full body workout€¦ · 05-11-2019 · • barbell/dumbbell bench press • barbell/dumbbell...

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Legal DisclaimerWARNING: All the information presented in Mass-5 Full Body is for educational and resource purposes only. It is not a substitute for, or in addition to, any advice given to you by your physician or health care provider.

Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in Mass-5 Full Body is perceived and utilized, and doing so is at your own risk.

In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with Mass-5 Full Body be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.

Personal DisclaimerWe are not doctors, nor do we possess degrees in nutrition. Rather, we have spent years uncovering the best practices for achieving maximum benefits to the health and physiques of ourselves and others. The advice we give is based on the practical application of such. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments, must be discussed between you and your doctor(s).

Muscle-Building DisclaimerRequired Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never act when it comes to building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials we share are from people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.

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COPYRIGHT NOTICEPublished by:Human Evolution Publishing

Copyright © 2020 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials.Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.

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CONTENTS6 About This Program8 The Anatomy15 Frequently Asked Questions18 Warm Up19 Calculating Your 1-REP Maxes19 The R.P.E Scale20 Indicator Week21 Strength Test 23 Program Explained25 How Do I Progress With This Program?27 Volume Analytics

5-DAY FULL BODY PROGRAM28 Block 1 Week 132 Block 1 Week 236 Block 1 Week 340 Block 1 Week 4

44 Block 2 Week 548 Block 2 Week 652 Block 2 Week 756 Block 2 Week 8

60 Deload Week 9

64 Exercise Substitutions

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ABOUT THIS PROGRAMWho is this 5-Day Full Body Program for?A very common workout split that has been taught by many fitness influencers and professionals is the 3-Day Full Body split. The 3 days of full-body workouts is a great start for beginners or for someone who has a busy life and is limited on the number of days they can train.

However, this program is a few steps up from the beginner 3-Day Full Body split. This is a 5-Day Full Body Program designed for intermediate lifters looking to step into a more advanced, high-frequency training program. The increase in frequency has countless benefits that will give you a different approach to how you complete your weekly volume (sets x reps x weight) for each muscle group

What is the 5-Day Full Body Program?The main goal of this program is to achieve optimal muscle hypertrophy, specifically for intermediate and advanced lifters. If you have been lifting for about 2-5 years, you are starting to realize that making gains and hitting PRs becomes much more difficult. This program was designed specifically to solve just that. If you go through this 5-Day Full Body Program, prepare to hit a lot of PRs and breakthrough your strength & size plateaus with ease.

This program is unlike any other training split that you have done before because of the change in frequency. You may have tried training splits such as an upper/lower, push/pull, or push/pull/legs. Those training splits tend to hit each muscle group only twice per week. This 5-Day Full Body Program trains each muscle group 4-5 times per week.

How does the 5-Day Full Body Program work?This program is made up of 2 different training blocks and then ends with a deload week. I recommend doing the strength test week which will be included to find your estimated 1RM before you begin Block 1. Both training blocks are 4 weeks long which makes the entire program 8 weeks long. Each block has different focuses and different progression schemes.

Block 1 is set up to start off a bit slower to allow your body to get used to the high-frequency training, but don’t worry you will still be making lots of gains and this doesn’t necessarily mean Block 1 will be easy.

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Block 2 is going to be a little more intense and introduce a bit more volume to enforce muscular hypertrophy. Block 2 will also focus a little more on strength and working in the lower rep ranges for your primary lifts. This block of training will be pretty challenging, but you will be very excited to hit numbers you didn’t think were possible after completing the 4 weeks of this block.

After completing Block 2, you will do a deload week. Then I recommend testing your 1-rep maxes again through my strength gauge week. You can then repeat this program or begin a new one.

Recovery is going to be a top priority of this program. During the first week or so you may be slightly more sore than usual. Your body should get used to the high-frequency stimulus and begin to recover faster resulting in faster muscle hypertrophy. The program has been designed to target each muscle group for a specific number of sets that will allow your body to recover and grow at a fast rate. It is important that you follow the program as it is laid out so you don’t add too much volume and slow down recovery and/or get injured.

Who is this program NOT for?Like I mentioned in the beginning, this program is for intermediate-advanced lifters trying to breakthrough strength & size plateaus.

If you have been lifting for less than 2 years, I recommend sticking to a lower frequency program such as:

3 Day Full Body x34 Day: Push/Pull/Push/Pull (Push includes quads. Pull includes hamstrings.)4 Day: Upper/Lower/Upper/Lower5 Day: Upper/Lower/Push/Pull/Legs

Since you are a beginner you will progress very fast with these training splits and will not have trouble breaking through strength & size plateaus as much as an intermediate-advanced (2+ years of lifting) lifter will.

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THE A

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Before we dive into the actual training routine of this program, you must understand the anatomy and physiology of each muscle group. This will help you understand why we do certain exercises in this program and how to best train them.

