Forget Steroids: 5 Full Body Workouts For Serious Gains

Steve Shaw
Written By: Steve Shaw
May 13th, 2010
Updated: March 22nd, 2021
Categories: Articles Training
3.6M Reads
Muscular man doing dumbbell rows in the gym
Long before steroids, men were using full body routines to carve out massive and strong natural physiques. This article presents 5 effective workouts!

It's time for a challenge. I want you to put aside everything you know about training and try something new. And here's the interesting part...this "new" form of training isn't new at all. In fact, it's old as in old school.

Believe it or not, in a time not so long ago - before steroids invaded the muscle building scene - lifters trained using full body approaches. Yes, that's right. Full body training. In fact, full body training used to be the accepted norm. Then things changed.

Now I know what you're thinking: the change from full body routines to training splits must have been a needed evolution. It was! You're correct. Steroids entered the scene, and bodybuilders found they could train longer and recover more quickly. So steroid users began experimenting with split training.

Around this time, publisher Joe Weider started to feature the elaborate split training routines of the largest steroid users on the planet in his magazines. As a result, the science and practices of natural bodybuilding training was left behind and nearly forgotten. For the next 40 years or so, lifters opened magazines to (only) find HUGE Mr. Olympia and his six day double split routine. There was rarely any serious talk of full body training.

In this article I will turn back the hands of time and introduce you to some training routines that were once the norm for natural bodybuilders. It is my hope that you won't dismiss them simply because they are old school. Consider the fact that some of the biggest naturals of all time trained using full body routines - Reg Park, John Grimek and Steve Reeves. Full body routines are not outdated. Every natural bodybuilder should take them seriously. A full body routine might not be the best routine for you, but as they say...you never know until you try.

Full Body Training Notes

Full body routines are different than training splits in several ways. You will be hitting every major muscle group on each training day, either directly or indirectly, but you will be performing fewer daily sets per bodypart. Full body training can be very taxing, simply because you are hammering your entire body. Make sure you resist the urge to add in more training days.

Here are some other things you should know about full body training:

  • Training Frequency. Most full body routines require 3 weekly workouts, generally on Monday, Wednesday and Friday. You never want to perform full body workouts on back to back days.
  • Exercise Selection. Full body routines focus on the use of heavy compound lifts. By getting strong on several major lifts, you will be stimulating muscle growth without the need to use numerous exercises for each body part.
  • Minor Muscle Groups. In general, you will not find an excess of direct work for minor muscle groups. You must resist the urge to feel like a full body workout isn't effective because you aren't getting in enough direct work for rear delts, forearms, abs, etc. You are casting a broad net by working the entire body with compound lifts 3 times each week. This approach WILL cause minor muscle groups to respond.
  • Mental Connection. Some trainees struggle making the mental connection with full body training. For some, seeing everyone around you engaged in split training can make you wonder if you're truly doing the right thing. Remember that just because full body workouts are old school doesn't mean that the lifters didn't have a clue about what they were doing. Full body routines were used effectively for decades upon decades.

M&S model doing barbell bicep curl in gym.

The Muscle & Strength 5x5 Full Body Routine

The Muscle & Strength 5x5 is a very simple yet effective routine for packing on both muscle and strength. You will perform a limited number of exercises on each training day, and your primary focus will be to get as strong as possible on each of these lifts. Stick with this program as designed and resist the urge to tweak it. The core lifts contained in this routine are essential for overall strength and muscle gains. By getting stronger on these lifts, you will be forcing your body to get bigger. Remember to eat enough. This routine, when used properly, will work wonders for skinny guys needing to bulk up and add strength.

  • Training Level - Beginner.
  • Target Group - Lifters looking to rapidly improve strength and add body weight. Can also be used as a general strength building routine, or as preparation/conditioning for a more advanced full body approach.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - 4 to 6 months. If you experiencing exceptional results, continue using this routine as long as you'd like.

