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
8 weeks
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.


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

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!

506 Comments+ Post Comment

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Posted Sat, 09/28/2019 - 18:19

Hey Josh!
First of all I would like to thank you for this magnificent routine, you can easily see that there is much studing and effort behind this post
Just a small question, if I would like to transform this combinate routine into a hypertrophy-only routine, should I just change the reps and be doing a 4x10 rep scheme for all of the large muscle groups, with a 3x10 rep scheme hitting the smaller groups? Did I get it right?
Thanks in advance and greetings from Spain

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Posted Mon, 09/30/2019 - 10:17

Hi Pablo,

Not necessarily. This routine is actually quite a bit old, and while it will get the job done, it is quite demanding. I'd recommend it for those who are more of an intermediate or advanced based on the volume alone.

To answer your question, more recent research shows you can build muscle across really any rep range. And it's actually best to blend rep ranges into your workout routines so you're training with different stimulus to build muscle, optimize volume, and prevent injury.

This program is perfect for those with muscle building goals as written, provided they are able to handle the amount of volume listed.

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Posted Tue, 09/24/2019 - 00:36

Hey Josh

Just wondering.
I want to build strength, muscle and endurance.

Would I be able to implement on all 3 days?

Mon FB Strength
Wed FB Hyper
Fri FB endurance ?

Or is that bit of an overkill?

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Posted Tue, 09/24/2019 - 11:53

Hi Cam,

You've essentially just described what is known as daily undulating periodization (DUP). It's actually a technique a lot of advanced trainees use. You can check out more info on it here:

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Posted Thu, 09/26/2019 - 07:01

Legend! Thanks so much Josh.

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Posted Sat, 09/21/2019 - 08:41

He’s not everyone’s cup of tea but Jason Blaha’s 3 day Full body workout is easily one of the best,Did it after years of bro splits and it took all of my lifts to PB’s.

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Posted Sun, 09/08/2019 - 01:32
Carlos G.


How do you deload on this workout program?

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Posted Mon, 09/09/2019 - 11:07

Hi Carlos,

Check out this article I wrote on deloads:

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Posted Mon, 09/09/2019 - 21:17
Carlos G.

Thanks Josh. Good read, appreciate it. One last question, should nutrition remain the same during deload week?

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Posted Tue, 09/10/2019 - 13:13

Hi Carlos,

Yes, I would keep nutrition consistent with whatever your goals are... or at maintenance.

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Posted Wed, 09/18/2019 - 15:41
Carlos G.


Did 2 cycles of this.. should I continue or should I switch to something else?

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Posted Wed, 09/18/2019 - 16:20

Hi Carlos,

That depends on if you feel it is necessary. The program can be used as long as you like so long as you are enjoying it and progressing towards your goals. If either of those things begins to stop, then it's time to move on.

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Posted Wed, 09/18/2019 - 17:30
Carlos G.

Got it. I was thinking of giving the PHUL program a try but wanted to gain your thoughts first.

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Posted Thu, 09/19/2019 - 11:53

Hi Carlos,

Phul is a great program. I've done it a couple of times and have never been disappointed.

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Posted Thu, 09/19/2019 - 15:11
Carlos G.

Thanks Josh. Ill start it next week. Question, should I continue to approach the strength sets like the 5x5 which was 80%,85%,90%,95% and 100%...but being its 3 sets i assume its 90% to 100?

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Posted Thu, 09/19/2019 - 15:37

Yes, that would be fine. Or 90-95%.

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Posted Tue, 08/27/2019 - 06:02

Can I do planks, free squat, hyperextention, push ups on rest days? Rply

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Posted Tue, 09/03/2019 - 16:25

Hi Laltu,

I wouldn't recommend it personally.

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Posted Fri, 08/16/2019 - 12:54
Rob Smith

Hi I have no idea what how much weight to start with? What's the best way for me to determine this? Many Thanks :)

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Posted Fri, 08/16/2019 - 16:26

Hi Rob,

Pick a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. A good rule of thumb is 75-85% of your working max for the prescribed rep ranges.

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Posted Fri, 08/16/2019 - 18:26
Rob Smith

Great thank you for getting back to me Josh, appreciated. Another thing if you don't mind though: I don't have access to machines (pec deck, leg press, leg ext, leg curls & cables). I was wondering what to put in instead? I do have resistance bands these specifically: I also have the two heavier ones of the same style on that site. Oh I see below you said dips were fine & I have a captains chair so that's that covered. Cheers! :)

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Posted Mon, 08/19/2019 - 10:21

Hi Rob,

You're welcome! Substitutions are fine so long as the exercise you're substituting in is a variation of the exercise you're substituting it in for. At the end of the day, you simply want to be targeting the same muscle group, preferably using the same movement pattern.

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Posted Sun, 08/11/2019 - 13:42
Jones vargees

Can I do chest dips instead of machine pec deck

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Posted Mon, 08/12/2019 - 14:14

Hi Jones,

That would be fine.

