100 Reps Per Set Shocker Fullbody Workout

Blast out of a rut with 100 reps per set. 100 rep sets can be used to shock the entire body for a week or two, or to bring up a lagging part.

Workout Summary

Build Muscle
Full Body
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

Maik Weidenbach

This workout deals with an incredibly scary rep number that was first made popular by Rory Leidelmeyer in the early 1980s: 100 reps per set. Yes, you read that right. I am suggesting that you perform 100 reps of an arm exercise. What?!

For decades, we have been told that 8-10 reps is the ticket to hugeness. This still holds true, but doing an occasional 100-rep workout achieves three things: it pushes your pain barrier, it gives you improved vascularization, and it increases the glycogen reserves within your target muscle. All this will set the stage for further growth.

Basically, the 100s can be used twofold:

  1. For a shock week or two to train the whole body in that matter or,
  2. To bring a lagging muscle group up to speed.

Since none us are happy with the size of their arms, I took a chapter from my book "30 Secrets for Bigger Arms" to help you up to speed.

For this workout, pick a weight that's about 30-40% of your regular training weight, and perform 40+ reps. After that, rest one second per rep minus 100. When you get to 50 repetitions, rest 50 seconds; when you’re at 99 reps, rest one second, etc. (If you cannot reach 40 reps during your first attempt, choose a lighter weight next time. Conversely, if you get to 70+ in the first attempt, go a bit heavier.)

Here is a sample workout for arms: one set of 100 each, 3 minutes between exercises:

  1. Incline dumbbell curls
  2. Decline triceps extension
  3. Cable concentration curls
  4. Triceps rope press downs

This would be a sample workout for a lagging muscle group, you can modify it for any muscle. I would stay away from free compound exercises and train mostly with machines since fatigue and pain reach a whole new level on this program (I have seen grown men struggle with 185lbs on the incline bench). 100 free squats can be potentially fatal, whereas 100 leg press will only make you run for the bath room. The idea of being stuck under the incline barbell is also not very appealing, I take the hammer strength in that case.

Now what about a whole body program? Here I would stick to two sessions a week, trust me it is plenty.

100 Rep per Set - Workout 1

  1. Leg Press
  2. Lat Pull Down
  3. Incline Bench Press
  4. Barbell Shrugs
  5. Dumbbell Lateral Raise
  6. Hammer Curls
  7. Cable Tricep Extension
  8. Leg Press Calf Raise

100 Rep per Set - Workout 1

  1. Rack Deadlifts (use straps)
  2. Cable Flyes
  3. Seated Cable Rows
  4. Seated Shoulder Press
  5. Pullovers
  6. Reverse Barbell Curl
  7. Overhead Tricep Extensions with Rope
  8. Weighted Crunches

As for supplements, I would use some BCAAs during the workout, maybe 200-300 mg of caffeine and 3 grams of l-tyrosine before the workout in order to increase the mental focus. You should drink plenty of water as well.

I would definitely not attempt the 100s on a low carb diet (if you can, more power to you). But since the purpose is to achieve a monster pump, low carb is somewhat counterproductive. My preference is to do a little carb/creatine loading leading up to the workout, something along the lines of 4 meals with 50 grams of carbs each plus 5 grams of creatine. If you workout in the AM, have a big sushi or pasta dinner.

Either way, give the 100s a try. They will stimulate new growth in your body. In addition, they will create a much greater mental toughness which will then spill over into your other workouts. Just do not be embarrassed if you are struggling with 80 lbs on the lat pull down.

Enjoy the five days of soreness afterwards!

Photo Credits:

Dennis Dean Photography


About The Author
Maik is an Olympic-level swimmer who turned to muscle building. He is now an author, and one of the most sought-after trainers in Manhattan.

