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!

338 Comments+ Post Comment

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Posted Tue, 12/18/2018 - 03:30
Daniel

Hey Josh,
Been working out for several years now and have found i really enjoy super sets and giant sets involving antagonistic muscle groups, both for the extra conditioning and the time it saves. Was wondering if this program could be altered to accommodate that, for eg.
Every bench variation supersetted with a row variation and every pullup or pulldown supersetted with a vertical press variation, biceps and triceps supersetted etc.
So instead of 9 individual exercises you would end up with 1 giant set and 3 super sets?
Cheers.

JoshEngland's picture
Posted Tue, 12/18/2018 - 12:29
JoshEngland

Hi Daniel,

I've done it with this program and didn't personally like it. You could certainly try it out.

Alternatively, you could look into one of these 2 programs:

https://www.muscleandstrength.com/workouts/fast-mass-program

https://www.muscleandstrength.com/workouts/fast-shred-program

Hope this helps!

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Posted Fri, 12/14/2018 - 12:38
Andrius

Hi,can I do kettlebell workout on rest days?? Thanks

JoshEngland's picture
Posted Fri, 12/14/2018 - 14:03
JoshEngland

Hi Andrius,

I wouldn't recommend additional resistance training on rest days while performing this program.

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Posted Thu, 12/13/2018 - 17:55
Paul

Due to my work schedule, I can not do Monday Wednesday Friday. I can do Monday Thursday Sunday, 2 days off in between my work shifts. Can I try this routine and should there eventually be a heavy-light day? Thanks

JoshEngland's picture
Posted Fri, 12/14/2018 - 10:20
JoshEngland

Hi Paul,

You might benefit from an A/B or alternating an upper/lower program more.

Look into these:

https://www.muscleandstrength.com/workouts/2-day-simple-ab-split-by-stev...

https://www.muscleandstrength.com/workouts/phul-workout

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Posted Sun, 12/16/2018 - 20:56
Paul

Thank you...

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Posted Wed, 12/05/2018 - 00:12
Tom

Hi Josh,

Probably a stupid question, but Can I do a couple of bicep and triceps exercises per workout if I do this Mon, Weds and Thurs? Or are the compound exercises along with the 1 isolation for each enough?

Thanks!
Tom

JoshEngland's picture
Posted Thu, 12/06/2018 - 12:27
JoshEngland

Hi Tom,

I'd recommend a full rest day in between each workout - so Mon, Wed, Fri/Sat if possible.

You can add in the additional arm work, although it's not necessary with this program.

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Posted Fri, 12/07/2018 - 00:00
Tom

Sorry I meant Friday and not Thursday (mobile user problems). I always get a day rest between each workout.

Ok cheers. I probably won’t do it then if you don’t think it’s necessary.

Thanks for the quick response.

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Posted Tue, 12/04/2018 - 03:41
Ralph

Hi Josh,

I've been using this excellent program for the past two months. But recently, I have had shoulder problem/pain and my doctor advise me to use moderate weight. Should I lower the weight of the strength part of this program and perform the high reps. I really like this program but I'd like to seek your advice on how I tweak this program. Once my shoulder pain is gone maybe I'll go back to the with the high intensity again.. Thanks in advance.

Ralph

JoshEngland's picture
Posted Tue, 12/04/2018 - 09:45
JoshEngland

Hi Ralph,

It's tough to make a recommendation here not knowing what is causing the shoulder discomfort and not being there to analyze your movement patterns.

Yes, I'd definitely recommend laying off any shoulder work that is causing pain. You might also find some of these resources helpful:

https://www.muscleandstrength.com/articles/3-ways-to-prevent-a-shoulder-...

https://www.muscleandstrength.com/articles/3-shoulder-mobility-drills

https://www.muscleandstrength.com/articles/shoulder-savers

Hope this helps!

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Posted Thu, 12/06/2018 - 05:28
Ralph

thanks a lot for the information Josh. This will help me better understand how a shoulder can cause injury and prevention.

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Posted Sat, 12/01/2018 - 16:41
Carlos

Hello I like to squat for strength and hypertrophy. Is there a way I can add some squats without getting rid of leg press? Thanks!

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Posted Mon, 12/03/2018 - 12:37
JoshEngland

Hi Carlos,

It'd be tough, but I think you could probably add in additional squats if you felt your ability to recover was good enough.