Every muscle has an origin and an insertion. Muscles attach from at least two points to the bone by tendons. The origin is the part of the muscle that does not move. The insertion moves closer to the origin when a muscle is contracted or flexed. This is important because how a muscle attaches to the skeleton helps determine how it responds to different movements.

There is a contracting/flexing phase when going through a range of motion known as the concentric phase. When lowering the weight and letting it stretch out, this is known as the eccentric phase. There are also two isometric pauses in between the concentric and eccentric phases at the top and bottom of the range of motion.

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Contrary to popular belief, the chest is only made up of one main muscle, the pectoralis major. The pectoralis major has multiple heads. There’s a sternocostal head which attaches to the breastbone and rib cage to your upper arm. There’s also a clavicular head that attaches your collar bone to your upper arm. The chest’s main function is to bring the upper arm across the body, which is horizontal abduction. It is also responsible for internal rotation and shoulder flexion and extension.

EXERCISES:

• Barbell/Dumbbell Bench Press

• Barbell/Dumbbell Incline Bench Press

• Dips • Low-to-High Cable Flyes• Dumbbell Flyes

The deltoids (shoulders) are made up of 3 heads: anterior (front delt) deltoid, lateral (mid delt) deltoid, and posterior (rear delt) deltoid. The main function of the anterior deltoid is shoulder flexion, raising your arm up in front of your body. The front delt is also responsible for internal rotation of the humerus, rotating the shoulder inward. The posterior deltoid is responsible for transverse shoulder abduction, moving your arms out to the side, as well as shoulder external rotation and shoulder hyperextension. The main function of the lateral deltoids is shoulder abduction, raising the arms out to your side.

EXERCISES:Bench Press (front), Incline Press (front), Overhead Press (front, side, rear), Seated Dumbbell Press (front, side, rear), Single-Arm Cable Lateral Raise (side), Dumbbell Lateral Raise (side), Reverse Pec Deck (rear)

CHEST

SHOULDERS

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The upper traps provide the yoke giving off a more alpha appearance. While the lower and mid traps and other musculature of the upper back are responsible for a thicker more defined back. The lats are responsible for back width giving you the coveted v-taper. Put them all together and you will have perfect back symmetry.

Contrary to popular belief, you can’t hit one area of the back without hitting the others. That being said you can emphasize which muscle of the back you want to target.

The upper back’s main function is scapular retraction, which is pulling the shoulder blades in towards the spine. Every muscle in the back will fire when this action is performed. Although the traps are involved with scapular retraction, as well, the upper fibers of the traps are responsible for scapular elevation, or shrugging your shoulders. The lats, which is the largest muscle of the back, will fire during scapular retraction, too, but their main functions are shoulder extension and shoulder adduction. In other words, bringing the arms down in front of the body or from the side.

EXERCISES:

• Bent-Over Row • Chest-Supported Row• Seated Cable Row • Dumbbell Row• Pull-Ups • Lat Pulldowns• Lat Pullovers (Swimmer Row) • Deadlift, Snatch-Grip Shrug

UPPER BACK(LATS & TRAPS)

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The hamstrings are the meaty muscle group on the back of the leg opposite of the quads. They are split into 3 muscles that act together to perform knee flexion (bringing your heel towards your glutes) and hip extension (bringing your leg behind your body). The hamstrings are also really important when it comes to injury prevention, as they are fundamental to stability at the knee joint.

EXERCISES:• Deadlift• Romanian Deadlift• Seated Leg Curl

The quads are arguably the most aesthetic of the leg musculature. The quad is made up of 4 muscles: vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris. All of the muscles work together to perform knee extension. The rectus femoris is also responsible for hip flexion, or bringing your knees to your chest.

EXERCISES:• Squat• Walking Lunges• Leg Press

HAMSTRINGS

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The glutes are one of the most neglected muscle groups in men. Glutes are comprised of 3 heads: gluteus medius, gluteus maximus, and gluteus minimus. The main functions of the glutes are hip extension, hip adduction, external rotation, and posterior pelvic tilt.

EXERCISES:• Squat• Deadlift• Hip Thrust

For some people, the calves are probably the most stubborn muscle group of them all. The calves are split into 2 muscles: soleus and gastrocnemius. Both muscles are responsible for plantar flexion, flexion at the ankle joint, or standing up on your toes. The gastrocnemius also aids the hamstrings with knee flexion.

EXERCISES:• Standing Calf Raise• Seated Calf Raise

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The triceps are comprised of 3 heads located on the posterior and lateral aspect of the upper arm: long head (inside), medial head (middle), lateral head (outside). The long head is the largest of the three located on the back of the arm. The lateral head sits on the lateral aspect of the arm. The medial head is mostly covered by the two other heads. When all 3 heads are built together they merge together to give the coveted horseshoe appearance. The main function of the triceps is elbow extension, straightening out the arm. Elbow extension activates all 3 heads of the triceps. The long head of the triceps is also responsible for shoulder extension, bringing the arm behind the body.

