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
download pdfDownload Workout

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.

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!

571 Comments+ Post Comment

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Posted Sun, 08/02/2020 - 17:44
Rachel

Hi Josh,

I’m starting to do this consistently after doing a few programmes that weren’t for me. I’m loving it so far. I am also a cyclist and I was wondering if it would be ok to cycle on the off days? I usually cycle around 16-18km a time.

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Posted Mon, 08/10/2020 - 13:09
Yoshi_M&S

Hey Rachel

Some light cycling is a great thing for your rest days, as "rest days" aren't designed to be "do nothing days". I wouldn't go out and try to completely wear yourself out, but a good moderate ride would be great.

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Posted Wed, 07/22/2020 - 05:38
Jaiden osmond

Just wondering if the deadlifts 5x5 would be too much volume? On starting strength deadlifts are limited to 1x5 but with only doing 5x5 squats, bench press and deadlifts once each per week will this not be a problem?

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Posted Wed, 07/22/2020 - 09:11
Yoshi_M&S

Hey Jaiden

For adding strength 5 reps is the most I recommend per set. 5 sets of 3-5 reps is a good range to shoot for when trying to add strength.

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Posted Fri, 07/03/2020 - 16:33
Alan Olsen

This looks like it could be a pretty good routine for a large group of kids, would it not?

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Posted Tue, 05/26/2020 - 19:22
Pete

As long as I am following progressive overload, is it ok to follow this program for longer than 8 weeks? Ive been on it for 6 weeks and I really like it. Seeing gains in strength and size.

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Posted Wed, 07/22/2020 - 09:07
Yoshi_M&S

Hey Pete

That's perfectly fine! If you're following progressive overload and continue to see gains then you can always repeat a program that you like.

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Posted Mon, 04/27/2020 - 11:04
Valentin Linares

For the bench press exercise should I do the same grip every set or should I do close grip normal grip and wide grip

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Posted Mon, 05/04/2020 - 11:37
Daniel_M&S

Hey Valentin - use the same grip (slightly wider than shoulder with) on all sets.

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Posted Fri, 03/13/2020 - 04:13
andy gratton

Hi great programme by the way. But a was just wondering. Can u change the reps to a rep goal system. As i find it easyer to know when to increase weight when I do that. Thanks and again. This is a awesome program.

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Posted Fri, 03/06/2020 - 13:34
Ron Harris

Does this routine have to be done in this order? Sometimes i have to wait for a machine and i dont want my heart rate to drop so i jump to the next one and then go back to the one i missed. Thanks
Ps love the routine

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Posted Fri, 03/06/2020 - 15:46
JoshEngland

Hi Ron,

Try to perform the heavy main lift first. All the others can be performed based on the availability of gym equipment.

Hope this helps!

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Posted Fri, 02/28/2020 - 18:06
Khalid

Hey josh,
The last workout, which is Plank could I replace the other 2 planks, with leg raise , and crunch pulldown if that is possible.

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Posted Tue, 03/03/2020 - 12:33
JoshEngland

Hi Khalid,

Sure, that should be fine.

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Posted Wed, 02/26/2020 - 04:28
Huda

Hi Josh,

Along with this workout plan could i possibly add a mini abs circuit at the end of each session?
I would like to work on my abs , but i don't know how many abs exercises i should include in each session.

Looking forward to your response.

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Posted Sat, 02/15/2020 - 03:23
Malik

Hi, thank you for this program. I want to add my review.
I ran this program for 8 weekend and I was too addicted to change it. Now let speak about the result from this (I supplemented only with Creatine, but ate a lot and I am 32)

0/ I changed the order of the deadlift, it kills me when i do it in the start.
1/ I became huge, with some belly fat, but I felt like I can lift the earth.
2/ My arms especially my triceps. I was getting compliments about my arms everywhere.
3/ My numbers deadlift and squat got too high.
4/ My back looked like a wall.
5/ chest not the best result. but i got a decent chest.
6/ Legs, couldn't wear my jeans anymore.
7/ energy and confidence ( I think confidence comes from the gym)
Those are some result, So I stopped now for 8 months (because sometimes life happen) and i came back to the gym, I was looking your program for a while, and now that I found it, I will add just a small of cardio because of the small layer of fat in my belly.