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Posted Fri, 11/30/2018 - 18:57
Michael

Hi Josh I’ve got 2 questions:
1) I’m preparing a pro hormone cycle. Would this program be a good fit for strength & mass gainiing, or would you recommend another program?

2) are these excercises “alternated”, or one excercise 4 sets then on to the next excercise?

Btw I have been lifting 20 years. I’ve been using a decent home gym setup fir the last year with squat rack and cables, full set of dumbells to 120#’

Thanks in advance!

JoshEngland's picture
Posted Mon, 12/03/2018 - 12:39
JoshEngland

Hi Michael,

Yes, this would be a solid program to help build muscle and strength.

Perform all the sets of each individual exercise before moving to the next exercise.

Hope this helps!

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Posted Tue, 11/27/2018 - 07:01
andy

Hi I don't own a leg press what could I substitute this with. Also great program. Thanks

JoshEngland's picture
Posted Tue, 11/27/2018 - 11:27
JoshEngland

Hi Andy,

Any alternative squat variation will do the trick. This can be back squat, front squat, goblet squat - whichever squat variation you prefer.

Hope this helps!

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Posted Tue, 11/27/2018 - 11:41
andy

Ok great thanks for the speedy reply

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Posted Mon, 11/19/2018 - 08:08
Spencer

Hi, thanks for this routine, seems great. I have an issue with my knees at the moment, and I think I need to take some time off squats and build my knee muscles up a bit more. Can I swap Leg Press for squats on day one?
Thanks

JoshEngland's picture
Posted Mon, 11/19/2018 - 10:27
JoshEngland

Hi Spencer,

If you truly have knee issues, I recommend working with a trainer in person. The issues can affect your ROM and cause you to compensate resulting in muscle imbalances.

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Posted Wed, 11/21/2018 - 05:20
Spencer

Hi Josh,
Thanks for the reply - I will seek advice about my knees, I did swap the Squats with press, and lunges for extensions, I think I just need to work my chicken-legs a bit more, then they will not hurt so much. I have to say, this routine killed me when I first did it, I was destroyed after, haha. I can see why you need a day off between, I could not have done anything on Tuesday. Great program, I especially like the volume thats here, its enough to make you push yourself. Making sure you have correct form and timing on each rep. In 3 week I will hope to be able to add 2.5kg per set, for the moment I'm using the same weight. Have recommend this program to others!

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Posted Wed, 11/14/2018 - 14:03
Corey Smith

Hey Josh,

Love the idea of combining strength work with hypertrophy work, but do you think it would be possible to get solid results if I were to bump the sets down from 4 to 3 for the hypertrophy-based exercises? I have been stalling a bit on gaining muscle and I am worried it might be due to too much volume per week. Thanks in advance.

Corey

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Posted Fri, 11/16/2018 - 11:03
JoshEngland

Hi Corey,

Yes! Absolutely. I currently work out with less volume than this and still see results.

I'll admit, I wrote this program almost 3 years ago. I had a lot more time on my hands and was able to recover better then. I wouldn't recommend this much volume for everyone. And encourage people to alter it to better fit their needs and experience/recovery levels.

Hope this helps!

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Posted Fri, 11/16/2018 - 11:38
Corey Smith

Hey Josh,

Thank you for the quick response! I wish I could get into the gym 4 days a week, but since I can only do 3 nowadays, I figured a full body split would allow me to still get in the optimal frequency needed to see results. I am loving the idea of mixing strength (trying to get my squat and deadlift numbers up) with some hypertrophic more “mind muscle” connection work.

What are your thoughts on ramping the three strength moves as opposed to 5 straight heavy sets? Just curious as you are definitely more informed on the topic than I am.

Thanks again!

Corey

JoshEngland's picture
Posted Fri, 11/16/2018 - 15:41
JoshEngland

Hi Corey,

Yea, I think it'd work great. The 3 x5 ramped up would be a solid way to build strength. Then utilize the hypertrophy lifts to get that pump.

Hope this helps!

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Posted Wed, 11/14/2018 - 10:45
SirJack II

Hi Josh,

What kind of warm-up would you recommend for this workout? Thanks for any advice.

JoshEngland's picture
Posted Fri, 11/16/2018 - 11:04
JoshEngland

Hi SirJack II,

Give the one's on this page a try: https://www.muscleandstrength.com/articles/warming-up-for-dummies

Hope this helps!

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Posted Tue, 11/13/2018 - 14:04
Joe

Hi Josh : I have been working out for 45 years and as I get older I am beginning to see the merit in a full body work out with a full day off in between ..I have been doing you work out for the last few weeks and have gained back some strength .

