's are watering and your about to throw up and your skin feels like it was stretched. You want to keep it together but you manage to walk out with your head down with out falling down. Not that little pump from 45lb dumbell curls.

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