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
Barbell, Bodyweight, Cables, Dumbbells
Male & Female

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.

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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

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!

About The Author
Josh England is the Web Content Manager at Muscle & Strength. His goal is to provide M&S's readers with the most relevant fitness content available.

70 Comments+ Post Comment

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Posted Fri, 03/17/2017 - 03:44

So will I not gain any muscle mass at all from the squats, bench press, and dead lifts since I am doing 5x5 reps since it is strength training and not hypertrophy?

JoshEngland's picture
Posted Fri, 03/17/2017 - 10:02

Hi Spenser,

Thanks for reading!

You'll still be building muscle, but you'll also be working on your maximum strength output. The carry over is very beneficial when trying to increase the weight you use on the hypertrophy lifts.

I hope this helps! Feel free to let me know if you have any other questions!

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Posted Fri, 03/17/2017 - 17:06

So if I wanted to try to gain more muscle mass, could I used this program, but change squats, dead lifts and bench press to 5x10?

JoshEngland's picture
Posted Mon, 03/20/2017 - 09:52

You're welcome Spenser! At the end of the day it comes down to your goals and what you enjoy to do, really. So long as you give a program 100% effort, eat right, and sleep at night, you'll see positive results.

Training for strength can increase muscle size, training for hypertrophy can increase muscle size. Do whichever you enjoy, commit to it long term, and reap the rewards!

Hope this helps!

JoshEngland's picture
Posted Sat, 03/18/2017 - 15:24

Hi Spenser,

Sure, if you're not interested in the strength component, you're more than welcome to focus strictly on hypertrophy rep ranges.

Will you build more muscle in the long run by doing this? It's tough to say.

Regardless, by doing it either way (and when paired with a good sound diet) you'll see positive results.

Hope this helps!

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Posted Sat, 03/18/2017 - 20:35

Thanks for answering, what would you recommend?

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Posted Sat, 03/11/2017 - 18:06
Tom Nerreau

Josh, thank your for your response. The warmup sets for which you suggest 10-12 reps each, should they be easy reps to attain or should it be challenging to reach 12?
Thanks again

JoshEngland's picture
Posted Mon, 03/13/2017 - 09:37

Hi Tom,

Yes, if you're doing warm up sets, you'll want them to be fairly easy to obtain the reps. The goal here is waking up the central nervous system. Below is a link to an article that describes dynamic warm ups. They're even better to perform than the average run of the mill warm sets with just the bar:

Hope this helps!

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Posted Wed, 03/08/2017 - 23:08

I am a 59 year old male who returned to the gym 2 months ago, have some back issues and stay away from deadlifts. Is there an exercise you can replace the deadlift with? Thanks!

JoshEngland's picture
Posted Thu, 03/09/2017 - 09:05

Hey Tom!

Thanks for reading! It's difficult to suggest alternative exercises not working with you in person. Lingering back injuries can cause irregular movement patterns and those compensations can also cause muscle imbalances. It may be worth the investment of working with a professional in person as they'll be able to provide you suitable exercises specific to you.

A couple quick fixes you could do is eliminating the deadlifts altogether or you could try to add in one of these 4 variations:

Hope this helps!

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Posted Sat, 02/25/2017 - 15:14

Another question I have .. my mother only has one leg.. as the other is sewed above the knee, obviously you would know her restrictions. Could she do everything one legged with a little stabiliztion from the fake leg ? And also my girlfriend , with leg curl and leg extension, her knee had a previous surgery and those two workouts hurt her knee. And my mother also. What other two exercises could I put in other than the curl and extension ?

JoshEngland's picture
Posted Mon, 02/27/2017 - 09:07

Hi Emma,

I hope you don't mind me answering both of your questions in one comment. First off, yes this workout is sufficient to build muscle.

Unfortunately, I am not sure that I am qualified to answer the specific questions regarding your girlfriend and mothers prior injury history, at least not over the internet. Injuries such as these drastically affect movement patterns and may have caused certain muscular imbalances. It may be beneficial for them to work with a professional in person and gain knowledge through the professional about which exercises will be beneficial to them long term.

I know this probably isn't the answer you were hoping for. It's important to keep in mind any individual, whether they're qualified or not, can give advice over the internet. Bad advice can jeopardize the health of your friends and love ones. It might be well worth the investment to get sound advice from a fitness professional in person regarding this.

I hope this helps!

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Posted Sat, 02/25/2017 - 15:08

Hello.. me , my girlfriend, mother and brother have been working out for the past month doing random things, figuring out what's best. Me and my brothers goal is to build muscle and get stronger while the girlfriends goal and mothers goal is to lose fat and tone up. Is this workout sufficient ?

