I've decided to start with full body routines as I think it's a great training split to start off with and its the one I started with myself.
Full body routines are normally done 3 days per week and as the name suggests works the entire body each routine, although they can be tailored to work some body parts more than others, for instance if you have naturally bigger legs you could drop leg training from the second workout and make it more upper body dominant or focus on a specific weaker body part although this wouldn't often be needed in someone new to resistance training.
Longevity - although full body is a great way to start it isn't a split that you can use long term or not optimally at least, as you progress your muscles will need more stimulus to grow so adding extra exercises for body parts becomes impractical with a full body set up as workouts will become ridiculously long, at that point its time to move on to perhaps an upper lower split or PPL which will be covered in part 3.
Exercise selection- as your limiting the number of exercises for any given body part the best choice is compound lifts for the most part so think bench press, military press, deadlifts and squats as a core part of building these full body sessions.
Reps and sets- this is really goal dependant but a good place to start is 8-12 reps unless your main goal is strength in which case I would opt for around 5 reps per set
Rest time between sets- Again this can vary based on goals, for instance if your going for strength and heavy low reps sets I would increase rest times, it’s also a good idea to vary them from exercise to exercise, a set of dumbbell curls won’t require as much rest time as a set of heavy deadlifts.
Example - goal muscle growth and or fat loss depending on nutrition
Rope crunches 4 sets of 8-12
Seated dumbbell press 3 sets 8-12
Flat bench press. 3 sets 8-12
Pull-ups 3 sets to failure
Barbell curl 3 sets 15
Tricep rope push downs 3 sets 15
Leg extensions 3 sets 8-12
Stiff leg deadlifts 3 sets 8-12
Leg raises 3 sets to failure
Military press 3 sets 8-12
Dumbbell Flys 3 sets 8-12
Bent over rows 3 sets 8-12
Dumbbell Curls 3 sets 15
Close Grip Bench Press 3 sets 8-12
Barbell squats 3 sets 8-12
Walking lunges 3 sets 20
Plank 2 sets to failure
Cable lateral raises 3 sets 8-12
Incline bench press 3 sets 8-12
Preacher curls 3 sets 8-12
Dumbbell tricep extension 3 sets 8-12
Seated rows 3 sets 8-12
Leg press 3 sets 8-12
Deadlifts 3 sets 6-8
Sets listed are working sets take as many warm up sets as needed, the aim should be once form has been mastered to record all sets and weights and aim to progress on the next rotation either by adding reps or if you’ve hit the reps detailed above add weight. If you find these sessions too long I would recommend dropping the bicep and tricep exercises as these body parts get hit on push and pull movements As always any questions feel free to drop me an email.
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