EXERCISES:• Unilateral Overhead Tricep Extension• Tricep Pushdown

TRICE

PS

The biceps are divided into 2 heads: short head (inside of the biceps) and long head (outside of biceps). Often overlooked when talking about arm anatomy is a muscle known as the brachialis. The brachialis is vital when it comes to the thickness of the bicep from the front. The brachialis sits just lateral to the biceps, between them and the triceps. The main function of the biceps is elbow flexion, essentially bringing your lower arm towards your shoulders. As both heads attach to the scapula, there’s also an element of shoulder flexion particularly from the long head of the biceps. The short head also aids in the supination of the wrists. The brachialis is the strongest elbow flexor in the arm.

EXERCISES:• Dumbbell Preacher Curl• Dumbbell Hammer Curl• Incline Dumbbell Curl

BICEPS

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CORE/ABSThe superficial muscles of the core consist of the external obliques, internal obliques, rectus abdominis, and transverse abdominis. Acting together, these muscles form a firm wall that protects your internal organs and they help to maintain proper posture. They also aid in exhaling, as well as to increase intra-abdominal pressure. The actual functions of the core are quite simple. First, the stabilization of the spine, thus, whenever we’re flexing our abs to stabilize our posture doing heavy compound lifts, we aren’t just strengthening the muscles involved, we are also strengthening the core. Second, the core is responsible for spinal flexion, which is a crunching motion to flex the abs. The obliques also play a major role in lateral flexion of the spine, as well as rotation of the trunk.

EXERCISES:• Cable Kneeling Crunch• Side-to-Side Captain Chairs• Ab Rollout

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FREQUENTLY ASKED QUESTIONSFirst off, over-training is more uncommon than you think and it takes a lot to actually be considered over-trained. You will begin to see symptoms that will probably cause you to take it easy before you actually are over-trained, such as: loss of progress and strength, low sleep quality, achy muscles and joints, extreme soreness, and no motivation to train whatsoever.

Over-training is caused by 2 things usually: too much volume and/or too much intensity. However, I have this program set up for each muscle to get anywhere from 10-20 or so sets per week. The only way you could over-train with this program is not following the percentages of your 1RM for your main compounds or if you go up in weight too fast. Typically, we want to keep anywhere from 1-3 reps left in the tank after each set. ABsolute failure will be a rare thing in this program.

You also have to remember that even though we are hitting some muscle groups 5 days per week in this program, it does not mean they are FULL out workouts for that specific muscle group all 5 days.

In fact, after adjusting to the style of this program, your body should adapt and learn how to recover even faster than before you started which will result in faster muscle growth and strength gains due to the speed of recovery.

To keep you safe during this program we will ensure that you do a good full body warm-up, choose the best exercises, and manage your recovery strategically throughout this program by doing certain movements on certain days.

When you begin the program, you may experience some increased soreness for the first week or so. However, training while your sore is not necessarily bad for muscle growth unless it causes your form to slack and results in injury. If you can’t do a full range of motion or get into position for a specific lift because of your soreness, then I

recommend just skipping that exercise for the day. You can always add volume to that exercise or muscle group later in the week once you feel fully recovered and not as sore. If needed, just take a rest day to fully recover.

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01 ISN’T TRAINING EACH MUSCLE 4-5 TIMES PER WEEK OVER-TRAINING?HOW CAN I TRAIN EVERY MUSCLE EVERY DAY?

SHOULD I TAKE A DAY OFF FROM THE GYM IF I AM GETTING VERY SORE FROM MY WORKOUTS?

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04DO I NEED TO TRAIN 5 DAYS IN A ROW OR CAN I SPLIT THEM UP WITH REST DAYS IN BETWEEN?

HOW DO I KNOW IF I AM MAKING PROGRESS WITH THIS PROGRAM?

HOW MUCH MUSCLE WILL I GAIN?SHOULD I WEAR A LIFTING BELT?

I’M UNABLE TO DO A CERTAIN EXERCISE, WHAT DO I DO?

CAN I ADD CARDIO ON TOP OF THIS PROGRAM?

WHAT IF I FEEL 5 DAYS IS TOO MUCH FOR ME?

As long as you are able to complete all 5 days of the program within a 7 day period, you can input rest days wherever you prefer.

Then I recommend switching to a different program. This was designed for intermediate-advanced lifters. If you are at that level you should be able to handle this program and get great results from it.

Since we know that strength gains and muscle growth are directly correlated, if you are getting stronger during this program, chances are you are building muscle at a solid rate, as well. To measure visible progress, take progress pics every 4 weeks. You can also keep track of your body measurements to see how much your muscles are growing. Progressing with your lifts is going to be the main driver of progression with this program.