Monday

Exercise Sets Reps
Squat 5 5
Bench Press 5 5
Wide Grip Pull Up 3 10
Weighted Sit Up 3 10-20

Wednesday

Exercise Sets Reps
Deadlift 4 5
Seated Barbell Press 5 5
Barbell Curls 3 5-10
Seated Calf Raise 3 10-25

Friday

Exercise Sets Reps
Front Squat 5 5
Close Grip Bench Press 5 5
Bent Over Row 5 5
Romanian Deadlift 5 5

Muscle & Strength 5x5 Workout Notes:

  • 5x5 Sets. 5x5 sets include 2 working warmup sets. Your first set is 60% of the working weight used on the final 3 sets. Your second set is 80% of the working weight used on the final 3 sets.
  • 3 Set Exercises. Exercises that are listed as "3 sets" do not include warmup sets. Warmup as needed and appropriate.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Deadlifts. The 4x5 protocol for deadlifts includes only one "working" heavy set, and 3 warmup sets. Your first set will be 50% of your heavy set weight for 5 reps. Your second set will 70% of your heavy set weight for 5 reps. Your third set will be 90% of your heavy set weight for 5 reps.

M&S model doing dumbbell bicep curl in gym.

The 20 Rep Squat HLM Full Body Workout

The 20 Rep Squat HLM Full Body Workout takes a slightly different approach to packing on muscle. You will be squatting twice a week, with Monday being a heavier squat day. On Friday you will perform a single 20 rep set of squats. This set is brutally hard, but provides impressive results. This full body approach is for the experienced beginner or intermediate lifter who is no longer making quality muscle gains on training splits, and wants to try something shocking and different. Monday is your heavy training day - you will perform simple, heavy compound movements. Wednesday is your light training day - exercises will involve higher rep sets. Friday is your medium training day - you will work in moderate rep ranges with primarily heavy compound lifts.

  • Training Level - Beginner +.
  • Target Group - Beginner or intermediate looking to shock your body and pack on muscle mass? This program is for you.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - Continue using this program as long as you are making consistent progress.

Monday

Exercise Sets Reps
Squat 3 3-5
Deadlift 1 5
Bench Press 3 3-5
Seated Barbell Press 3 3-5

Wednesday

Exercise Sets Reps
Leg Press or Leg Extension 2 15
Dumbbell Flys or Weighted Chest Dip 2 15
Lat Pull Down or Wide Grip Pull Up 2 15
Leg Curl 2 15
Dumbbell Lateral Raise 2 15
Skull Crushers or Cable Tricep Extension 2 15
Concentration Curl or EZ Bar Preacher Curl 2 15
Seated Calf Raise 2 15
Rear Laterals 2 15

Friday

Exercise Sets Reps
Squat 1 20
Dumbbell Bench Press 3 6 to 10
Bent Over Row 3 6 to 10
Romanian Deadlift 2 6 to 10
Seated Dumbbell Press 3 6 to 10
French Press or Close Grip Bench Press 2 6 to 10
Barbell Curl or Dumbbell Curl 2 6 to 10
Standing Calf Raise 2 6 to 10

The 20 Rep Squat HLM Full Body Workout Notes:

  • 20 Rep Squat. It may take you several weeks to work up to your first full 20 rep squat set. Be patient, and pick a relatively light starting weight. Challenge yourself, and try to add 5 pounds to the bar every week or two.
  • Light Day. Light day training should be challenging but not to failure. You want to push yourself and increase weight when possible.
  • Heavy Day. For bench press, seated press and squats, add weight when you can perform 3 sets of 5 reps with the same weight. For the deadlift, try to add 5 pounds every other week - or 10 pounds per month. If you fail to hit 5 reps for a set, drop the weight by 10 pounds on your next workout.
  • Medium Day. Medium day training should be challenging but not to failure. For each listed exercise, use the same weight for all sets. When you can perform 10 reps for all sets, add 5 pounds to the lift.
  • Deadlifts. Perform 3 warmup sets prior to your one training set. Your first warmup set will be 50% of your heavy set weight for 5 reps. Your second warmup set will 70% of your heavy set weight for 5 reps. Your third warmup set will be 90% of your heavy set weight for 5 reps.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.

M&S model doing dumbbell shoulder press in gym.

The Grind: A Full Body Strength Workout

Don't worry, The Grind is not as bad as it sounds. It's actually an amazing way to pack on strength without taxing and straining the body. The premise is simple...for each of the major lifts, focus on lower rep sets, trying to improve each set by only one rep. That's it! Over the course of a single year, The Grind can add up to 75-100 (or more) pounds on to your bench press, deadlift and squat. This is a perfect workout for someone who has made solid progress, and wants to maintain their momentum. While the focus is primarily on adding strength, supporting exercises focus on the addition of muscle mass, making this a good overall program for someone who is after muscle and strength. 

