The Total Package: A Full Body Strength & Hypertrophy Workout

The Total Package: A Full Body Strength & Hypertrophy Workout
Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this full body workout split that helps you train for both!

Workout Summary

Build Muscle
Full Body
Intermediate
8 weeks
3
75-90 minutes
Barbell, Bodyweight, Cables, Dumbbells
Male & Female
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Workout Description

As Shakespeare so beautifully put it, “to be or not to be, that is the question”.

However, for lifters it looks more like this:

“To train for strength or to train for hypertrophy, that is the question.”

It’s a delihemma we all face too often.

But, who’s to say we can’t have it all?

When I recently took a second to dissect my workout, I decided going forward I’ll always have a split that has it all and by sharing it, you’ll have it too.

The next time you decide you want to build up your strength, without sacrificing your striations, return to this workout.

It’s the total package.

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Breaking Down The Total Package

The total package workout is a simple concept, really.

You want gains.

You’re told to get muscle gains, you have to train in an 8-12 rep range for muscle hypertrophy.

Related: Fast Mass Program - The 4 Day Superset Split Workout

But you’re also told you need to be functional. You need to be strong. And to accomplish this you have to train in the 1-5 rep range to increase your central nervous systems capabilities to elicit force output, aka strength gains.

Seems like a lot of confusing and conflicting circumstance. However, you can accomplish both.

How? I’m glad you asked.

The Frequency of the Total Package

We’re going to start off by switching from your traditional bodybuilding or strength split to full body workouts three days a week. Now, I know what you’re thinking, “But, Josh! Full body workouts are so… are so… beginner level!”

Stop right there my friend. Sure, a lot of coaches and personal trainers put their clients through an initial full body program to ensure they fix any muscular imbalances a client may have, but there are so many benefits to full body workouts that we can all benefit from.

Instead of hitting the gym 5 times a week, we narrow it down to just 3 days. You’ll be thanking me when you start seeing gains in your social life to go along with the gains you’ll earn through this workout.

Dymatize Female Athlete Performing a Lunge

Plus, those three days are packed with two huge components (I’ll get to them shortly) that will leave you jacked! Not only that, the more often you can stimulate the muscle (especially true for natty lifters), recover fully, and repeat that muscle protein synthesis, the more gains you’re going to see!

So, now that you’re sold on working out 3 days a week, let’s move on to the two major components that make this program the total package.

The Strength Component

Each day begins with a 5x5 rep scheme of one of the big three lifts (squat, bench, and deadlift). The 5x5 rep scheme is used in a lot of programs and is seen as one of the key foundations of a strength based workout.

We’re going to split up each day to be paired with it’s own big lift. On Mondays, you’re going to come in and hit some squats.

I’m a big fan of squatting on Mondays; usually you tend to be the strongest you’ll be coming off dual rest days from the weekend and you tend to be more energized due to the extra calorie consumption most of us are guilty of on the weekends. Also, the squat racks tend to be free as everyone else is participating in international chest day.

Wednesday is your bench press day. Nothing like getting your #pumpday swole from some heavy bench pressing. It also will give you some extra time to allow your legs to recover from squats before we hit deadlifts on Friday.

The strength portion of the Total Package Workout ends with deadlifts on Friday. Deadlifts, for most, are a lifter’s strongest lift. So, by doing them on Friday you can burn some extra calories before going into the weekend.

The Hypertrophy Component

While we split up the big three lifts, we also hit each muscle group with just the right amount of volume to elicit a hypertrophic response.

This is where the full body component comes in and also where you’re going to see most of your physical gains. You’ll be doing a 4x10 rep scheme for all of the large muscle groups, with a 3x10 rep scheme hitting the smaller groups.

It’s certainly no easy task. You’re going to be dog-tired from performing the strength component of this workout. So, make sure you go lighter on the weight, focus on the range of motion while you’re lifting, and really try to create a pump in each muscle group.

M&S Athlete Performing Bent Over Rows

Rest Days

Some people still think there shouldn’t be such a thing as a rest day. I kind of sit on both sides of that fence. I don’t like to lift weights every day, but I like to keep my body in motion.