Take a look at the Exercise Substitutions at the end of this guide.

You can do cardio, but I recommend keeping it low intensity so you do not slow down the recovery from your workouts. Do high-intensity cardio out of the picture or only once in a while.

That depends on how long you have been lifting and your genetic limit. Since you are considered an intermediate-advanced lifter, you have the potential to gain anywhere from 3-6 pounds of muscle per year or about 0.25-0.5 pounds of muscle per month. For females, cut these numbers in half.

The only exercises I recommend using a belt for would be heavy (80% 1RM+) bench press, squats, deadlifts, and overhead presses. However, a belt is optional and is not required.

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Muscle soreness is not necessarily required in order to build muscle. Muscle soreness is usually the result of slower, loaded eccentric (lowering the weight) contractions. During this program, like mentioned before, your body may adapt and recover at an even faster speed than before which is actually good to further your progress.

I AM NO GETTING SORE, IS THIS PROGRAM EVEN WORKING?

WHY DON’T THE EXERCISES CHANGE WEEK TO WEEK?

WHAT DO I DO ONCE I COMPLETE THE PROGRAM?

HOW MUCH SHOULD I EAT WHILE DOING THIS PROGRAM? SHOULD I BULK OR CUT?

That depends on your goals. If you want the best results from this program, a caloric surplus would be best to build muscle. However, you can still do this program at maintenance calories or a caloric deficit and still get good results.

If you want to progress fast, changing your exercise selection every week is not the answer. Focusing on strength progression is. Changing the exercise every week will slow down your strength progression because you are bouncing back and forth between different exercises. Remember, strength is a skill, the more you practice a lift, the better and stronger you become with it.

After you finish the deload week, I recommend running the Strength Gauge Week again to find your new maxes. Then you can either repeat the program or start a new one.

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WARMUPBefore your workout it’s very important to do this full body warm-up routine below. The main purpose of warming up is to improve performance and reduce the risk of injury during your workout. You want to break a light sweat and make sure your body is primed before going into lifting any heavy weights.

EXERCISE SETS REPS NOTES

Treadmill Walk - 5-10min Walk at a brisk pace to get warm and elevate your heart rate

Foam Rolling Routine - 2-5min Foam roll large muscle groups: quads, lats, calves, glutes, pecs, etc.

Banded Over and Back 2 10-15 Use a band and stretch it over and behind your head and back in front

Cable/banded external rotation 2 10-15 10-15 each side

Cable/banded internal rotation 2 10-15 Activate your rear delts and externally rotate to warmup rotator cuff

Cable/banded y raise 2 10-15 Activate your mind and lower trapsFront/back leg swing 2 10-15 10-15 each sideSide/Side leg swing 2 10-15 10-15 each side

After finishing this full body warm-up routine you don’t want to just jump into your working sets and start moving a bunch of heavy weight. For heavy compounds you want to do what’s called pyramid loading. In simple terms, you will do 3-4 light sets, each set will get a little closer to the weight that you use for your actual working sets. For example, if you were going to do 3 sets of 3 for 225 lbs for bench press, you could do the following:

• Bar (45 lbs) x 15 reps • 205 lbs (~90% of working weight) x 1-2• 115 lbs (~50% of working weight) x 8 • Begin Working Sets of 3x3 @ 225 lbs• 155 lbs (~70% of working weight) x 4

Remember, you only need to do Pyramid Loading sets for your main heavy compounds like bench press, squat, deadlift, and overhead press.

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CALCULATING YOUR 1-REP MAXESIf you’ve never trained using percentages, then you’re in for a treat. Never walk into the gym again without knowing exactly how much weight you’re going to push (or pull).

The first thing we must do before following any type of percentage-based training is to find our 1 rep training max (not to be confused with what you’ve done before or think you can do).

For the next 7 days you are going to be on a very intense training split. By the end of the week, you will have pushed your body to limits you never thought you could.

On top of that, you’ll have the 1 rep training max that you’ll use for the remainder of your training.

What you are about to go through is what I call an “indicator week”. This is a 7-day training cycle used to determine a starting point.

Warm up doing the following warm-up routine above, as well as following the pyramid loading scheme for your main heavy compounds that we will be testing.

R.P.E10 No Reps Left - Max9 1 Rep Left - With Struggle8 Bar Speed Slower - 2 Reps in the Tank7 Good Bar Speed - Moves Quickly with Max Force6 Light Weight - Moves Quickly with Moderate Force5 Warm up Weight4 Can be performed for 20 Reps - Not Hard

3,2,1 Will Not Be Used

If we can train in a potentiated state as opposed to being tired and fatigued, increasing force regularly becomes much easier. We know that increasing workload recruits more total muscle fibers. With that said, the more potentiated we are when we train, the easier it will be to increase the load, and ultimately the faster we will force our body to build muscle and gain strength.