JoshEngland's picture
Posted Tue, 11/13/2018 - 14:31
JoshEngland

Hi Joe,

That's awesome! Happy to hear I've been able to help you along your fitness journey!

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Posted Tue, 11/13/2018 - 10:42
nitish kumar

I have been working out for 1year 10months and i am a ectomorph .. Now i have a average physique.
I want to grow big what exercise plan should i chose please help me out.

JoshEngland's picture
Posted Tue, 11/13/2018 - 10:51
JoshEngland

Hi Nitish,

The plan on this page would be a solid place to start.

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Posted Sun, 11/11/2018 - 15:06
Jay

What if I want to add Rack pulls or farmers walk for traps? Where would I put them?

JoshEngland's picture
Posted Mon, 11/12/2018 - 11:26
JoshEngland

Hi Jay,

In a separate mesocycle, or you can sub them in for planks and shrugs.

Hope this helps!

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Posted Sat, 11/10/2018 - 04:02
Peter

What sort of weight do you use for 5x5 deadlifts? The strength routines I've done so far (SL 5x5 and Phraks GSLP) are all lighter on the deads - they both just have 1x5, what sort of % of 1RM goes into 5 sets?

JoshEngland's picture
Posted Mon, 11/12/2018 - 11:18
JoshEngland

Hi Peter,

Go with 80-95% of your working max for the prescribed rep range here.

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Posted Fri, 11/09/2018 - 16:09
Mike

Hi... is hamstrings being worked enough? Because I see only one day of working them? Thanks!

JoshEngland's picture
Posted Fri, 11/09/2018 - 16:41
JoshEngland

Hi Mike,

They'll be worked during the squat, lunge, leg curl, and deadlift.

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Posted Fri, 11/09/2018 - 13:33
Elementz

When can I do rear delts? I I superset them and time?

JoshEngland's picture
Posted Fri, 11/09/2018 - 14:07
JoshEngland

Hi Elementz,

Feel free to substitute a rear delt exercise in for any delt exercise.

Hope this helps!

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Posted Fri, 11/09/2018 - 16:11
Elementz

Ok thanks! But side delts will be worked only once a week ?

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Posted Thu, 11/08/2018 - 00:12
Flavio

Hi!

I really would like to incorporate rears felt flyes, overhead press (barbell), and bent over row (barbell), however I wouldn’t like to change the program too much since it seems quite well made.

What exercises would you suggest me to remove and add the substitutes I said? Or wouldn’t you suggest it at all?

Cheers

JoshEngland's picture
Posted Thu, 11/08/2018 - 15:36
JoshEngland

Hi Flavio,

You can sub in Rear delt flyes for seated lateral raise, barbell press for seated dumbbell press, and bent over row for either pulldowns or pull ups.

Hope this helps!

JoshEngland's picture
Posted Fri, 11/09/2018 - 14:15
JoshEngland

Hi Dave,

That sounds perfectly fine. Best of luck!

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Posted Fri, 11/09/2018 - 03:22
Dave

Thanks, that was very helpful!

Also, I was considering adding an extra week so that I would be doing the Workout for 9 weeks but I would deload around week 5 and take 20% of the weight. Does it sound good or wouldn't you recommend it?

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Posted Mon, 11/05/2018 - 16:59
Bilal Saleem

Hi Coach,
Is this program helpful to gain mass? I am skinny and becuase of doing workout for now more than a year i have significant muscles but not enough mass and size. I heard about hypertrophy exercise to gain mass and size , so i found this plan. Any recommendations for mass gain and size workout plan? Thanks

JoshEngland's picture
Posted Tue, 11/06/2018 - 08:47
JoshEngland

Hi Bilal,

Yes, this program is good for building mass when paired with a diet that provides a calorie surplus.

For more mass building tips, give this a read: https://www.muscleandstrength.com/expert-guides/muscle-building

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Posted Sat, 11/03/2018 - 09:05
Duy

Should I turn this into a 6-day routine (training every other day, for weeks) or I should only train 3 times a week?

JoshEngland's picture
Posted Mon, 11/05/2018 - 08:39
JoshEngland

Hi Duy,

I wouldn't recommend performing this workout 6 days per week. If you'd like to workout more frequently, you'll have to decrease the volume you use during your workouts. There are better splits out there if your goal is to workout more frequently.

That being said, with this program, 3 days per week is plenty to see results.

Hope this helps!