As a beginner, you start out with full body workout routines and then later are advised to do splits, which in general is sound advice. But even an advanced bodybuilder can benefit from full body routines, if he does them right.
An advanced full body workout can be a nice break from your usual routine and engage you on a very high level of intensity.
But you can’t do them by just cramping what you normally do as a 3-day-split into one workout session and then do that three times per week. The key to an advanced full body workout is doing no isolations and concentrating on different compounds or variations of the same compounds:
This Is Not For Beginners!
Below you find an example for an advanced full body workout schedule, but before we get to it, let me make sure this is really well understood: Although this is a full body workout, it is not meant for beginners!
Some of these exercises require a good bit of body control, as well as knowledge on how they are performed and feel when done correctly. The deadlifts and squats, for example, can lead to serious injuries when done wrong and you might not even notice it, while the Spiderman push-ups will do nothing for someone who has trouble doing just regular push-ups correctly.
This example plan is modeled after what suits me, so you may not find it entirely appropriate for you. Use it as a basis for designing your own:
|Chest||Dumbbell Chest Presses||2 – 3||6 – 12|
|Triceps Dips||2 – 3||6 – 12|
|Back||Pull-Ups||2 – 3||6 – 12|
|Dumbbell Rows||2 – 3||6 – 12|
|Legs||Lunges||2 – 3||6 – 12|
|Straight-Leg Deadlifts||2 – 3||6 – 12|
|Abs||Crunches||3||6 – 12|
|Tuesday||Cardio, 30 – 60 minutes|
|Chest||Inclined Chest Presses||2 – 3||6 – 12|
|Wide Push-Ups||2 – 3||6 – 12|
|Back||Chin-Ups||2 – 3||6 – 12|
|Pullovers||2 – 3||6 – 12|
|Legs||Squats||2 – 3||6 – 12|
|Hamstring Raises||2 – 3||6 – 12|
|Abs||Lying Leg Raises||3||6 – 12|
|Thursday||Cardio, 30 – 60 minutes|
|Chest||Hammer Grip Presses||2 – 3||6 – 12|
|Spiderman Push-Ups||2 – 3||6 – 12|
|Back||Towel Pull-Ups||2 – 3||6 – 12|
|Lying Rows||2 – 3||6 – 12|
|Legs||Step-Ups||2 – 3||6 – 12|
|Romanian Deadlifts||2 – 3||6 – 12|
|Abs||Bicycles||3||6 – 12|
|Saturday||Rest or Cardio, 30 – 60 Minutes|
Rest time between sets is 1 minute.
About The Number Of Sets
The recommended sets are 2 – 3, because you will have to keep an eye on how your body reacts to this regime. It may very well be that already 2 sets per exercise are enough for you, as the total weekly workout volume per body part even then equals 12 sets. This is plenty, as I explained in the video about volume and intensity.
Notes On The ExRx Examples
You will notice that many of the ExRx examples are done on benches, but you can do these exercises on the floor as well. This may limit your range of motion a bit, but not to the point that the exercise becomes useless.
Also, ExRx classifies the dumbbell pullover as more chest-centric than the barbell version, which in my opinion isn’t really the case, while the pullovers and the hamstring raises are listed under isolations. This too is debatable, as both involve quite a number of synergists.
How Often To Do This?
As said above and in the video, advanced full body workouts are rather intense and in my opinion you may want to do them for only one or two months per year, in January and July, for example. Training this way can be quite taxing on the body, and doing it too often may wear you out. Treat it as nice change from your usual splits and then give your body enough time to recuperate from it.
Post Your Qestions And Comments!
Did you come up with an advanced full body routine of your own, do you have questions about this one or do you think these full body schedules suck in general? Go ahead and post your thoughts!
Picture courtesy of “midiman“.