THE R

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NOTE:I am not saying that we should NEVER train to failure. I am simply suggesting that if you want to optimize your gains, training to failure too frequently can hinder results.

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INDICATOR WEEKSunday RecoveryMonday Squat & Bench VolumeTuesday OHP & Deadlift Volume

Wednesday RecoveryThursday Squat and Bench 1RM

Friday OHP 1RMSaturday Deadlift 1RM

READ THIS!1. AMRAP = As Many Reps As Possible2. The weight used for your AMRAP set should be the same used in your previous working sets.3. You MUST track the weight and reps hit on every AMRAP set. These numbers will be used to

determine your 1RM.4. Rest as long as necessary before going for your AMRAP set.

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STRENGTH TEST

EXERCISE SETS REPS REST R.P.ESquat 4 8 60-90 Sec. 9Bench Press 4 8 60-90 Sec. 9Leg Extensions 3 10 60 Sec.Hamstring Curls 3 10 60 Sec.Calf Raise 4 8 45-60 Sec.

EXERCISE SETS REPS REST R.P.EOHP 4 8 60-90 Sec. 9Deadlift 4 6 90-120 Sec. 8Lateral Raises 3 10 60 Sec.Front Raises 3 10 60 Sec.Face Pulls 3 12 60 Sec.

EXERCISE SETS REPS REST R.P.E

EXERCISE SETS REPS REST R.P.ESquat 6 4 90 -120 Sec. 8Squat 1 AMRAP 10Bench Press 6 4 90 -120 Sec. 8Bench Press 1 AMRAP 10Incline DB Press 3 8 60-90 Sec.Cable Flyes 2 10 60 Sec.

MOND

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RECOVERY

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EXERCISE SETS REPS REST R.P.EOHP 6 4 90-120 Sec. 8OHP 1 AMRAP 10Close-Grip Bench 3 6 60-90 Sec.OH Triceps Ext. 3 10 60 Sec.Pushdowns 3 10 60 Sec.

EXERCISE SETS REPS REST R.P.EDeadlift 5 3 2-3 Mins. 7Deadlift 1 AMRAP 10Horizontal Pull 4 8 60-90 Sec.Vertical Pull 4 8 60-90 Sec.DB Curls 2 10 45-60 Sec.Hammer Curls 2 10 45-60 Sec.

EXERCISE SETS REPS REST R.P.E

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RECOVERYSTEP 1DOWNLOAD YOUR 1RM CALCULATOR

iPhone: Reps CalculatorAndroid: 1 Rep Max CalculatorWeb: OneRepMax

STEP 2PLUGIN YOUR NUMBERS

Once you’ve opened your calculator, you’ll see a slot for entering the weight and repetitions. Use your AMRAP numbers for this.

The calculator will then spit out your estimated 1 rep max.

STEP 3CALCULATE YOUR TRAINING MAX

Find 92% of your estimated 1 rep max.

For example: If your estimated 1 rep max for the deadlift is 405, then your training max should be 92% of that.

405 x 0.92 = 372.6 – Your Training Max is 373 lbs.

Once you have completed your indicator week, it is time to find your training max.

https://apps.apple.com/us/app/reps-calculator-utility-for/id681279192

https://apps.apple.com/us/app/reps-calculator-utility-for/id681279192

https://play.google.com/store/apps/details?id=com.DBomb.OneRepMax&hl=en

https://www.exrx.net/Calculators/OneRepMax

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PROGRAM EXPLAINEDWHY HIGH FREQUENCY WORKS SO WELL?

One reason why high-frequency training is so great is because of the impact it has on muscle protein synthesis (MPS). MPS is the synthesis of new muscle protein, or in simple terms when the muscle repairs

and grows. When you are eating a decent amount of protein per day and train hard with weights, your muscles create new muscle tissue through elevated MPS. This spike in MPS doesn’t last very long after training a specific muscle group, about 48-72 hours for beginners and around 24 hours for some more experienced lifters. In simple terms, the process that builds muscle stops after about a day after hitting that specific muscle group. For this reason, the bro-split (Mondy: Chest, Tuesday: Back, Wednesday: Legs, etc.), gets a lot of hate because it only targets each muscle group once per week. So, it could be said that waiting an entire week to hit the same muscle again is wasting MPS spikes, which is leaving a lot of gains on the table.

Even though increases in MPS results in more muscle hypertrophy, we have to factor in muscle protein breakdown (MPB), the opposite of MPS. Recent studies have shown that increasing the frequency that a muscle group gets hit from 1x to 2x per week has a significant difference and results in more muscle growth. However, they found that training a muscle group more than twice per week didn’t make any difference. Although researchers have found that using a higher frequency more than twice per week doesn’t affect MPS much, they found that more frequency can be used to better manage your weekly volume.

