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As a reminder: first, we completed a strength mesocycle, followed by a hypertrophy mesocycle, during which we had already finished the upper/lower body workout routine.
What is a Full Body Workout Routine?
“Full Body” means training the entire body, meaning that we train all muscle groups during each workout session.
Obviously, this doesn’t mean performing 3-4 sets for every muscle group, as that wouldn’t make sense with this type of routine. In that case, it would be better to follow an upper/lower body split or another type of routine, such as the well-known “Weider” split or frequency 1 training.
A full body routine is based on providing a sufficient training stimulus with fewer weekly sessions and more rest days. This method allows for better recovery and, in some individuals, may even lead to greater muscle gains.
3-Day Full Body Workout Routine for Hypertrophy
The routine we’re presenting is a training program designed for 3 days (Frequency 3).
As with the previous routine, it will last three weeks. I believe this is an appropriate training frequency. However, in future articles, we’ll introduce a 5-day Full Body routine, designed for individuals with specific characteristics, whether they have more experience or simply want to distribute their training time differently.
What HIIT exercises can we perform? In my opinion, we could dedicate one day to uphill sprint intervals, while the remaining training could be adapted to the equipment available: rowing machine, indoor cycling bike, Airdyne bike, elliptical trainer…
Another strategy would be to perform a short HIIT session after weight training, such as sprint intervals on the treadmill.
The HIIT structure we use should follow a 2:1 rest-to-work ratio. In other words, if we perform a 30-second sprint, we rest for 60 seconds.
Full Body Workout Routine to Build Muscle Mass
The full body routine follows a simple concept: train, recover and train again. However, unlike other routines, this approach allows for almost complete recovery between training sessions.
The main objective of our routine will be to continue building muscle mass.
Benefits of a Full Body Workout Routine
- It allows for a high training frequency, generating a more effective stimulus. By training the same muscle group more frequently throughout the week, we can improve it according to our goals.
- These routines can be planned in different ways: a Full Body Routine for Hypertrophy or for Strength. The latter is ideal if we want to prioritize a specific exercise (such as improving our squat performance).
- By not excessively “punishing” each muscle group, as happens in routines that focus on one muscle group per day, the muscles remain better rested and recovered, without accumulating excessive fatigue, which often occurs when performing a high number of sets and repetitions.
- Full Body routines are an excellent starting point for beginners, although this shouldn’t be considered a general rule, as these routines can also be designed for more experienced individuals and athletes.
- They can be combined with other activities or sports, as they allow for more moderate training schedules.
Full Body Workout Exercises
This week, we’ll follow an exercise structure that starts with a basic movement pattern while varying the order: Squats, Bench Press/Overhead Press and Deadlifts.
Regarding training techniques, we’ll put into practice those we’ve already covered, while introducing some new ones: supersets, trisets and giant sets.
What weights should you use?
In the exercises, you’ll find references to “RiR”, which indicates the number of “repetitions in reserve” you should leave.
- If you see: [RiR-2, increasing the load] -> this means you should stop when you feel that performing 2 more repetitions would bring you to muscular failure. You should then increase the weight for the next set.
Full Body Workout Routine
Week 1 Schedule
| Day 1 |
| HIIT |
| Day 2 |
| Active recovery |
| Day 3 |
| HIIT |
| Rest |
Week 1 Workout Routine
DAY 1 1) Squat::5 sets of 12 reps [50-60-70-70-70%] – 2min 2) Dumbbell Romanian Deadlift::3 sets of 15 reps [RiR-2, increasing the load] – 90s 3) Incline Dumbbell Bench Press::4 sets [RiR-2, increasing the load] – 90s 4) Bent-Over Row (90º)::3 sets [RiR-2, increasing the load] – 90s - *Between sets -> 8x Chin-Ups
5) Face Pull::5 sets of 20 reps [moderate weight] – 60s 6) Abs::Full Contact Twists::3 sets of 10 reps [RiR-3, increasing the load] – 45s DAY 2 1) Overhead Press::5 sets of 12 reps [50-60-70-70-70%] – 2min 2) Pull-Ups::3 sets to failure – 90s 3) Reverse-Grip Bent-Over Row (45º)::3 sets [RiR-2, increasing the load] - *Between rounds -> 15x Knees to Chest
4) Dumbbell Lunges::3 sets [RiR-3, increasing the load] – 90s 5) Goblet Squat::4 sets [RiR-2, increasing the load] – 45s 6) Superset::3 sets – 60s - Barbell Curl + French Press, [RiR-1, increasing the load]
DAY 3 1) Deadlift::5 sets of 12 reps [50-60-70-70-70%] – 2min 2) Bulgarian Split Squat::5 sets [RiR-2, increasing the load] – 2min 3) Superset::5 rounds – 90s - Single-Arm Bench Press + Single-Arm Row [for both, RiR-2, increasing the load]
4) Shoulder Triset::4 rounds – 90s [RiR-2, increasing the load] - 10x Dumbbell Front Raises
- 10x Dumbbell Lateral Raises
- 10x Bent-Over Reverse Flyes (Rear Deltoids)
5) Abs::Ab Wheel -> 5×10 – 45s
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