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Posted Fri, 02/24/2017 - 20:23

Josh, just wanted to say thanks for posting this routine! I've been doing it about 6 weeks and I love it! My wife is a teacher so during the school year I pretty much become a single parent. This workout gets my lifting in and gives me plenty of time to take care of my kiddos!

JoshEngland's picture
Posted Mon, 02/27/2017 - 09:01

Hi Charlie!

Thank you so much! Hearing feedback like that means a lot and I'm glad I could help!

Keep up the great work!

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Posted Fri, 02/10/2017 - 03:45

What up Josh

Great workout. Was wondering instead of doing the set count that's given,could I do the pyramids?

JoshEngland's picture
Posted Fri, 02/10/2017 - 09:23

Hey Dre!

Thanks for reading and for the feedback! I appreciate it!

Sure, you could definitely vary the rep counts to fit your needs. Personally, and if you want to achieve a similar training response to the workout, I'd keep the 5x5 sets the same and pyramid the lifts involved in remainder of the workout (for example 4 x 12,10,8,6).

Hope this helps!

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Posted Fri, 02/10/2017 - 22:18

Coo...thanks Josh.

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Posted Tue, 01/31/2017 - 08:24

Hi Josh,

Hope you're well

This is a great programme, I started it yesterday and i really enjoyed it. I've been training just using my bodyweight for over a year using Freeletics so this is my return to weightlifting.

I want to get the most out of this programme so have a few I just have a few questions if you don't mind answering them.

1) I want to put on some lean muscle but keep my fat level down as my previous bodyweight programme had alot of burpees and was very high intensity hence why my bodyfat is pretty low. I understand diet plays a major part however if I do LISS 2 days per week (Tues / Thurs) will this help maintain my low body fat levels?

2) I take whey protein and BCAA's, are they sufficient enough supplements or are there others that you recommend?

3) There are certain bodyweight exercises I love doing such a pushups / pullups and burpees. Could I incorporate them into this programme? For example, rather than doing LISS one day, could I do a burpee pyramid or add a bodyweight circuit session on Saturdays? Would this be counter productive the day after a weights session?

4) Finally, abs....I see you have included plank on all weight training days. Could abs be completed on the cardio/ rest day instead?

Sorry for all the questions but like I said I want to get the best out of this programme and hopefully really good results!

Thanks in advance


JoshEngland's picture
Posted Tue, 01/31/2017 - 09:31

Hey Jared!

Awesome dude! I'm glad you're enjoying the workout so far! I'll do my best to answer these in the order you've asked them:

1. Absolutely. I try to perform some form of LISS on all of my off days. Typically I walk or lightly jog for 20-40 mins. I'd say go for it!

2. Supplementing is highly dependent on your own needs. Personally, I only drink a high quality whey post-workout. Here's a great link to an article discussing important supplements to kick start a supplementation regimen:

3. Sure, I don't see why not. MEasure your energy levels though. So long as doing these circuits doesn't affect your ability to recover from your weight training, you should be fine. If however, you find that you are having difficulty progressing through the workout, it might be time to dial back on the off day bodyweight circuits.

4. You can set it up your workouts this way, however I prefer not to. You work your core in almost every major lift, so I try not to train it again on off days. Optimal recovery is just as important as training itself.

Hope all of this helps! If you have any other questions, or if I can better clarify any of these points, please don't hesitate to ask!

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Posted Tue, 01/31/2017 - 13:22
Jared Black

Hi Josh,

Thanks so much for all the advice, it's very much appreciated!

I'm looking forward to progressing through this workout and reaping the rewards!!



JoshEngland's picture
Posted Fri, 03/03/2017 - 09:53

Hi Jared!

Glad to hear you've seen some results over the past month! Congrats!

So, I think alternating one week on this program and one week of bodyweight workouts would be counterproductive. It's slightly too much variability from one week to the next to consistently make gains on your lifts.

Instead, I'd run this program for 6-8 weeks followed by your bodyweight program for a couple of weeks (2-4) as a deload or active recovery.

Alternatively, you could also set up you week to incorporate both:

Monday - Day 1 workout of TPW
Tue - Off or recovery walk
Wed- Bodyweight workout
Thur - Off or Recovery walk
Friday - Day 2 workout of TPW
Sat- off/Recovery walk
Sun - off/Recovery walk

Week 2
Monday - Day 3 workout of TPW
Tue - off/recovery walk
Wed- Bodyweight workout
Thur- Off/recovery walk
Fri - Day 1 workout of TPW
Sat - off/recovery walk
Sun - off/recovery walk

That's just an example of what you could do. You can always modify your exercise programs to fit exactly what you need to accomplish your goals or to include your favorite types of workouts.