  • Training Level - Experienced beginner who has made solid strength gains and has a good grasp of form, or intermediate lifter.
  • Target Group - Lifters who want to accelerate their strength gains while also gaining muscle or bulking up.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - Continue using this program as long as you are making consistent progress.

Monday

Exercise Sets Reps
Squat 6 2-3
Romanian Deadlift 2 6-10
Barbell Rows 3 6-10
Weighted Chest Dip 2 6-10
Seated Dumbbell Press 2 6-10

Wednesday

Exercise Sets Reps
Bench Press 6 2-3
Front Squat 3 6-10
Pull Up 3 6-10
Barbell Curl 2 6-10
Weighted Sit Up 2 10-25

Friday

Exercise Sets Reps
Deadlift 6 2-3
Seated Barbell Press 3 6-10
Close Grip Bench Press 3 6-10
Seated Calf Raise 2 10-25
Dumbbell Side Bends 2 8-15

The Grind Full Body Workout Notes:

  • Squat, Deadlift and Bench Press. For these lifts, when you can perform 6 sets of 3 reps add weight. Do not perform more then 3 reps per set.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.

M&S model doing sumo deadlift in gym.

The Fast Start A/B Full Body Workout

The Fast Start A/B workout is another quality introduction to the world of full body routines for experienced beginners. It focuses on major lifts, but also includes direct trap, calf and ab work. You will be building up core strength by squatting or deadlifting during each workout. The Fast Start A/B is a perfect bulking routine for hardgainers or underweight lifters who are making very little progress using conventional bodybuilding split routines. Sets are performed in the 8 to 10 rep range, making this routine a solid muscle building approach. 

  • Training Level - Beginner+ who has a good grasp of exercise form on major lifts.
  • Target Group - Hardgainers of underweight lifters who aren't making progress on conventional bodybuilding split routines.
  • Days Per Week - 3 (Monday, Wednesday, Friday). You will rotate between 2 workouts. Week 1 is A/B/A, and week 2 is B/A/B.
  • Routine Duration - Use this program for 6 months, or as long as you are making consistent progress.

Workout A

Exercise Sets Reps
Squat 4 8-10
Bench Press 4 8-10
Barbell Row 4 8-10
Military Press 4 8-10
Seated Calf Raise 2 10-20
Weighted Sit Up 2 10-20

Workout B

Exercise Sets Reps
Deadlift 2 10-15
Leg Press 2 12-15
Incline Dumbbell Bench Press 4 8-10
Dumbbell Shrug 4 8-10
Barbell Curls 4 8-10
Standing Calf Raise 2 10-20
Hanging Knee Raise 2 10-25

The Fast Start A/B Full Body Workout Notes:

  • Progression. Remember that progression is critical for results, especially for the hardgainer. When you can perform 10 reps for a set, add weight. Push yourself on every set, but do not train to failure.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.

M&S model doing rope tricep pushdowns in gym.

Muscle & Strength Intermediate Full Body Routine

This is a bread and butter muscle building routine for intermediate lifters who have always used split routines and want to experiment with a full body approach. You may need to use lighter weights for several weeks as your body adapts to hitting muscle groups 3 times per week. Resist the urge to add in more daily volume; remember that the total weekly volume performed per muscle group on a full body routine is about the same as the volume performed on a standard split routine.  

  • Training Level - Intermediate.
  • Target Group - Experienced bodybuilders who want to give the old school natural approach a try.
  • Days Per Week - 3 (Monday, Wednesday, Friday).
  • Routine Duration - Use this program for 6 months, or as long as you are making consistent progress. Over time you will begin to make adjustments to fit your individual needs and body.

Monday

Exercise Sets Reps
Squat 3 6-15
Bench Press 3 6-10
Pull Up or Lat Pull Down 3 6-12
Leg Curl 3 8-15
Upright Row 2 6-10
Skullcrusher 2 6-10
Barbell Curl 2 6-12
Barbell Shrug 2 8-15
Ab Exercise 2 10-25

Wednesday

Exercise Sets Reps
Deadlift 3* 5-10
Leg Extension 3 8-15
Dumbbell Bench Press 3 6-10
Seated Barbell Press 3 6-10
Seated Calf Raise 2 10-20
Cable Tricep Extension 2 6-12
Concentration Curl 2 6-12
Rear Lateral 2 8-15
Ab Exercise 2 10-25