On your rest days for this program, you’re going to refrain from touching the weights (you’re probably going to be too sore to want to anyway). Instead, go for a very light jog and/or walk. Keep the pace slow and really try to benefit from the active recovery.

Shoot for about 30-45 minutes of low intensity cardio on your off days and also be sure to hit the foam roller afterwards to further promote your recovery.

FAQs

How long should I take for rest periods in between sets?

You’ll want to be sure to take 2-3 minutes of rest in between your 5x5 sets. For the rest of the hypertrophy workout, try to limit rest to 45-60 seconds. At the end of the day, if you need to take a longer rest, it’s better safe than sorry.

How should I progress the weight used for these workouts?

You can do this a number of ways and it really depends on your level of fitness. Personally, I like to add 5lbs for each set on the strength component. Each week, I’ll begin my working sets with the second lightest set from the previous week.

However, you can do sets where the weight remains the same throughout and try to increase by 5lbs each week too. This is how I prefer to progress with the hypertrophy sets of this workout.

M&S Female Athlete Performing Pulldowns

Can I substitute (body part specific lift) with (lift in program)?

Absolutely! I wouldn’t swap out any of the main lifts unless you have a legitimate reason to do so, but for the hypertrophy lifts, you can swap out whichever exercise for an exercise targeting the same body part that you want to. You know your body’s weaknesses better than I do, so by all means swap away.

One thing that I’d like to note, no two lifts are the same day to day. If you decide to make alterations, try to make each exercises that you are doing on each day different, and consistently do them week in and week out so you can track improvements.

Related: Muscle & Strength Full Body Workout Routine

Can I add in additional lifts?

I wouldn’t recommend it. This program is pretty serious as is and you’re going to want to limit taking the rep count any higher. If you want to do a lift bad enough, sub it in for one and do it. Your gains will thank you in the long run.

Can I do HIIT Cardio/additional cardio than what is recommended on rest days?

Again, I wouldn’t recommend it. But if you feel like you can and still recover efficiently enough to where it won’t affect your performance doing these lifts, give it a go!

Is this program good for someone looking to lose fat/build muscle?

This program is perfect for both of those scenarios. You’re ability to lose fat and build muscle is going to be highly dependent on what you do outside of the gym. You’ve got to make sure your diet is aligned with your goals, you're getting enough sleep each night, and you're doing everything possible to allow your muscles to recover.

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The Total Package Workout

Day 1
Exercise Sets Reps
1. Squat 5 5
2. Dumbbell Bench 4 10
3. Dumbbell Row 4 10
4. Seated Dumbbell Press 4 10
5. Lunge 4 10
6. Dumbbell Curl 3 10
7. Standing Barbell Tricep Extension 3 10
8. Calf Raise 3 12
9. Plank 5 20 secs
Day 2
Exercise Sets Reps
1. Bench Press 5 5
2. Machine Pec Deck 3 12
3. Leg Extension 4 10
4. Leg Curl 4 10
5. Pullup 4 10
6. Seated Lateral Raise 4 10
7. Dumbbell Hammer Curls 3 10
8. Rope Extension 3 10
9. Plank 5 20 secs
Day 3
Exercise Sets Reps
1. Deadlift 5 5
2. Incline Dumbbell Press 4 10
3. Lateral Raise 4 10
4. Pulldown 4 10
5. Leg Press 4 10
6. EZ Bar Curl 3 10
7. Skullcrushers 3 10
8. Dumbbell Shrugs 3 12
9. Plank 5 20 secs
Conclusion

The Total Package Workout is the perfect workout if you’re looking to get the most out of your workouts without spending every day in the gym.

It targets both strength and hypertrophy by utilizing a 5x5 rep scheme followed by a full body routine three days a week. It also allows you to work on your cardiovascular health during your low intensity recovery days.

While I certainly didn’t come up with these principles, I like putting them together. Strength, size, and health, what more could you ask for?

If you have any questions, please feel free to leave a comment below!