Hope this helps man!

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Posted Thu, 03/02/2017 - 16:20
Jared Black

Hi josh! Hope you're well. I've been doing this workout for a month and the results are great so thanks!

One question, in our previous conversation I said I was a big fan of bodyweight training. I wanted to know what your view was on alternating each week between this workout and bodyweight routine.

I was thinking about doing one week of this workout then a bodyweight the week after and just replating the cycle.

Is this a good way to mix things up or would it beasy counterproductive?



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Posted Mon, 01/30/2017 - 01:26

Hi Josh,Gone through your full body workout for strength & hypertrophy.It is really in depth knowledge of workout.Josh,if i ma not interested in hypertrophy then what changes do i can do in this workout.

JoshEngland's picture
Posted Mon, 01/30/2017 - 09:37

Hi Niraj!

Thank you for reading and for your question.

The answer is very dependent on what your goal is. Are you looking to improve your strength? If so, keeping exercises in the 1-5 rep range with 2-3 minutes of rest in between sets will be beneficial for that.

Hope this helps!

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Posted Wed, 01/25/2017 - 11:12

Hi, Josh. This looks like a really solid program. About three years ago I was lifting consistently and had gained considerable size and strength from where I started. Due to a death in the immediate family, I haven't been to the gym in a few years. I've been looking to return and considered this routine since I already have experience with full body routines. I know this is an intermediate program, but I have previous experience. Would this routine be fine to start back up with and rebuild my foundation? My main goal is to put back on the weight that I've lost. I'm also not sure if "muscle memory" is a thing or not? Several friends have all but assured me that my size and strength should return fairly rapidly.

JoshEngland's picture
Posted Wed, 01/25/2017 - 16:35

Hi Moonlit,

I'm sorry to hear about your loss.

That's awesome you are about to make your return to the gym though. I'm honored that you like my program enough to start off with it, but that's quite a long time away from the gym. I wouldn't recommend using this program as a starting point though. It is very taxing. Instead, I'd keep it in your back pocket and progress to it slowly.

I love this program, but it's not wise to rush quickly back into fitness. We want results fast, but our bodies prefer them slow and progressive, leading to long-term results.

It's tough to make suggestions not working with you in person. Below are a couple of programs that might be good stepping stones to help you progress into this one. - perfect for a beginner - A step up and perfect for a novice trainee.

After those, you should be ready to rock-n-roll with this one.

Hope this helps!

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Posted Tue, 01/24/2017 - 03:29

I really like this routine. How long should i do this to see results? When will be a good time to switch it up and start a differet routine?

JoshEngland's picture
Posted Tue, 01/24/2017 - 09:19

Hey Rey!

Thanks for reading! Progress differs from person to person, but I'd say giving this program 8 weeks is a good time frame to see results. After 8 weeks take a week to deload. If you're still seeing results and are enjoying the program, feel free to continue on with the program after you deload. If not, it may be time to give another program a shot.

Hope this helps!

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Posted Fri, 01/13/2017 - 19:10

I'm trying your program to do something more structured with my work outs. Overall I like your routines but my question is it bad to go more than 3 times a week? Am I working my body too hard if I did your program 3 on 1 off?

JoshEngland's picture
Posted Mon, 01/16/2017 - 09:04

Hi Tyler,

Thank you so much for reading and for giving this program a shot! Weight training 3 times per week in the fashion listed above should be plenty to elicit the muscular response you want.

If you would like to train more frequently throughout the week, I wouldn't recommend a full body approach like the one above. Training 3 days on 1 day off won't give your muscles enough time to recover in between training bouts. Instead, I'd recommend looking into a 4, 5, even 6 day split. I've listed some of our more popular ones below:

Hope this helps and thanks again!

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Posted Mon, 01/02/2017 - 10:18


Thanks for the great workout info. Just found this about 2 weeks ago and love the workout!! My question though has to do with diet. Is there something you can recommend for nutritional information.


JoshEngland's picture
Posted Tue, 01/03/2017 - 11:18

Hey Mike!

Thank you so much! I'm glad you've been enjoying the workout, it's definitely one of my favorites.

Happy to try to help with your nutritional question. Your diet is going to be dependent on what your overall goals are. If you're looking to burn fat with this workout, you'll want to make sure you are in a caloric deficit of between 250-500 calories below your BMR.