I wanted to thank you. And i will run it for ever ;)

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Posted Thu, 02/13/2020 - 11:34
Mark

Hi Josh

Thanks for the above routine, I've been floating around with a scatter gun approach... Little bit of this, little bit of that. I'm going to try the above for the next three months... See how it goes. I have a question off of one of your comments below regarding fasted training. The only time I can work out is 5am... I do take pre-workout to wake me up/give me a boost but should I be taking a protein shake as well? I.e. so I'm not in a fasted state

Cheers

M

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Posted Thu, 02/13/2020 - 15:29
JoshEngland

Hi Mark,

In this instance, I'd focus on prioritizing your meal right before bed and include a mixture of slow digesting carbs, fats and protein. You may also want to consider drinking Gatorade during your workouts in the morning.

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Posted Thu, 02/06/2020 - 16:56
Jonathan

Question do you know an alternative for lunges because I get sore feet and can I replace one arm row for cable row?

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Posted Fri, 02/28/2020 - 02:01
Jonathan

Please an answer

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Posted Thu, 07/16/2020 - 13:04
Glenn

For me, I've done step ups instead and they have worked wonders. I hate lunges, and step ups on the bench work just as well.

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Posted Wed, 02/05/2020 - 21:34
Javier

Do you think I'd be a bad idea if I added this after boxing training 4 days a week?

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Posted Wed, 01/29/2020 - 07:29
Gabriele lizzori

Good morning Josh, I downloaded your program in pdf on the M&S website I have been trying it for a week and I am very well, I am writing to you from Italy and I ask you a courtesy, if you can have it I have read adequate nutrition for this type of work out ,certain of your feedback, I send you my best regards.
gabriele lizzori

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Posted Wed, 01/29/2020 - 13:20
JoshEngland

Hi Gabriele,

Nutrition is very specific based on each individual's needs. I'd recommend checking out these resources.

Start Here: https://www.muscleandstrength.com/tools/bmr-calculator

Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Mon, 01/20/2020 - 07:38
Thomas Odum

Just to be clear.. Should there be a day of rest in between each workout day?

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Posted Mon, 01/20/2020 - 08:57
JoshEngland

Hi Thomas,

Yep, that is correct.

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Posted Thu, 01/16/2020 - 12:50
Chris Edwards

How should the weight change between sets. and how should I go about adding weight as I progress?

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Posted Thu, 01/16/2020 - 15:46
JoshEngland

Hi Chris,

As long as you are increasing weight over time - you'll make gains. This can be weekly or biweekly. A common increase increment is 5lbs. If you can, try to start there until progress stalls.

Or, if you're struggling to get all of the reps, simply start progressing by upping your rep count weekly.

In terms of during the workout - you can keep the weight the same for each rep or pyramid up depending on your preference.

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Posted Wed, 01/15/2020 - 15:31
Ryan

Could you (would you) super set any of the non-main lift exercises?

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Posted Thu, 01/16/2020 - 15:50
JoshEngland

Hi Ryan,

Yes, you can.

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Posted Fri, 01/10/2020 - 08:58
Christopher

I have a neuromuscular disorder, but I still like to train with intensity. My issue is that I have no balance, due to this disorder, so deadlifts are not really an option.
Is there another compound exercise or two that you might recommend, that could take the place of deadlifts in this program? Thanks!

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Posted Fri, 01/10/2020 - 10:12
JoshEngland

Hi Christopher,

Work with someone in person. Anyone who offers advice on this over the internet isn't doing their due diligence and it could put you in jeopardy for injury risk. I know it's probably not the answer you were hoping for, but it's the best I can provide.

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Posted Thu, 01/09/2020 - 22:05
Steve

Is this done as a circuit or do the 5 sets of squats then move onto the next exercise with some rest between sets of same exercise and a quick change to the next exercise? Thanks!

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Posted Fri, 01/10/2020 - 10:48
JoshEngland

Hi Steve,

Perform them as straight sets, not as a circuit.

