MuscleTech® Ambassador | IDFA Pro Bodybuilder
Did you know that old school bodybuilders such as Steve Reeves often trained their entire body several times per week with full-body workouts and it wasn’t until the 80s and 90s that the popularity of modern day splits really became common practice. For bodybuilders, training each body part multiple times per week provides the most benefits, since protein synthesis returns to baseline approximately 24—48 hours. after your workout. This means there is no benefit in waiting a further 5–7 days before training that body part again when you can get back in the gym and stimulate that muscle for more growth much sooner.
There are several ways you can go about doing a full body routine, but most agree that the big three compound lifts (bench/squat/dead lift) should be included in each version.
|SAMPLE WORKOUT FOR 15 TO 20 REP DAY||Sets x Reps|
|Front Squats||3 x 15|
|Flat Bench Press||3 x 15|
|Deficit Dead Lifts||3 x 15|
|Seated Dumbbell Lateral Raises||3 x 15-20|
|Incline Dumbbell Flyes||3 x 15-20|
|Bodyweight Chin-Ups||3 x 15-20|
|Leg Extensions/Leg Curls Superset||3 x 15-20|
|Incline Dumbbell Curls/Bodyweight Dips Superset||3 x 15-20|
|Seated Calf Raises||3 x 15-20|
I prefer doing my big three lifts at the beginning of the workout when energy levels are at their highest and I perform a different version of each of the big 3 for every workout. For example workout one may include high bar back squats, deficit dead lifts and dumbbell bench presses where workout two may switch to front squats, rack pulls and floor presses… Once the big three are done I finish my workout with my accessory movements to fully exhaust and target every body part… You may add in or subtract as many accessory movements as you wish to fit your schedule and experience level. I have been training for over 21 years and my workouts tend to last about 2.5–3 hours but I love the high volume!! I train full body every other day with the following rep schemes: Day One: 15–20 reps, Day Two: 3×3, Day Three: 3×10 reps and Day Four: 3×6 reps. This gives a good balance of high-and-low rep training to target both types of muscle fibers during the week and allows for sufficient recovery.
As you can see from the sample workout, the volume is high and you will have to work your way up to this amount if you are not used to working out this long. I also suggest bringing an intra-/post-workout drink for these high volume sessions (I prefer 1 scoop of Cell-Tech to sip throughout my workout).