259 Comments+ Post Comment

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Posted Wed, 09/19/2018 - 11:46
Frank

Hi Josh

Can a beginner like me (3 months experience) use this program? Im currently 165 lbs and my goal is to lose body fat and gain some muscle

JoshEngland's picture
Posted Wed, 09/19/2018 - 14:09
JoshEngland

Hi Frank,

I'd recommmend beginners start with one of these: https://www.muscleandstrength.com/workouts/beginner

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Posted Wed, 09/19/2018 - 03:57
Waqas

Hi Coach,

Can I run this routine in consecutive 3 days from Thursday, Friday, and Saturday?

JoshEngland's picture
Posted Wed, 09/19/2018 - 14:09
JoshEngland

Hi Waqas,

No, I would not recommend that.

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Posted Wed, 09/19/2018 - 14:26
Waqas

Than how can i run this routine. Can you please tell me the days?

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Posted Wed, 09/19/2018 - 15:59
JoshEngland

Hi Waqas,

3 days per week on any non-consecutive days.

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Posted Sun, 09/02/2018 - 18:03
Ryan

If my goal is size over strength, can I up the reps on the 5x5 scheme to be in the hypertrophy range? Should I stick with 5 sets if I did 8-10 or back it to 4 sets of 8-10 for those exercises (For example on Front Squats)

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Posted Thu, 08/30/2018 - 13:51
JIM VAUGHN

Can the hypertrophy part be done as supersets?

JoshEngland's picture
Posted Thu, 08/30/2018 - 14:10
JoshEngland

Hi Jim,

Yes, it can be if you're short on time.

Hope this helps!

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Posted Mon, 08/06/2018 - 09:19
tayfun

hello Thank you for the program but at home we use alternatives instead of some movements

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Posted Wed, 08/01/2018 - 16:45
Matthew

Hi Josh, absolutely dig this routine! I saw way down in the comments that you now train with lower volumes, with great success. Can you provide a ballpark comparison to the amount of volume you train at now, as to when this was written? I am looking to maximize efficiency (slightly lower volume ?) and still see good progress.
Thanks in advance for your time!

JoshEngland's picture
Posted Thu, 08/02/2018 - 09:53
JoshEngland

Hi Matthew,

Sure thing! This program is actually based on training very similar to mine currently:

https://www.muscleandstrength.com/workouts/upper-lower-workout-for-tall-...

I've been doing upper/lower splits, with less exercises per training day.

Hope this helps!

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Posted Sat, 07/28/2018 - 05:27
PatDoire

Hi josh i was wondering if i could super set some of the exercises i.e. b/b curls & skullcrushers etc

JoshEngland's picture
Posted Mon, 07/30/2018 - 09:09
JoshEngland

Hi PatDoire,

It's not ideal, but can be done.

Hope this helps!

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Posted Sat, 07/21/2018 - 19:48
Travis

Would it be alright if I did some form of HIIT after my lifts? Ex:

Mon: 8-10 rounds treadmill 30 secs fast/40 secs jog.
Wed: Row Machine - 500m
Fri: Repeat mondays HIIT.

I'm trying to loose weight. I weigh 284 and I want to get back down to around 200 lbs.

JoshEngland's picture
Posted Mon, 07/23/2018 - 08:42
JoshEngland

Hi Travis,

You can try it and see how you recover. I personally wouldn't recommend HIIT in conjunction with this program. It's already a lot for most people.

Hope this helps!

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Posted Fri, 07/20/2018 - 05:04
Dan

Just finished the program (8 weeks) and have had great results. Can I continue this program or should i change to a different one? And also do you think its okay to deload to 90 percent after failing three times like the stronglifts program for the powerlifting movements? Thanks!

JoshEngland's picture
Posted Fri, 07/20/2018 - 08:42
JoshEngland

Hi Dan,

Awesome - congrats on your progress! Yes, you can continue with this program and I'm a huge fan of taking deload weeks.

Hope this helps!

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Posted Thu, 07/12/2018 - 18:34
Chris

This workout looks awsome! I only have one problem... I'm limited to 4 days of working out(monday-thursday) because of the opening hours at my gym (have a family to spend time with). Is it still possible to do this? Or do you have any other alternatives to this?
Hoping to hear from you.