Another advantage of doing high-frequency training is the higher weekly volumes it allows you to do. Volume is the number of working sets. Studies have shown that a higher weekly volume usually results in more muscle

hypertrophy, to an extent. So, doing a higher frequency program allows you to take, let’s say 20 sets per week and split it up into 5 days instead of trying to cram 20 sets into one or even two workouts per week.

MORE MUSCLE PROTEIN SYNTHESIS

HIGHER WEEKLY VOLUME02

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Let’s say you are doing a full out chest day with 5 exercises, by the time you get done the bench press and maybe one more exercise, your chest is fried. This either leads you to lower the weight or using only half of your effort in the

following exercises because your chest is already fatigued. Now, on the flip side, when you do a high-frequency program, you can take those 5 exercises for chest and do just one of them per day. Your chest won’t be as fatigued if not at all when splitting up your 5 chest exercises into 5 days. By focusing on just one or two exercises per muscle group per day, you are going to be able to have much more effective sets and your total weekly volume for each muscle group will probably be higher than if you were to split each muscle group into just 1 or 2 days of training per week.

Recent studies have shown that once you do any more than 5-10 sets per muscle group in a single workout, you are just wasting time and energy. These sets past the effective limit are also known as “junk volume”. You

would be better off doing any additional volume past 10 sets on another training session. For this reason, the full body high-frequency split allows you to stay clear of “junk volume” because you are usually doing only about 3-5 sets per muscle group in a single training session.

You’ve heard me say it before, but strength is a skill. The more you practice lifting the better and stronger at it you become. What’s even more important is practicing the right way. By hitting each muscle group more frequently, you are able to become more aware of your

body and how it works and get a better mind-to-muscle connection. So, when you put together lots of “effective” practice, it will result in a lot more strength and muscle gains over time.

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HIGHER QUALITYVOLUME

NO MORE “JUNK VOLUME”

MOREPRACTICE

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HOW DO I PROGRESS WITH THIS PROGRAM?This program starts off with you finding your estimated 1-rep max with the Strength Test Week program. Then you start the program based on your 1RMs for bench press, squat, deadlift, and overhead press. The program is 8 weeks long and is separated into two separate blocks that are each four weeks long. Block 1 starts off with a lower intensity to allow your body to adapt to the higher frequency. Each week the intensity will increase and peak on Week 4. After Week 4, you will begin Block 2, which by then your body should be adapted to the high-frequency training. You should feel much stronger than you did in Week 1 and able to handle much heavier weight. During Block 2, you will see a slight difference in progression for your main compounds, but the intensity will be much higher.

Throughout the entire program, for your main compounds such as bench press, squat, overhead press, and deadlift, you will see a percentage of your 1RM. You will know exactly what weight to use each day for each of these exercises based on that percent.

EXAMPLE:Do bench press for 3 sets of 3 @85%Let’s say your 1RM for bench press is 225 lbs.225 x 0.85 = 191.25 (~190 lbs)

So, you would bench press for 3 sets of 3 with 190 lbs.

For other exercises that do not have a percentage number next to them, you will see they have a rep “range” instead of a specific number of reps to aim for. On Week 1 you will start with a weight that you can do good form with for the given rep range with 2-3 reps left in the tank after the set is over for each exercise. You increase the weight only when you are able to hit the end of the rep range for all the sets given. If you do not hit the end of the rep range for all your sets, the next time you will stay at the same weight and aim to do so. If you are unable to hit the given rep range for any/all the sets given, then the next time you will decrease the weight. Usually, you will be increasing the weight by only 5 pounds, unless you feel you can go up more without sacrificing form.

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EXAMPLE #1: EXAMPLE #2: EXAMPLE #3:

Given sets and rep range:4 sets of 6-8 @100lbs



Set 1: 8 @100lbsSet 2: 8 @100lbsSet 3: 8 @100lbsSet 4: 8 @100lbs



Next time you will increase the weight to 105lbs and repeat the process.

Next time you will keep the weight the same and aim to hit 8 reps again for ALL your sets before increasing weight.

Next time you will decrease the weight by 5lbs or more to ensure you can perform the given rep range for all sets.

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VOLUME ANALYTICSEXERCISE WEEK 1 | BLOCK 1

VOLUMEWEEK 2 | BLOCK 1



VOLUMEChest 15 15 15 15Upper Back 12 12 12 12Lats 9 9 9 9Upper Traps 9 9 9 9Quads 9 9 9 9Hamstrings 9 9 9 9Glutes 15 15 15 15Delts 21 21 21 21Biceps 9 9 9 9Triceps 6 6 6 6Calves 9 9 9 9Abs 9 9 9 9

EXERCISE WEEK 5 | BLOCK 2VOLUME

WEEK 6 | BLOCK 2VOLUME



Chest 15 15 16 16Upper Back 15 15 15 15Lats 11 11 11 11Upper Traps 9 9 12 12Quads 9 9 12 12Hamstrings 9 9 12 12Glutes 15 15 21 21Delts 25 26 27 28Biceps 9 9 9 9Triceps 6 6 6 6Calves 11 11 9 9

