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- Back to basics full body routine
- ++++++++++++++++++++++++++++++++
- Goal:
- -----
- Like the title suggests, this is a simple no-frills full body routine.
- It's built on the compound lifts, and trains the lifter in strength, size,
- and stamina. The objective is versatility and balance.
- What you will need:
- -------------------
- 1. Barbell
- 2. Weights(enough to add 2.5-5lb increments)
- 3. Squat rack(power rack preferred)
- 4. Dip bars + pullup bar
- 5. Weight bench
- 6. Sheet or application to track your progress
- If #1 and #3 are not available to you, you may use dumbbells if you have a
- proper set with 2.5lb increments.
- Exercises:
- ----------
- Although there are only eight, they are not going to be a walk
- in the park. And each workout you will complete the outlined sets
- of all lifts scheduled for the day. Here are some tutorials on performing
- these movements:
- 1. Benchpress - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
- 2. Bent row - http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
- 3. Squat - http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
- 4. Deadlift - http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
- 5. Clean & press - https://www.menshealth.com/uk/fitness/a753500/clean-and-press/
- 6. Pullup - http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullup.html
- 7. Dips - http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html
- 8. Farmer's walk - https://www.youtube.com/watch?v=Fkzk_RqlYig
- Scheduling:
- -----------
- Full body each day you workout, all 8 per session. Alternate from Type A to Type B week by week.
- Type A:
- 1. Benchpress
- 2. Bent row
- 3. Squat
- 4. Deadlift
- 5. Clean & press
- 6. Pullup
- 7. Dips
- 8. Farmer's walk
- Type B:
- 1. Farmer's walk
- 2. Dips
- 3. Pullup
- 4. Clean & press
- 5. Deadlift
- 6. Squat
- 7. Bent row
- 8. Benchpress
- Rep ranges:
- -----------
- This part has a degree of variation. Each month your number of sets will
- remain the same(static), but your rep ranges will change(dynamic). Proceed
- from 1 to 2 to 3 each month, then repeat each cycle in the same order. The weight you
- use must be enough to stop you before you exceed the rep range.
- 1. 1-5 reps/3-5 sets for 3 workouts(strength month)
- 2. 6-12 reps/3-5 sets for 3 workouts(size month)
- 3. 15-25 reps/3-5 sets for 3 workouts(stamina month)
- Progressive overload:
- --------------------
- This is the part that requires something to track your records on.
- Each month - add 5lbs onto the bar for the lifts you're doing.
- Start at the lowest resistance on each lift, and work your way up.
- Earn your progress!
- Also, adding too much weight too quickly will cause stalls, which you want
- to avoid. In the event it does occur, reset and reduce weight by 20-30%
- and continue the same rate of overload mentioned above.
- If you reach a stall and can't add weight, use a dropset. Load the bar up
- with as much weight as you can lift for your current rep range, do a set, remove some weight,
- do another set to failure - and keep repeating until the bar has no weight on it.
- Use this technique no more than 2 times a month, per exercise.
- Cardio/Abs:
- -----------
- Optionally you may add 5 sets of one ab exercise at the end of each session,
- with 30-60 min of cardio done at some point in that day as well.
- Final notes:
- -----------
- Rest periods shouldn't be beyond 2 minutes, unless absolutely necessary.
- 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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