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Posted Mon, 01/06/2020 - 13:44
Himanshu

Hey, I am going to be following this plan immediately. However, can the fourth day be a light workout for a lagging part? Or can I include some boxing/ropes workout with cardio on that day?

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Posted Mon, 01/06/2020 - 14:36
JoshEngland

Hi Himanshu,

Sure, if you feel it is necessary.

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Posted Mon, 12/30/2019 - 06:50
Fredrik

Hi! Is it okay to switch out some of the smaller exercises such as standing tricep extension? Overall I love the workout, it's perfect since I want to train cardio one day a week and I don't have time to train more then four times a week.

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Posted Tue, 12/31/2019 - 16:49
JoshEngland

Hi Fredrik,

All workouts you'll find online are simply templates. You're more than welcome to modify them in whatever ways you deem fit to better meet your individual needs.

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Posted Wed, 12/11/2019 - 21:06
Paul K

Right now I can only get to the gym every 3rd day, 2 days off in between workouts. Is this a good full body workout for mass? Change anything?

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Posted Thu, 12/12/2019 - 14:52
JoshEngland

Hi Paul,

Oh yea, that's perfect. Simply cycle through the workouts listed here.

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Posted Fri, 12/06/2019 - 11:35
Ivanjk

Hi josh i have a question i need to cut the last layer of fat and i want to build muscle is this wod for me?

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Posted Mon, 11/25/2019 - 21:08
Rush

I enjoy running for my cardio...3-4 days a week, 3 miles per day. Is it ok to run on any of these days and if so, before or after the workout?

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Posted Wed, 11/27/2019 - 16:07
JoshEngland

Hi Rush,

I wouldn't recommend pairing endurance running training with this program. They train for conflicting goals.

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Posted Mon, 11/25/2019 - 04:14
Alee

Hi Josh,

i never commented on any other platform before. this is my first time and I'm super excited to start this new workout program which hopefully will be beneficial for me and plus i am happy that finally i can do cardio on my off days to reduce my belly and waist fat.

thank you once again.

Alee,
Pakistan

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Posted Mon, 11/25/2019 - 12:46
JoshEngland

Hi Alee,

That is awesome! Best of luck as you start your fitness journey and I hope you enjoy the workout.

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Posted Tue, 11/19/2019 - 12:11
Karan

Hi Josh, Great program and I am seeing good results already. I am in the 5th week of the program. My question is about those days where you are just not "there" in the gym doing your best.
It could be lack of sleep/nutrition/exertion during rest days. You are unable to perform all the exercises at RPE 8/9 but would not want to miss on that days workout as well. Whats the best strategy to cope up during such days wrt to this program. Lower weight or less repetitions or not do certain exercises altogether?

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Posted Wed, 11/20/2019 - 10:16
JoshEngland

Hi Karan,

You can try to perform the workout with a lower intensity that day and see if you energy levels rebound the following days.

If you are still struggling with energy after that it may be time for a complete deload week. If after your delaod week you are still struggling, you may want to consider other lifestyle factors.

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Posted Sat, 11/16/2019 - 16:28
Jonathan

Hello Josh,

First of all this workout program is great. I see results in my body and improved my strength. I do have 2 questions. Can I replace Lunge with another exercise. Or can I do the Lunge with a barbell? And can I replace the plank with another ab exercise. Do you know a good exercise that train your complete core?

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Posted Mon, 11/18/2019 - 16:10
JoshEngland

Hi Jonathan,

1. Sure, absolutely. You can do it with a barbell if you wish.

2. You can. I'd recommend deadbugs or turkish get ups personally.

Hope this helps!

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Posted Thu, 11/07/2019 - 06:01
Glen

Hey Josh
Firstly I love this program, always been a fan of full body multi joint workouts. I just finished the 5x5 program (Which significantly increased my strength over 12 weeks) and want to do this workout for hypertrophy. I intermittent fast 6 days a week with 16 hours of fasting and an 8 hour eating window. Can I do this with this routine if I time my first meal after my workout?
Cheers