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Posted Mon, 07/15/2019 - 02:08

Hi josh
Thank you for this program.
I completed the 8Weeks.
could you advise me to new workout program for 3days in week ,please?

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Posted Mon, 07/15/2019 - 12:36

Hi Shaza,

You could give Phul a try:

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Posted Sat, 07/20/2019 - 04:42

Thank you josh
But I’m training 3 days in a week (day after day).
How can i try this program in 3 days instead of 4 days?

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Posted Mon, 07/22/2019 - 11:20

Hi Saza,

You could cycle between the workouts or stick to this workout if you want to.

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Posted Thu, 07/04/2019 - 13:40
Kamal jith

Can I do this on three successive days (Monday,Tuesday,Wednesday) or should I bring a rest days between each day?

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Posted Fri, 07/05/2019 - 10:45

Hi Kamal,

It's not ideal. But if those are the only days you have available to train, it can be done.

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Posted Tue, 07/02/2019 - 10:28

I didn't have leg extension machine on my gym can you suggest exercise for instead of leg extension and leg curl

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Posted Mon, 07/01/2019 - 16:49
Zachary MC

The workout is very good and hits most muscle well for me, but the abs section seems light. I swim, and core is super important for good performance. Should I add my own stuff or just trust the workout?

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Posted Tue, 07/02/2019 - 10:22

Hi Zachary,

Absolutely - you can add additional core work to this program to make it better suit your needs.

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Posted Wed, 07/17/2019 - 19:48

Ad your own extras to abs. This program is for everyone but your concern is you. You have a need the program does not fill. Take care of it your way. Be great, do not allow a flaw in a program create a flaw in your fitness.

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Posted Mon, 07/22/2019 - 11:36
Frankie W

If I were you, I'd do some core work on your recovery days in between, or on the weekend. It's already enough volume on training days.

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Posted Sat, 06/29/2019 - 10:23


Workout looks good, just one question...

On ‘The Strength Component’ exercise, are the 5 sets of 5 reps all at the heaviest you can lift? If so, do you suggest a few warmup sets before? Or are the first 2 or 3 of sets carried out using a lighter weight, building towards a max effort on the 4th/5th set? Thanks.

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Posted Mon, 07/01/2019 - 14:12

Hi Gary,

Yes. However, I usually pyramid the weight I use up. So, I'll do 2-3 warm up sets before starting my working sets and typically go 80%, 85%, 90%, 95%, 95-100% on my 5 sets.

Hope this helps!

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Posted Thu, 07/04/2019 - 23:19
Carlos G.

Josh so what you are saying is, currently Im doing 330 for 5 on the deadlifts. Your approach would be 2 to 3 warmup sets and then your 5 sets would go something like 265(80%), 280(85%), 300(90%), 315(95%), 330(100%)? If so, once you achieve the 5 reps on the 330, you'd go up to 335 which would of course also higher the other sets. Im currently doing 330 on all 5 sets. Not sure if this is the right approach or I should switch to your pyramid scheme. Can this be done with all strength exercises?

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Posted Fri, 07/05/2019 - 10:42

Hi Carlos,

That's exactly how I would do it.

Everyone is different though, experiment with both schemes and see which you prefer and works better for you.

Yes, it can be implemented across all strength based lifts.

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Posted Fri, 07/05/2019 - 23:08
Carlos G.

I'll definitely try your approach. When I do same weight on all 5 sets, it takes a toll on you and as you get to set 4 and 5.. you're doing 3 or 4 reps. Ive been also reading on ramping sets, how after 60% the sets even lighter are still contributing to your gains.

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Posted Thu, 07/11/2019 - 20:36
Carlos G.


Is this method more effective? Any article I can read on it?

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Posted Tue, 06/25/2019 - 14:35

Is there a meal plan that compliments this work out regime?

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Posted Wed, 06/26/2019 - 15:19
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Posted Tue, 06/11/2019 - 00:48
Shivam Tripathi

If I have to 5 sets of 5 reps of squats , do i need to increase weight in every set? & if yes then, reps also gonna change?plz give an example(sets,reps & weight) to perform ...

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Posted Tue, 06/11/2019 - 08:50

Hi Shivam,

You can. Personally I keep reps the same, 80%, 85%, 90%, 95%, 100% intensity or thereabouts.

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Posted Wed, 06/05/2019 - 13:49
Dom Latroy

Thanks for the workout! I can see the difference after 3 weeks. It's also extremely enjoyable to look forward to this workout plan.

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Posted Thu, 06/06/2019 - 09:46

Hi Dom,

That's awesome! Thank you for sharing!

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Posted Mon, 06/10/2019 - 21:20

Did you gain muscle from this?

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Posted Fri, 05/31/2019 - 00:14
Carlos G.


Going on a work trip for a week and wont have time to hit the gym. Any recommended bodyweight workout i can do for that week? Thanks.

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Posted Fri, 05/31/2019 - 16:46