Friday

Exercise Sets Reps
Leg Press 3 10-20
Barbell Row 3 6-10
Romanian Deadlift 2 6-10
Incline Bench Press 3 6-10
Side Lateral 2 8-15
Close Grip Bench Press 3 6-10
Pinwheel Curl 2 6-12
Dumbbell Shrug 2 8-15
Ab Exercise 2 10-25

The Muscle & Strength Intermediate Full Body Workout Notes:

  • Rep Ranges. General rep ranges are provided for example purposes only.
  • Weight. Because you are performing 9 exercises per day, it is best to use the same weight for all sets. This will cut down on workout duration.
  • Progression. Focus on progression for every set of every exercise. Use whatever progressional scheme you prefer.
  • Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.
  • Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.
  • Deadlifts. You will be performing only one heavy set. Your first set will be 60% of your heavy set weight for 5 reps. Your second set will be 80% of your heavy set weight for 5 reps. Your third set is your heavy set.

Final Thoughts

There are about as many possible full body routine variations as their are split training variations. Each of the routines listed can be modified to fit your individual needs.

Remember that full body workouts can be like learning another language. Ease into a simple full body routine first. It is better to explore a basic full body workout for several months and build in to this style of training as you learn your capabilities.

595 Comments
Mac
Posted on: Mon, 04/05/2021 - 21:14

Hi, please can someone suggest what sort of starting weight should be used for the major lifts in The Grind programme. Example, would it be reasonable to pick a weight I know I can lift for 3 sets of 3, but the last 3 sets are going to be a struggle, where I may fail at only 2 rep, I can then focus on improving those last 3 sets the following week?

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Abigail
Posted on: Tue, 04/06/2021 - 09:44

Hey Mac - you should be using a weight you can move safely and with proper form for the given number of reps. You should have 1-2 reps left in the tank at the end of your set.

Tom
Posted on: Wed, 02/26/2020 - 22:34

Love this. With a career,commute, a family (wife and 4 kids various ages), time , sleep and energy are limited. I’ve had to resort to full body workouts for some time now. These routines give me fresh ideas and encouragement. Thanks

Bodybuilding
Posted on: Tue, 02/25/2020 - 07:13

This is very important article I have found hare . Thanks for sharing this information

Erfan
Posted on: Fri, 12/06/2019 - 15:21

Hi Im an Ectomorph and have been training split body program for about 5 months now , but i started to feel im not making good progress so i've decided to try full body workout.having trained for such time and gaining experience,which program do you think this would fit ?
And also thanks for the great article :)

Jhon
Posted on: Thu, 10/03/2019 - 09:08

This is my very first time visit here. From a lot of comments on your articles,I guess I am not only one going through all the enjoyment right here!

Reginald McGhee
Posted on: Thu, 08/01/2019 - 07:55

How long does it take for you to gain muscle weight on the 5x5.......

FATİH BİRKAN
Posted on: Thu, 07/18/2019 - 08:11

Hello Josh,

I worked out during 6 months below program. Thank you , I got muscle. What would you recommend me for next program ?

Muscle & Strength Intermediate Full Body Routine

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JoshEngland
Posted on: Thu, 07/18/2019 - 12:25

Hi FATİH,

That would be a solid program to do next.

Filipe
Posted on: Wed, 04/24/2019 - 07:39

Hey, first congrats for this work. Im interested on trying the 20 squat HLM to see if i can gain some mass , but Im not shure if it hás too much volume on some days. Do you think it's a good options? Thank you!

Kim
Posted on: Mon, 04/15/2019 - 15:11

As a woman who does not want to gain a lot of weight, just simplify my full body workouts (right now a full body workout ranges from 2 - 3 hours), will this work for me?

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JoshEngland
Posted on: Tue, 04/16/2019 - 09:23

Hi Kim,

This program is suitable for someone with your goals, yes.

Kim
Posted on: Tue, 04/16/2019 - 10:00

Thanks. Can't wait to try it out!

michael
Posted on: Tue, 02/12/2019 - 08:58

I am looking at the fast a/b program but wonder why there is not triceps exercise

Sanjog
Posted on: Fri, 12/07/2018 - 11:20

I never leave comments anywhere... but this was actually a very useful article, thanks! Will be checking out The Grind routine

Corey Smith
Posted on: Wed, 11/14/2018 - 07:41

I like the Muscle and Strenth Intermediate Full Body routine, but I’m a little worried about this being enough volume per week, especially for the back considering Rows/Pull Ups are only once per week for 3 sets. Will this be enough to grow?