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5-DAY FULL BODY PROGRAM

BLOCK 1WEEK 1

FULL BODY WORKOUT

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DAY 1 BLOCK 1 WEEK 1EXERCISE SETS REPS % 1RM REST 1 2 3 NOTES

BB Bench Press 3 3 85% 2-4 min Tuck your elbows & slight arch in lower back

BB Bent-Over Row 3 8-10 - 1-2 minFully protract & retract shoulder blades through full ROM

Hip Thrust 3 10-12 - 2-3 min Squeeze the glutes at the top

DB Lateral Raise 3 10-12 - 1-2 min Focus on a mind-to-muscle connection & slow eccentric

DB Preacher Curl 3 12-15 - 1-2 min Squeeze through your pinky fingers

Standing Calf Raise 3 8-10 - 1-2 min No bouncing, full stretch & contraction

Cable Kneeling Crunch 3 8-10 - 1-2 min Use your abs to crunch the

weight, not your arms


BB Back Squat 3 3 85% 2-4 min Neutral spin, keep knees out, sit back & down

Seated DB Shoulder Press 3 6-8 - 2-3 min Don’t arch your lower back

SA Overhead Tricep Extension 3 10-12 - 1-2 min Full stretch & contraction

Lat Pulldown 3 8-10 - 1-2 min Drive your elbows down

DB Incline Press 3 12-15 - 1-2 min Neutral grip to rotation

Snatch-Grip BB Shrug 3 10-12 - 1-2 min Shrug up & in towards ears

DB Row 3 8-10 - 1-2 min Pull with your elbows

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Weighted Pull-Up 3 4-6 - 2-3 min 1.5x shoulder width grip

Seated Leg Curl 3 12-15 - 2-3 min Control the negative

SA Cable Lateral Raise 3 12-15 - 1-2 min Raise the weight “out” not

just “up”

DB Hammer Curl 3 8-10 - 1-2 min Keep your upper arms at your side

Captain’s Chair 3 10-12 - 1-2 min Side-to-side to target obliques

Seated Calf Raise 3 10-12 - 1-2 min Full ROM & no bouncing

Low-To-High Cable Fly 3 12-15 - 1-2 min Fully stretch your chest &

keep constant tension


Overhead Press 3 6 75% 3-4 min Up and over your head

Tricep Pushdown 3 10-12 - 1-2 min Slightly bend over

DB Fly 3 10-12 - 1-2 min Fully stretch your chest

Chest-Supported Row 3 8-10 - 1-2 min Full shoulder protraction & retraction

Walking Lunges 3 20 steps - 2-3 min Push up through your

heels

Reverse Pec Deck 3 15-20 - 1-2 min Mind-to-muscle connection with rear delts

Leg Press 3 12-15 - 1-2 min Wide stance & toes angled out

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Deadlift 3 3 85% 3-4 min Hinge at the hips, don’t squat the weight up

Incline DB Curl 3 10-15 - 1-2 min Keep upper arm behind torso

AB Rollout 3 10-12 - 1-2 min Use abs to roll back

Standing Calf Raise 3 12-15 - 1-2 min Full ROM & no bouncing

Weighted Dip 3 8-10 - 1-2 min Tuck your elbows & keep your shoulders down & back

Swimmer Row 3 12-15 - 1-2 min Mind-to-muscle connection in the lats

Seated Cable Row 3 10-12 - 1-2 min Pull with your elbows & use hands as hooks

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BLOCK 1WEEK 2

FULL BODY WORKOUT

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BB Back Squat 3 5 80% 2-4 min Neutral spine, keep knees out, sit back & down

Seated DB Shoulder Press 3 6-8 - 2-3 min Don’t over arch your lower

backSA Overhead Tricep Extension 3 10-12 - 1-2 min Full stretch & contraction



Snatch-Grip BB Shrug 3 10-12 - 1-2 min Shrug up in towards your

ears


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just “up”

DB Hammer Curl 3 8-10 - 1-2 min Keep your upper arms at you side








DB Fly 3 10-12 - 1-2 min Fully stretch you chest

Chest-Supported Row 3 8-10 - 1-2 min Full shoulder protraction &

retraction


heels



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AB Rollout 3 10-12 - 1-2 min Use abs to roll back up


Weighted Dip 3 8-10 - 2-3 minTuck your elbows & keep your shoulders down & back



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BLOCK 1WEEK 3

FULL BODY WORKOUT

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BB Bench Press 3 3 87.5% 2-4 min Tuck your elbows & slight arch in lower back









BB Back Squat 3 3 87.5% 2-4 min Neutral spine, keep knees out, sit back & down






ears


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just “up”







