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Back to basics full body routine

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  1. ++++++++++++++++++++++++++++++++
  2. Back to basics full body routine
  3. ++++++++++++++++++++++++++++++++
  4.  
  5. Goal:
  6. -----
  7. Like the title suggests, this is a simple no-frills full body routine.
  8. It's built on the compound lifts, and trains the lifter in strength, size,
  9. and stamina. The objective is versatility and balance.
  10.  
  11. What you will need:
  12. -------------------
  13. 1. Barbell
  14. 2. Weights(enough to add 2.5-5lb increments)
  15. 3. Squat rack(power rack preferred)
  16. 4. Dip bars + pullup bar
  17. 5. Weight bench
  18. 6. Sheet or application to track your progress
  19.  
  20. If #1 and #3 are not available to you, you may use dumbbells if you have a
  21. proper set with 2.5lb increments.
  22.  
  23. Exercises:
  24. ----------
  25. Although there are only eight, they are not going to be a walk
  26. in the park. And each workout you will complete the outlined sets
  27. of all lifts scheduled for the day. Here are some tutorials on performing
  28. these movements:
  29.  
  30. 1. Benchpress - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
  31. 2. Bent row - http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
  32. 3. Squat - http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
  33. 4. Deadlift - http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
  34. 5. Clean & press - https://www.menshealth.com/uk/fitness/a753500/clean-and-press/
  35. 6. Pullup - http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullup.html
  36. 7. Dips - http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html
  37. 8. Farmer's walk - https://www.youtube.com/watch?v=Fkzk_RqlYig
  38.  
  39. Scheduling:
  40. -----------
  41. Full body each day you workout, all 8 per session. Alternate from Type A to Type B week by week.
  42.  
  43. Type A:
  44. 1. Benchpress
  45. 2. Bent row
  46. 3. Squat
  47. 4. Deadlift
  48. 5. Clean & press
  49. 6. Pullup
  50. 7. Dips
  51. 8. Farmer's walk
  52.  
  53. Type B:
  54. 1. Farmer's walk
  55. 2. Dips
  56. 3. Pullup
  57. 4. Clean & press
  58. 5. Deadlift
  59. 6. Squat
  60. 7. Bent row
  61. 8. Benchpress
  62.  
  63. Rep ranges:
  64. -----------
  65. This part has a degree of variation. Each month your number of sets will
  66. remain the same(static), but your rep ranges will change(dynamic). Proceed
  67. from 1 to 2 to 3 each month, then repeat each cycle in the same order. The weight you
  68. use must be enough to stop you before you exceed the rep range.
  69.  
  70. 1. 1-5 reps/3-5 sets for 3 workouts(strength month)
  71. 2. 6-12 reps/3-5 sets for 3 workouts(size month)
  72. 3. 15-25 reps/3-5 sets for 3 workouts(stamina month)
  73.  
  74. Progressive overload:
  75. --------------------
  76. This is the part that requires something to track your records on.
  77. Each month - add 5lbs onto the bar for the lifts you're doing.
  78. Start at the lowest resistance on each lift, and work your way up.
  79. Earn your progress!
  80.  
  81. Also, adding too much weight too quickly will cause stalls, which you want
  82. to avoid. In the event it does occur, reset and reduce weight by 20-30%
  83. and continue the same rate of overload mentioned above.
  84.  
  85. If you reach a stall and can't add weight, use a dropset. Load the bar up
  86. with as much weight as you can lift for your current rep range, do a set, remove some weight,
  87. do another set to failure - and keep repeating until the bar has no weight on it.
  88. Use this technique no more than 2 times a month, per exercise.
  89.  
  90. Cardio/Abs:
  91. -----------
  92. Optionally you may add 5 sets of one ab exercise at the end of each session,
  93. with 30-60 min of cardio done at some point in that day as well.
  94.  
  95. Final notes:
  96. -----------
  97. Rest periods shouldn't be beyond 2 minutes, unless absolutely necessary.
  98. For pullups/dips, use slow eccentric reps or seated variations to complete the rep range until you can do the full versions of the exercise.
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