Thanks in advance!

John
Posted on: Fri, 10/26/2018 - 20:08

Hi,I m going to try for first time a full body workout and I would like to ask if the rest days I can have a boxing training,just heavy bag,for cardio?

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JoshEngland
Posted on: Mon, 10/29/2018 - 09:25

Hi John,

Believe I answered you on a different page - yes, you can do that depending on the total volume of the routine.

Hope this helps!

Craig
Posted on: Fri, 02/07/2020 - 14:42

Now john. I box and will be competing again . I use full body work outs using weights 3 times a week . Il train boxing every night after iv trained weights earler in day and on weight rest days il train boxing aswell. Im sharp and strong. Hope this helps

Kris
Posted on: Thu, 10/25/2018 - 09:18

On the intermediate it says to do 3 sets of deadlifts. 1st set is only 5 reps at 60% weight of heavy set. 2nd set is only 5 reps at 80% weight of heavy set. 3rd set is 10 reps heavy. Any reason for this? I only found my 3rd set of deadlifts (heavy set) challenging, however this workout day wasn't challenging. I feel that it could've been more challenging if there were more heavy sets of deadlifts though. Why only one?

Kris
Posted on: Sat, 12/01/2018 - 03:12

Any answer on this?

Matt
Posted on: Sun, 03/10/2019 - 17:05

Hey Kris,

If you're still looking for an answer to this, it's due to the fact that deadlifts put a very large strain on your CNS and so 1full set of max weight is all that is suggested to do to prevent injury. And yes, 1 full working set, especially at 10 reps is enough to still see and feel gains.

Tom
Posted on: Sun, 09/16/2018 - 04:47

Hi,
Can I do rack pulls instead of deadlifts in the 20 rep squat HLM workout?

Alex
Posted on: Fri, 06/08/2018 - 16:34

Hello. Is it fine If I sometimes take a break for one week from one of these workouts?

Steve
Posted on: Wed, 04/11/2018 - 21:28

Hi Is there an advanced full body routine or is the intermediate just as good. And on your off days is it ok to do cardio like Hitt. Thanks

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JoshEngland
Posted on: Thu, 04/12/2018 - 08:46

Hi Steve,

Give this one a try: https://www.muscleandstrength.com/workouts/total-package-workout

Hope this helps!

Steve
Posted on: Thu, 04/12/2018 - 21:36

Josh Thanks for the quick reply. This routine looks awesome can’t wait to give it a try

Randy titschinger
Posted on: Sun, 04/08/2018 - 17:52

Hey can I raise the rep range and lower the weight on the intermediate plan. I want to work in the 15 to 20 reps for a few weeks because Ive been going to heavy and want to give tendons and joints a break

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JoshEngland
Posted on: Mon, 04/09/2018 - 09:18

Hi Randy,

Sure, that should be fine.

Hope this helps!

Marc
Posted on: Wed, 01/31/2018 - 14:16

I'm not a beginner. I've been working out for 20 plus years off and on. Now I'm back at it consistently. I'm 6'0 175 lbs. and cannot put on any weight. What would be he best program for bulking up and putting on weight and mass? Thanks!

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JoshEngland
Posted on: Wed, 01/31/2018 - 15:09

Hi Marc,

Start here: https://www.muscleandstrength.com/workouts/muscle-building

Find one you like and can perform consistently. Consistency is the key to muscle growth, followed by progressive overload (making your workouts more challenging over time). Any workout that incorporates both of those principles is the best for building muscle mass.

Hope this helps!

FATİH BİRKAN
Posted on: Tue, 03/12/2019 - 01:49

Hi Josh,

I wanna try "Muscle & Strength Intermediate Full Body Routine" but ı couldnt see the seated dumbell press . How can I improve my shoulder musscle without this act ? Can you help me thanks

Justin
Posted on: Sun, 11/26/2017 - 13:19

Just tried the muscle and strength. Loved it. Looking forward to continuing the routine. Tks

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JoshEngland
Posted on: Mon, 11/27/2017 - 10:24

Hi Justin,

Awesome!! Keep us up-to-date with your results!

