Full body training has been rising in popularity in the fitness space lately and for good reason. There’s tons of scientific literature demonstrating that full body training is superior to body part split training in terms of gaining strength, muscle, and burning body fat. The primary reason for this is the increased frequency of how many times you’re train a given muscle group per week. Having said all that the next question is, how do you structure your workouts and training weeks. Let me explain.
Muscle Groups Vs Movement Patterns
The typical mindset when approaching training with a body part split is targeting muscles and muscle groups.
- Chest + Triceps
- Back + Biceps
- Legs
- Shoulders
- Arms
This is what’s commonly known as a “bro split”. Over the years, things advanced to routines like “push pull legs” and “upper lower split”. These all work, but carrying this mindset into a full body training style program is gonna be ridiculous. This mindset will have you in the gym for 2-3 hours doing 14-15 different exercises, in an attempt to try and target each and every muscle from your neck to your toes.
It works much better if you focus on training movement patterns instead. These movement patterns are separated into different categories.
Squat
- Back Squat
- Front Squat
- Split Squat
- Lunge
Hinge
- Conventional Deadlift
- Romanian Deadlift
- Bulgarian Deadlift
- Good Mornings
- Glute Ham Raise
- Hip Thrust / Hip Bridge
Vertical Press
- Strict Press
- Push Press
- Single Arm Press
- Hand Stand Push Up
Horizontal Press
- Bench Press
- Incline Press
- Push Up
Vertical Pull
- Lat Pull Down
- Pull Up
- Chin Up
Horizontal Pull
- Barbell Row
- Seated Row
- Single Arm Row
- Body Row
Spinal Flexion / Pivoting
- Wood Chop
- Russian Twist
- Alternating Jack Knife
- Crescent Plank
- Leg Raise Arc
Accessory Exercises
- Leg Extension
- Leg Curl
- Lateral Raise
- Reverse Fly
- Bicep Curl
- Tricep Extension
Workout Structure
The week can split into 2 sets, kinda like an upper lower split, except its a set A and set B split. Each set would have it’s own designated movement patterns.
Set A
- Squat
- Vertical Press
- Horizontal Pull
- Spinal Flexion / Pivot
+2-3 accessory exercises
Set B
- Hinge
- Horizontal Press
- Vertical Pull
- Spinal Flexion / Pivot
+2-3 accessory exercises
You can alternate between set A and set B 4-6 days per week taking rest days when needed. Doing this guarantees the best level of frequency and training volume for achieving the most results. Here’s what it looks like with it all put together.
Day 1
- Barbell Back Squat 5×6
- Barbell Overhead Press 5×8
- Barbell Row 4×10
Super set
- Dumbbell Reverse Fly 4×16
- Dumbbell Curl 4×12
Core
- Cable Wood Chop 4×12
Day 2
- Barbell Deadlift 5×6
- Barbell Bench Press 5×6
- Lat Pull Down 4×10
Super set
- Dumbbell Lateral Raise 4×20
- Tricep Push Down 4×20
Core
- Cable Low To High Fly 4×12
Day 3
- Dumbbell Bulgarian Split Squat 5×12
- Prone S. Leg Curl 5×16
- Dumbbell Half Kneeling Press 4×12
- Dumbbell S. Arm Row 4×12
Super set
- Cable Seated Face Pull 4×16
- Dumbbell Hammer Curl 4×16
Core
- Leg Raise Arc 4xAMRAP
Day 4
- Barbell Romanian Deadlift 5×12
- Seated Leg Extension 5×16
- Dumbbell Chest Press 5×10
- Lean Back Lat Pull Down 4×10
Super set
- Cable S. Lateral Raise 4×20
- Body Weight Dip 4xAMRAP
Core
- Cable Wood Chop 4×12
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