Chris

JoshEngland's picture
Posted Fri, 07/13/2018 - 08:41
JoshEngland

Hi Chris,

I'd recommend an upper/lower program. Check this one out: https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!

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Posted Wed, 07/11/2018 - 11:19
Adam

I like the looks of this but too much dumbbell movements for me. I like more bar stuff such as benching. I also love barbell rows, where would this fit in the schedule? I'm amusing not on dead lift day.

JoshEngland's picture
Posted Wed, 07/11/2018 - 12:59
JoshEngland

Hi Adam,

You're more than welcome to sub out any of the dumbbell work for barbell work if you like.

Hope this helps!

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Posted Tue, 07/10/2018 - 05:40
Debbie Tonks

Hi josh.
Have been with a pt for 3 months doing full body workouts and seen a increase in strength and have lost just over a stone.. I enjoy the full body hence why looking at your programme and i know lifting can shift pounds rather than doing loads of horrible cardio.. But i still have quite a bit of weight to shift and wondered in your opinion would it be good to start this or look at different programmes with a little more cardio based stuff in it? I hate cardio tho.
Thank you.

JoshEngland's picture
Posted Wed, 07/11/2018 - 09:29
JoshEngland

Hi Debbie,

This would be a solid program for someone with your goals. Cardio is still important to perform even if the program doesn't call for it, for overall health purposes. It doesn't have to be intense cardio and it doesn't have to be long cardio, but some cardio will always be beneficial.

Hope this helps!

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Posted Mon, 07/09/2018 - 05:25
KAJ

Hello and thanks for the program! would it be OK to swap the dumbell shrugs on day 3 with upright rows?

JoshEngland's picture
Posted Mon, 07/09/2018 - 09:15
JoshEngland

Hi KAj,

Yes, that should be fine.

Hope this helps!

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Posted Sat, 06/30/2018 - 16:56
Lorenzo

Hi, Josh!

This looks like an amazing program, I'm looking forward to starting once I'm done cutting. I have a question, it's going to sound silly but I play pump it up (a dance machine game) for an hour two days a week, it's really intense and my main form of cardio, would it be o.k. to keep doing it after hitting the gym? and if so, should I still do LISS on rest days?

Thanks in advance! :)

JoshEngland's picture
Posted Mon, 07/02/2018 - 09:04
JoshEngland

Hi Lorenzo,

That can absolutely be your main form of cardio. IDK if there will be a need for additional cardio, it will depend on your goals and how you're progressing. If you need more, add in an additional day. If not, you should be fine with the dance machine game.

Hope this helps!

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Posted Tue, 06/19/2018 - 08:33
Magnus

Hello,
The program looks good, excited to try it.
However, I have problems with my knees when doing squats, and I have been training for at least three years at this point.
Would you recommend I get a personal trainer, and try to master the squat as soon as possible, or is it acceptable if I do leg press instead?
Thanks in advance.

JoshEngland's picture
Posted Tue, 06/19/2018 - 08:37
JoshEngland

Hi Magnus,

Yes, I'd recommend working with a personal trainer and have them help suggest alternatives to you.

Hope this helps!

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Posted Thu, 06/14/2018 - 10:22
Fran

Hi Josh,

Been doing this program for 8 weeks and have seen noticeable strength gains and a difference in my physique! Do you have a program which you can recommend to take it to the next level? I love the frequency (3 days a week) and love the whole body exercises (squats, deadlifts and bench press). But just feel myself becoming a bit more stagnant and meh as time goes on, despite the gains. Look forward to hearing from you.
Fran

JoshEngland's picture
Posted Thu, 06/14/2018 - 15:39
JoshEngland

Hi Fran,

Thanks for giving the program a chance! Glad you enjoyed it.

You might like the M&S full body routine - check it out here: https://www.muscleandstrength.com/workouts/muscle-strength-full-body-wor...

Also, you could give these Reg Park inspired workouts a shot: https://www.muscleandstrength.com/workouts/reg-park-inspired-workout

Hope this helps!