106 Comments+ Post Comment

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Posted Tue, 07/24/2012 - 00:27
for the life of me i dont understand the rest times explained?
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Posted Mon, 07/30/2012 - 08:14
It is 100 seconds minus the amout of reps you did in the set. So i you manage 99 reps in the first set you only get one second rest. If you do 44 reps in the second set you get 56 seconds before your final set.
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Posted Sat, 10/19/2013 - 19:46
So, about the reps. Do I start the exercise sets like this? 1, rest 99 seconds. then, 1-2, rest 98 seconds then 1-2-3, rest 97 seconds then 1-2-3-4, rest 96 seconds then 1-2-3-4-5, rest 95 seconds then 1-2-3-4-5-6, rest 94 seconds ten 1-2-3-4-5-6-7, rest 93 seconds then 1-2-3-4-5-6-7-8. rest 93 seconds So on up to 100, for each exercise?
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Posted Mon, 07/30/2012 - 05:37
(100) - (number of reps completed) = (rest you should take in seconds)
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Posted Thu, 09/18/2014 - 09:54
I have started with fitness workout and I don't know how to do exercises. So 1 rep is 2 pull ups? How much is recommended time between exercises? What do you mean with (rest you should take in seconds)?
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Posted Wed, 08/01/2012 - 17:31
Thanks I got it now!!
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Posted Fri, 08/03/2012 - 14:31
Ernest gregory
I like bodybuilding so mush that I want to become one of the strongest men
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Posted Fri, 08/03/2012 - 16:06
how will i set this in my work out routine if i use the sample workout sheet on your article?
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Posted Fri, 08/03/2012 - 16:07
how will use the sample sheet to continue the work out
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Posted Sun, 08/05/2012 - 23:01
So, Do I do 100 set in one shot of each excersice or do I do it in several set until I reach 100 complete set?
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Posted Mon, 08/06/2012 - 11:47
Wait... was he saying that we should be able to do 185 on incline bench 100 times? :(
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Posted Sun, 01/20/2013 - 11:41
What, you can't? I thought everyone could...haha
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Posted Tue, 08/07/2012 - 06:07
How many weeks do you do it for?
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Posted Tue, 08/07/2012 - 11:31
How many sets of hundreds do I do per exercise? So once I do a hundred, I should move to the next muscle?
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Posted Fri, 08/10/2012 - 12:55
he was saying they struggled doing 185lbs 8 times. and it says you only need one set of 100 a exercise then the next thing on the list. and if you can do 100 in a straight shot then your weight isnt heavy enough. and id say go until your satisfied with your strength and look i guess.
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Posted Sun, 08/12/2012 - 01:18
The rest per rep makes no sense at all. So you only do 50 reps and you get to rest 50 seconds. But if you did 98 reps you only get two seconds of rest? That's back asswards.
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Posted Mon, 09/03/2012 - 10:15
of cus .. 1 set only 100 u done 98 already, left 2 more, u need rest how long ?!
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Posted Wed, 02/06/2013 - 15:42
u only need to do 2 more reps so if u need more time than 2 seconds to get to reps there is something wrong
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Posted Sun, 08/12/2012 - 08:50
Maik Wiedenbach
one set of one hundred per exercise, one exercise per body part
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Posted Wed, 08/15/2012 - 10:24
Maik Wiedenbach
@ Kyle: as stated, if you get above 70 reps in the first attempt , the weight was too light. add 15% for the next round. Normally the set goes something like this 40-25-15-10-10 5-5 reps. Always try it out before criticizing it, great physiques have been built with this system. @ david: that about sums it up but usually 3 weeks is the max anyone can keep such an intense program up.
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Posted Thu, 08/16/2012 - 13:11
I tried it last week, intense. Definitely shocked my muscles and I can feel the carryover into this week, on my normal split/rep range (i am currently on the intermediate 3 day full body workout Steve Shaw covered in an article, so this fits in nicely as a changeup)
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Posted Sat, 12/29/2012 - 15:11
40-25-15-10-10-5-5 that equals 110
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Posted Mon, 07/14/2014 - 19:15
Great physiques are not built by the routines, but by the foods you eat.
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Posted Wed, 08/15/2012 - 16:24
so how many times could u do this.....say i wanted to do this workout once every month is ok to do or is that too much??
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Posted Wed, 08/22/2012 - 17:42
Maik Wiedenbach
It really depends on how much rest you have, how stressful your life is etc. I use it once or twice a month or every week for a stubborn muscle for a month . As long as you are eating+ sleeping enough, you ll be ok.
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Posted Mon, 08/20/2012 - 19:03
I am interested in trying this. But can i use this as a continuation of my existing routine? 2 days is not enough time in the gym for a whole week you know?
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Posted Wed, 08/22/2012 - 17:43
Maik Wiedenbach
Kevin, I do not know your body but for me two days a week of this is enough. But if you feel like it you could workout A on Monday, Wednesday Workout B, Friday A etc. let me know how it goes
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Posted Fri, 08/24/2012 - 14:38
Aaron E.
Do we only do the workout once on the day we do it or multiple times?
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Posted Sun, 08/26/2012 - 22:37