Contrarily, if you're looking to add lean muscle mass, you'll want to keep your calorie intake between 250-500 calories above your BMR. Below is a link to our BMR calculator. Enter in your credentials and see where you need to be by adding or subtracting as mentioned above.

Also, in terms of diet, I like to keep my protein intake at 0.8-1 grams per lb of bodyweight, cabrs at 1.5-2 g per body weight and then fill in the remainder of my calories with fat intake. The easiest way to track this is through a calorie counter. I strongly recommend MyFitnessPal.

Also, below are some great resources to further aid you in either your lean mass goals or fat loss goals:

Thanks again, I hope this helps!

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Posted Tue, 12/27/2016 - 11:31
Steve G

Hey Josh
My question is I'm starting a transformation contest in a couple of weeks. I'm 56 years old and have been doing different routines for years. My question is will this routine help me with the contest and get me ripped. I know diet plays a big role but also wouldn't HITT cardio be better for you then the 45-60 min slow cardio. I have a lot of doubters out there who think I can't do it . I just want to shut them up. Lol. Any help would be much appreciated. Thanks

JoshEngland's picture
Posted Tue, 12/27/2016 - 12:39

Hey Steve!

Thanks for reading man! To answer your questions, a lot of this depends on several different factors. Everyone is different and no one program template can fit the needs of every single individual. With that said, this program is definitely a solid one and a good starting point, especially if your goals include building strength and muscle size.

Will this routine help you win your transformation contest? It really depends on what kind of contest it is (total fat percentage lost vs weight loss), how long it will run (week vs months), and even then it's tough to say. I will say the problem with contests are they are a very short-sided view and fitness is very much a long-term goal. Most people can drop unwanted weight fast, but only a select few can be dedicated enough to make fitness part of their lifestyle for the long-haul (which is what your ultimate goal should be).

HIIT is definitely a great fat burner and if that's your immediate goal with your contest it can definitely help out. However, it does involve a high intensity workload and may affect your ability to recover from your weightlifting sessions. That is in-part why I choose LISS cardio for 45-60 minutes. Not only does it aid in calorie expenditure, it's a great way to pump oxygen and nutrient rich blood into your muscles to aid in recovery on your off days. At 56 years old, your recovery will be less than someone in their mid 20s, so I'm not sure that I'd recommend HIIT in addition to this program.

At the end of the day, you can't go wrong with fitness. This program is a good one to test out for a while, but I can't say for certain that it will help you win your contest. If you really want to show up the naysayers it may be worth looking into hiring a professional personal trainer who will be able to design a program specific to your needs and short-term goals. And if after the contest you want to continue to pursue fitness, give this program a shot and find a form of cardio exercise that you continuously enjoy doing (whether it be HIIT or LISS).

Hope this helps and good luck with your contest preparation!

JoshEngland's picture
Posted Wed, 12/28/2016 - 09:04


You're welcome! This program will definitely help you in accomplishing your goals. However, as mentioned, it's tough to say if it's the perfect workout for you having never worked with you before. That said, performing this program consistently overtime will get you results.

As far as diet goes, we do not have many diet plans currently on the website, but it is something we hope to add soon. I'd recommend knowing your how many calories you're taking in and need to burn each day. Myfitnesspal is a great website and application to track all of this information.

I've also provided our fat loss expert guide and lean mass expert guide below. Both are great resources to learn more about how to accomplish the muscle building and weight loss goals you've mentioned.

Hope this helps!

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Posted Tue, 12/27/2016 - 20:59

Thanks for the quick reply . The contest is for 84 days. The contest seems they lean towards people who have more definition. But are still somewhat . Don't know if this helps. But a personal trainer is out of the question due to lack of funds and a stingy wife lol. So do you think this routine would work for me or do you have something else in mind. Do you have a diet that I could follow. Thanks for your help

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Posted Wed, 12/21/2016 - 02:32
Neda Afrashi

Dear Josh,
Thanks a lot for your great program. I am a woman 44 years old. I am pretty Fit, ply tennis once a week and go skiing once a week during the season, which is now in winter.
I go to the GYM 3 times per week. I want to grow some solid muscle and some visible definition. Just for the beauty of it. Do you recommend this plan? or better a split one ?

JoshEngland's picture
Posted Wed, 12/21/2016 - 09:16

Hi Neda!

Absolutely! This is a great program if you're looking to get the most out of working out 3 times per week. Give it a shot and see if you enjoy it!