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Posted Fri, 06/08/2018 - 17:02
Justin

Hey Josh,

I didn't see this covered, and this is my first time with this type of program. Where do you start for a starting weight? Is it just guess and see what doesn't kill you for the reps you need, or is there a % drop back from your 1RM?

Thanks!

JoshEngland's picture
Posted Mon, 06/11/2018 - 08:52
JoshEngland

Hi Justin,

Recommending a starting weight is tough bc everyone has different levels of strength. Pick a weight you're sure you can performed the prescribed reps with. If it's too easy, move up. If too hard, move down.

Hope this helps!

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Posted Thu, 06/07/2018 - 19:36
Josh

Hi, Josh.

Do you do abs after each workout or is that what you have planks in there for? Also, with how stubborn my calves are at growing, is it okay to work them in each workout? Thanks!

JoshEngland's picture
Posted Fri, 06/08/2018 - 08:43
JoshEngland

Hi Josh,

Yes, your abs will be worked by the plank exercise. Feel free to add in additional calf work if you feel it is necessary.

Hope this helps!

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Posted Mon, 06/04/2018 - 04:03
Jonathan Jones

Is it okay to jog on off days?? Like 10 minutes at an incline. Also maybe a leg day on Sunday? Trying to get a thicker lower body.

JoshEngland's picture
Posted Mon, 06/04/2018 - 10:24
JoshEngland

Hi Jonathan,

The jogging will be a fine addition. I wouldn't recommend the extra leg day. If you'd like to hit legs twice and with more volume, an Upper/Lower workout program might be more suited for your goals.

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Posted Sun, 06/03/2018 - 07:44
Kelvin

Hi Josh,

The program works well. Any tips on deloading? Is the 8 weeks a hard limit for this program? Do you have a follow up program to this? Thank you.

JoshEngland's picture
Posted Mon, 06/04/2018 - 10:42
JoshEngland

Hi Kelvin,

Thanks for giving it a shot! For deloading tips, check this out: https://www.muscleandstrength.com/articles/how-to-deload

8 weeks is not a hard limit on the program. Feel free to run it for however long you're enjoying it and seeing results. My recommended follow up plan would actually be PHUL - https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!

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Posted Mon, 05/28/2018 - 19:44
Steve

Josh
Hi would it be ok to have a leg day. And do the full body workout without legs. And just do legs on a separate day. My legs need work. So it would be fullbody M-W-F. And legs on either Tuesday or Friday. And also on fullbody days add in another exercise for each bodypart. Thanks

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:07
JoshEngland

Hi Steve,

I would recommend an upper/lower program instead. Check this one out: https://www.muscleandstrength.com/workouts/phul-workout

Hope this helps!

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Posted Sun, 05/27/2018 - 14:29
Saleh

Hi Josh,
Just messaging you to tell you that this looks like an awesome plan. I have been doing hypertrophy 4 day split routine the past month or so. I will continue with that program for another 3 weeks then I'll switch to your program, looks promising. Thanks!

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:07
JoshEngland

Hi Saleh,

Awesome! Best of luck!

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Posted Sun, 05/27/2018 - 14:20
Balder

Im going on a 2-week holiday in 6 weeks. Will it be ok to use this program for 6 weeks and the maybe 2-4 weeks after the vacation?

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:08
JoshEngland

Hi Balder,

Yes, that should be fine.

Hope this helps and enjoy your vacation!

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Posted Tue, 05/29/2018 - 12:20
Balder

Thank you Josh!

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Posted Mon, 05/21/2018 - 23:30
Elaine

How can I incorporate hip thrusts and/or rdl’s for more glute work?

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:10
JoshEngland

Hi Elaine,

You can either add them in as an addition to the workout, or sub them in for an exercise of you choice (outside of the main lift for that day). The exercise you sub them in for doesn't particularly matter so long as you're working each muscle group 1-2 times each week.

Hope this helps!

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Posted Tue, 05/15/2018 - 14:13
Martin Paul

20 sec plank is so easy for each set i think. Is it good?