hi Maik hope ur good mate. just 1 question. how many sets do we do per exercise and how many reps per set etc? and do i start off with the heaviest i can lift goin down to the lightest or lightest to heaviest. i ve been training for a lil while but cant seem to see much results :(
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Posted Fri, 08/31/2012 - 08:09
... also I'm lifting 10 pounds, 3 sets of 70 reps. Not sure if I can gp any heavier! Thanks.
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Posted Fri, 08/31/2012 - 17:08
Maik Wiedenbach
Aaron, twice a week is plenty. Sam, the set up is like this: pick your regular weight and half it. So lets assume you can bench 200 lbs for 10 reps, so you would start with 100 lbs. From there you should get 40 reps or so, then you rest 1 second for every rep missing. If you got 40 reps, you are missing 60 reps, so you rest 60 seconds. From there on you take as many sets as needed. Most people do something like this 40-25-20-10-5 reps=100 reps in total.Feel free to check out my books:)
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Posted Tue, 09/04/2012 - 16:51
You have shown 2 "workout 1"s". Are both these workouts to be done the same day or one a few days after the other? I tried it today and enjoyed it. Took about an hour for the first workout - is that about right? Thanks
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Posted Wed, 09/05/2012 - 18:16
thanks for writing back to me Maik i really appreciate it. so basically if i want lean muscle and definition its best to lift half the weight i usually do and do more reps and increase the weight each set? does this apply for exercises for every body part?
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Posted Thu, 09/06/2012 - 10:00
Maik Wiedenbach
Debi, it should be workout A and B, thanks for pointing this out. I recommend a monday/thursday routine. Sam: there is no routine to get cut or to get big, this depends on your diet. The 100s are merely thought to revamp a stale routine.
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Posted Thu, 10/18/2012 - 12:09
Maik , so u suggest we do work out A and B the same day ane rest tuesday and wed. an do it again thurscday..so get two days of rest in between..or do my reg workout tuesday wed..Thanks I really look forward to trying this
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Posted Tue, 09/18/2012 - 19:02
luke squires
Can I use this routine for fat loss?
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Posted Thu, 09/20/2012 - 11:28
Maik Wiedenbach
Luke, any routine will work for fat loss as low as you are in a calorie deficit. There is no "cutting" routine per se. Check out my latest article on how to get in contest shape. Maik
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Posted Mon, 09/24/2012 - 20:41
So, this routine is to do it once in a while? is not a constant routine?
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Posted Thu, 09/27/2012 - 12:20
Maik Wiedenbach
As it says further up, 4 weeks is the most amount of time id recommend
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Posted Thu, 10/04/2012 - 04:17
total body pump for sure!! This is great, your whole body feels pumped and full, cant wait for the next training day!!
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Posted Thu, 10/04/2012 - 13:17
Maik Wiedenbach
great to hear, Jonesy. Please check out my other articles as well, you might find them useful. Maik
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Posted Tue, 10/09/2012 - 21:57
i am struggling to increase my strength i have hit some sort of plateau, so this work out after two weeks of it should help me gain strength when i return to my normal workout?
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Posted Sun, 10/14/2012 - 07:00
Dude what a killer session. I was doing a stale powerlifting plan and was going no where in a hurry. Did this tonight and man my furnace is still cooking. I'm going to follow this for 4 weeks to mix it up. Thanks again
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Posted Wed, 10/17/2012 - 22:47
Maik Wiedenbach
Ryan, this is not really a strength workout, more of a mental challenge and burn. BUt you will gain a couple pounds. Adam, glad to hear it. Please it with your friends on Facebook!
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Posted Thu, 10/18/2012 - 20:41
Hey Maik i have just done the 2 days of the 100 rep routine and am sore in the legs but upper body not overley bad is it ok to still train and extra 3 days with my normal routine. Your reply would be much appreciated.
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Posted Fri, 10/19/2012 - 11:50
Maik Wiedenbach
Matt, If you feel that you are growing, have good appetite and sleep , by all means keep training. I do not believe in overtraining as in undereating.
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Posted Wed, 10/24/2012 - 13:16
This is one of the best shocking session ever! It causes unbelievable shock waves in the body - and thereafter super adoptation! Super Staff!!!
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Posted Mon, 10/29/2012 - 23:12
Are there anymore 100 rep per set Workouts or only these 2 ? And also how long should this be done for 4weeks 6weeks or more?
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Posted Tue, 10/30/2012 - 14:52
Maik Wiedenbach
@ bertus: thanks, please share with your friends @ Dimitri: you can make your own any way you like, but I recommend only 2-3 ex per body part and to stick with machines (100 free squats could be tough...)
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Posted Thu, 11/01/2012 - 22:42
I am looking to cause a shock and awe effect to my body doing a split 100 rep workout for the next 4 weeks. Monday/Wed/Fri on weights Tue/Thurs doing cardio. The weekly goal in cardio is to do 75 miles a week. Here is the breakdown on the weight workout. Monday's- 100 reps on Bench, Fly's, Lat Pull Downs, Rows, and Shrugs. Wednesday's- 100 reps on Squats, Leg Press, Leg Extensions, Deadlifts, and Step ups. Friday's-100 reps on Shoulder press, Biceps curls, Kick backs, Lateral Raises, and Dips Any input you can provide would be great!!!!