Overhead Press 3 6 77.5% 3-4 min Up and over your head




retraction


heels



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Deadlift 3 3 87.5% 3-4 min Hinge at the hips, don’t squat the weight up







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BLOCK 1WEEK 4

FULL BODY WORKOUT

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FULL BODY WORKOUT

















ears


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just “up”











retraction


heels



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Deadlift 3 5 82.5% 3-4 min Hinge at the hips, don’t squat the weight up







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BLOCK 2WEEK 5

FULL BODY WORKOUT

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FULL BODY WORKOUT

















ears


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FULL BODY WORKOUT





just “up”











retraction


heels



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FULL BODY WORKOUT









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FULL BODY WORKOUT


BLOCK 2WEEK 6

FULL BODY WORKOUT

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FULL BODY WORKOUT

















ears


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FULL BODY WORKOUT





just “up”











retraction


heels



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FULL BODY WORKOUT









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FULL BODY WORKOUT


BLOCK 2WEEK 7

FULL BODY WORKOUT

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FULL BODY WORKOUT

















ears


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just “up”











retraction


heels



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Weighted Dip 3 8-10 - 1-2minTuck your elbows & keep your shoulders down & back



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BLOCK 2WEEK 8

FULL BODY WORKOUT

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FULL BODY WORKOUT

















ears


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just “up”











retraction


heels



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FULL BODY WORKOUT









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FULL BODY WORKOUT

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DELOADWEEK 9

FULL BODY WORKOUT

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DAY 1 DELOAD WEEK 9EXERCISE SETS REPS % 1RM REST 1 2 3 NOTES
















ears


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Weighted Pull-Up 3 6 - 2-3 min 1.5x shoulder width grip



just “up”











retraction


heels



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EXERCISE SUBSTITUTIONSIf you are unable to do any of the exercises in this program due to injury, discomfort, or your gym simply doesn’t have the equipment, use this list of exercise substitutions to replace that exercise with another that fits better.

**ALL EXERCISES ARE IN ALPHABETICAL ORDER.**

AB ROLLOUT: elbow plank, elbow plank on yoga ball, hollow body holdBACK SQUAT: Hack squat, smith machine squat, leg pressCHEST-SUPPORTED ROW: Cable seated row w/ band, machine rowBARBELL BENCH PRESS: Dumbbell press, machine chest press, smith machine benchBARBELL BENT-OVER ROW: Chest-supported row, seated cable row, dumbbell rowCABLE KNEELING CRUNCH: Bodyweight crunch, V sit-up, bicycle crunchCABLE LAT PULLOVER (SWIMMER ROW): Lying dumbbell pulloverCABLE SEATED ROW: Dumbbell rowCHEST-SUPPORTED ROW: cable seated row, dumbbell rowDEADLIFT: Sumo deadliftDUMBBELL FLY: cable fly, pec deck flyDUMBBELL INCLINE PRESS: Barbell incline press, deficit push-upDUMBBELL LATERAL RAISE: Machine lateral raise, Egyptian lateral raiseDUMBBELL PREACHER CURL: Machine preacher curl, dumbbell curl, barbell curlDUMBBELL ROW: Cable single-arm row, dumbbell chest-supported row DUMBBELL WALKING LUNGES: Single leg-leg press, bulgarian split squatHAMMER CURL: EZ bar pronated curl, rope hammer curlHIP THRUST: Glute bridge, hyperextensionINCLINE DUMBBELL CURL: Behind the back cable curlLAT PULLDOWN: Pull-up, supinated pulldownLEG PRESS: Goblet squat, walking lungeLOW TO HIGH CABLE FLY: Pec deck, dumbbell flyOVERHEAD PRESS: Seated barbell overhead press

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REVERSE PEC DECK: Reverse cable flyeROMANIAN DEADLIFT: Stiff leg deadlift, block pull (4”)SEATED CALF RAISE: Standing calf raise, leg press calf raiseSEATED DUMBBELL SHOULDER PRESS: Arnold Press, machine shoulder press SEATED LEG CURL: Lying leg curl, sliding leg curlSIDE-TO-SIDE CAPTAIN CHAIR: Low-to-high cable chop, russian twistsSINGLE-ARM CABLE LATERAL RAISE: Dumbbell lateral raise, machine lateral raiseSINGLE-ARM CABLE OVERHEAD EXTENSION: Dumbbell overhead triceps extensionSTANDING CALF RAISE: Seated calf raise, leg press calf pressSNATCH-GRIP BARBELL SHRUG: Trap bar shrug, smith machine wide-grip shrugTRICEP PUSHDOWN: Close-grip bench press, dips, dumbbell kickbackWEIGHTED DIP: Assisted dip, machine dip, close-grip bench press, decline bench pressWEIGHTED PULL-UP: Lat pulldown, neutral-grip pull-up

full body workout€¦ · 05-11-2019 · • barbell/dumbbell bench press • barbell/dumbbell...

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