Thank you for reading!

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Posted Tue, 12/20/2016 - 19:54

Will this program be ok for a 15 year old male? He plays high school baseball and footbal, and he would like to get stronger and faster.

JoshEngland's picture
Posted Wed, 12/21/2016 - 09:14

Hey Dirk!

Thanks for reading and for your question! Exercise and weightlifting is great for teenagers as their body's are progressing. With that said, I'm not sure this program is a good starting point and may be something you want to work yourself into by progressing gradually and as you get older.

Also, at 15 your main focus should be enjoying life. Sure, weightlifting can help with that, but I wouldn't make your whole life revolve around it. Not at this point. Ease it in appropriately to where it becomes part of your lifestyle for the rest of your future. Lifelong consistency should be the goal here.

I've provided a couple links below that you may find useful. The first is our expert guide to teenage bodybuilding. It should give you a great insight to everything you need to know as your body grows and you progress through school.

The second is an article that is more of an athlete specific workout. If you goal is to improve athletic performance, there's different ways you should train. The program above is to improve strength and muscle size, but athleticism is all about being very functional in several different movements.

Hope all of this helps!

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Posted Sun, 12/18/2016 - 21:28

I want to increase muscles and loss some fat. But I already have a very active work/life (horse farm) So I walk a lot, run some and lift normal farm stuff, ride horses, spend lot of time in the sun or cold.
Can I fit this program with out burning out

JoshEngland's picture
Posted Mon, 12/19/2016 - 09:11

Hi Ariane!

You should be able to incorporate this program into your lifestyle without burning out assuming you have no muscular imbalances and are in good health.

However, I wouldn't recommend doing any extra cardio as it seems you get plenty with your active line of work. Instead, focus your time outside of work and the gym towards properly recovering (eating enough calories and getting enough sleep).

Hope this helps! Thank you for reading!

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Posted Thu, 12/15/2016 - 09:59

Can I use supersets for the high rep exercises? I have limited time to train at the gym and I'm trying to lose fat while gaining strength.

JoshEngland's picture
Posted Thu, 12/15/2016 - 10:25

Hi ThailandXpress!

I've tried it before on days where I have less than optimal time to workout, and while doable, it's really, really hard! If you try to do it, I'd recommend pairing the muscle groups as follows:

Calves or Traps/Core

If you're going to superset, you have to be able to pick weights where your form does not breakdown on either exercise.

I prefer to keep the exercises separate. While it takes longer to complete the workout, it gives you more energy to focus on each muscle group as you're working them. And honestly, I feel that this will lead to better results (the more energy you have for each set, the more weight you can use).

You may be interested in a purely superset workout. Check out the Fast Mass Program (link below). While you'll have to go to the gym 4 days per week instead of 3. each workout can be completed in about 30 minutes.

Hope this helps and thanks for reading!

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Posted Thu, 12/15/2016 - 02:59
Andrew Cobanovic

Perfect summer time workout, i play golf as often as possible in summer and this is perfect. 3 days and the whole body each day at a time. Awesome

JoshEngland's picture
Posted Thu, 12/15/2016 - 09:04

Hey Andrew!

Thanks for reading man! I couldn't agree more! Less days in the gym, but still enough to get amazing results, and way more free time to enjoy the things you like to do outside of the gym.


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Posted Mon, 12/12/2016 - 18:57

Hi Josh.
Thank you. Looking forward to giving it a try. I need to lose weight too and notice this workout will give me the ability too. My question is, is there a recommended eating plan to follow?

JoshEngland's picture
Posted Tue, 12/13/2016 - 09:30

Hey Steve!

Awesome man! Thanks for reading and for your interest in the program! I've actually been using this program for fat loss and have had great success, I think you will too!

We don't many example diet plans currently on the website, but it is something we hope to explore in the future, so be sure to stay tuned!

With that said, a lot of it comes down to calories in vs calories out. I recommend finding your caloric base level first and then subtracting 250-500 cals and aim to hit that number daily. I've provided our BMR calculator below. Enter in your credentials (I recommend selecting moderately active for activity level if you're performing this workout) and shoot to eat 250-500 calories lest than your daily requirements to lose weight.

Downloading a nutrition counter app (like MyFitnessPal) or simply recording everything you eat online will be your biggest help. Myfitnesspal is a really good app for finding out how many cals and macronutrients you need daily.

Hope this helps!

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Posted Sat, 12/24/2016 - 19:32

Hi Josh. That's great thank you. I'll give it a go in the new year. Have a great Christmas and new year.