Matthew VandenElst
Posted on: Mon, 10/16/2017 - 20:29

I'm really interested in trying "The Grind", as I want primarily want to increase my strength. I have two questions for it:

One, could I add some extra exercises to work on some lagging muscles I've got (triceps and shoulders mainly)? Two, could I do cardio or yoga on the off days? Thank you!

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JoshEngland
Posted on: Tue, 10/17/2017 - 09:32

Hi Matthew,

Absolutely! Both of those additions are fine.

Hope this helps!

dennis macpherson
Posted on: Wed, 08/30/2017 - 17:30

can a program be put together for just 2 days a week ? for me any longer than that in gym bores the s#$t out of me ...i swim and occas paddle board so weights only supplimenting

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JoshEngland
Posted on: Thu, 08/31/2017 - 08:45

Hi Dennis,

Absolutely, the "The Fast Start A/B Full Body Workout" within this article can be performed just 2 days a week.

With only 2 workouts a week, you'll want to focus on full body weight training sessions. So long as the program is full body (or split in a way that makes sense for 2x a week training) you'll be able to notice some strength and muscular size gains.

Hope this helps!

Eric
Posted on: Wed, 08/02/2017 - 07:35

Why do you insist on using Arnold for a "Forget Steroids" article when he has used in the past.

PhillipM
Posted on: Fri, 09/15/2017 - 04:26

All of the guys he talked took steroids. Not just Arnold but Park, Reeves and Grimek. Steroids are not new or modern, 90% of the steroids available to a lifter today we're available to lifters in the 1960's. You can tell from their builds that they didn't use as much as lifters of today but when interviewed those oldshcool guys (except for Reeves) freely admit to taking dbol, Decca, prim, winstral etc. If they could get it, they took it, just like bodybuilders of today.

There was no "golden age" of drug free bodybuilding.

Maximus
Posted on: Thu, 07/20/2017 - 15:25

Thank you for this great article.
I will try the Intermediate Routine (I've done the split in the past and no apparent results, maybe because of the luck of training 3-4 times), if anyone had has an experience with intermediate routine, any advice will be appreciated. Thanks.

Odin
Posted on: Wed, 07/12/2017 - 11:54

Is it okay to do each exercise in full then move on to the next or should they be done in "circuit"?
My gym is way to crowded to do a circuit list this long. All my equipment would get snagged up within two minutes after I walked away.

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JoshEngland
Posted on: Thu, 07/13/2017 - 09:24

Hi Odin,

There are 5 separate workout programs within this article. But, I do not believe any are meant to be completed in a circuit fashion.

Hope this helps!

Odin
Posted on: Thu, 07/13/2017 - 20:40

I was referring to the last full-body workout at the bottom of the list.
Thanks for your reply!

Muscle Palace
Posted on: Fri, 05/19/2017 - 06:09

I like the article, it is great. Your version of 5x5 workout is interesting.

Branson
Posted on: Thu, 05/11/2017 - 16:26

Hey can I swim with this as well?
Could I swim M-W-F? And run T-TR
Or Swim T-TR and not run?

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JoshEngland
Posted on: Fri, 05/12/2017 - 09:30

Hi Branson,

Sure, so long as you feel your giving yourself an ample amount of time to recover between all those sessions, I don't see why not.

Anthony G
Posted on: Thu, 04/13/2017 - 13:04

Finally found a great article.
Was searching for something new.
Def gonna start with the 5x5 workout.
I workout at home so i dont have the heavy machinery.
So gonna start with the 5x5 and then move onto the Grind.
Thanks for this.

rmaya
Posted on: Thu, 03/09/2017 - 04:36

Hi,
I've been training for 1 month now (FBW on Mon-Wed-Fri) but I don't see much muscle gain (some strength gained tho: when started was able to benchpress 30kgs only, and 60kgs now).
my current FBW consists of:

training A:
Squats 5x5
Bench press 5x5
Incline-bench dumbbell row 5x5
Lateral raise (standing) 3x8
Lying french press 3x8
Standing dumbbell curl with twist 3x8
Hanging leg raise 3x8

training B
Deadlift 5x5
OHP (standing) 5x5
Close-grip pull-ups 5x5
close grip bench press 3x8
standing dumbbell hammer curl 3x8
Plank x3
Seated Calf Raise 3x8

What would you recomend do change? or maybe I should forget my plan and switch to one of mentioned above (which if yes)?

Michal
Posted on: Sat, 03/25/2017 - 07:58

If you dont see results review your diet

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