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

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.

Complete Line of Dymatize Supplements

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.

Complete Line of Dymatize Supplements

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!

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

4.5 STARS
38 VOTES
RATE THIS
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.

99 Comments+ Post Comment

No Profile Pic
Posted Tue, 06/06/2017 - 17:45
Bobby

Hi Josh,

I've spent the last few months going to the gym, for the first time in my life. lost over 40Ibs. I've alternated an arm and leg day and one day cardio, 4-5 days a week. I am now where I want to burn off the remain little bit of body fat, and tone, and start building. Nothing crazy, just look lean all over and maybe a little better composition.

If I do the three days, say Monday/Wed/Friday with one of the rest days, being a light cardio, would that still give me the benefits of the program? Also, as far as weight goes, I always start at the highest that I can, for two sets of ten, and then go down. What would be a better way to decide how much weight to use and when to change it? I'm really dumb when it comes to this type of thing. Also, on these 3 days, what type of warm-up would you recommend and for how long? Last? Core, when would be a good time to focus on core? I don't see anything for core workouts on there. Thank you so much!!

JoshEngland's picture
Posted Wed, 06/07/2017 - 10:15
JoshEngland

Hi Bobby,

Awesome dude! Congrats on the progress so far!

1. Yes, that amount of cardio should be fine.

2. For the strength lifts you'll want to use between 85-100% of your 1RM and for the hypertrophy lifts (higher reps) you'll want to use 75-85% of your 1RM. Use our 1RM calculator here to get that number: https://www.muscleandstrength.com/tools/bench-press-calculator

3. For warm ups, I'd highly recommend checking out this article: https://www.muscleandstrength.com/articles/warming-up-for-dummies

4. You're core will be targeted a lot indirectly with this workout as well as directly via the planks. You shouldn't need any additional core work with this program.

Hope this helps! Keep it up!!!

No Profile Pic
Posted Wed, 05/24/2017 - 14:12
Tracy

What is the recommended duration for following this plan?

JoshEngland's picture
Posted Wed, 05/24/2017 - 14:33
JoshEngland

Hi Tracy,

Perform the workout for 8 weeks then take a week to deload and decide if you'd like to continue with the program or move on to something else. Each workout will taek 75-90 minutes to complete.

Hope this helps!

No Profile Pic
Posted Tue, 05/23/2017 - 09:36
Tracy

I have a rack, barbelk/plates,dumbbells, kettlebells, pulluo bar, bench, but no cables. Any substitions recommended for cables, etc??

JoshEngland's picture
Posted Tue, 05/23/2017 - 11:18
JoshEngland

Hi Tracy!

I'd recommend swapping the cable exercises for exercises that utilize the equipment you do have and also target the same muscle group.

So for cable rows, you could do dumbbell or barbell rows. For pull downs, you could do chin ups.

I've provided a link to our entire exercise database below. You should be able to filter by body part and equipment to find the perfect exercises to substitute the ones you cannot perform.

https://www.muscleandstrength.com/exercises

Hope this helps!

No Profile Pic
Posted Tue, 05/23/2017 - 17:46
Tracy

Awesome, thanks! will review and decide on suitable substitutions.

No Profile Pic
Posted Sun, 05/14/2017 - 16:21
Zehef

Hello !

Would it be fine to perform the day one squats on a Smith machine ? There is no rack in my gym unfortunately. There is a Smith machine however.

Cheers,

JoshEngland's picture
Posted Mon, 05/15/2017 - 09:37
JoshEngland

Hi Zehef,

While it's not ideal, if that is all you have to work with, you can make that substitution.

Another variation you could look into is a dumbbell squat variation, which may be a better alternative than the smith machine.

Hope this helps!

No Profile Pic
Posted Tue, 05/16/2017 - 08:55
Zehef

Thanks very much Josh !

In the end, I didn't go for the Smith machine squats. What I did is use the incline barbell bench press as a rack. It's not ideal obviously but at least it allows me to do real "free" squats.

Have another question about the pullups on day two: it's currently not possible for me to perform four clean sets of ten reps. Would you recommend going for machine-assisted pullups (so I can achieve the 4x10) or would it be better to stick with real "free" pullups, despite not completing each set ?

Cheers man !

JoshEngland's picture
Posted Tue, 05/16/2017 - 09:04
JoshEngland

Hi Zehef,

You're right, that isn't ideal. Ensuring your safety is far more important than simply performing the motion. I'd be cautious of utilizing equipment for a purpose it wasn't designed to be intended for.

As for your pullups question, we actually just published an excellent article discussing how to progress with your pullups. I've provided the link to the article below.

https://www.muscleandstrength.com/articles/pull-up-progressions

Hope this helps!

No Profile Pic
Posted Thu, 05/04/2017 - 10:25
Connor Sweezy

Hi Josh,

This program looks very comprehensive and one that will suit my schedule very well. One thing I noticed is the lack of a strength day for shoulders such as a 5x5 set for OHP. Do you think that adding that in to one of the workouts would be worth it or is the shoulder volume enough in the program already? If it's worth adding, which day do you think would be best to add it in?

JoshEngland's picture
Posted Thu, 05/04/2017 - 10:55
JoshEngland

Hi Connor,

Thank you for reading and your feedback!

When making this program, I only took into account the big 3 lifts. You could certainly add in strength sets for the OHP to this program, however I don't always find it necessary. A lot of people tend to perform the OHP incorrectly when using a heavier load.

With that said, you have a couple options here in incorporating it. You could alternate weeks with bench press and do one week 5x5 OHP, then the next 5x5 Bench, etc. OR you could nix the hypertrophy sets for shoulders on your preferred OHP day to include them in after your first 5x5 lift. The problem with this option though, is you're going to be looking at quite a longer workout if you take the appropriate rest periods in between sets.

Hope this helps!

No Profile Pic
Posted Tue, 04/25/2017 - 16:50
Simon

Hi, I have a frozen shoulder at the moment and had a X-ray which showed a lot of calcific deposit in the shoulder joint, which explains why I have a lot of pain in bench pressing, lateral raises etc ! but once I have the all clear I am looking to try this program. I have always done either a 4 or 5 day split but thinking a 3 day might be better to start with as I'll get more rest. I am also looking to gain size so I'll be in a calorie surplus, is this plan good for bulking ? What can I do instead of machine pec deck as my gym don't have one, we do have a cable machine. Thanks.

JoshEngland's picture
Posted Wed, 04/26/2017 - 09:39
JoshEngland

Hi Simon,

Yes, this program can be used while bulking if you are maintaining a calorie surplus. You could substitute the pec deck exercise with a cable crossover.

With all of that said, I would recommend working with a professional as you try to come back from this injury. Shoulder pain/injuries can linger long after you're cleared to begin lifting weight and executing any exercise with less than ideal form could cause reinjury.

A professional working with you in person (even if you only do a couple of sessions) will be able to teach you how to target your muscles without putting stress on your shoulder.

Hope this helps!

No Profile Pic
Posted Sat, 04/15/2017 - 15:27
Dan

Hi Josh,

Great workout. I feel good everytime I lift. I am, however lookin to shred up a little bit, not necessarily gain weight bu not necessarily lose weight either. Would this program be good for me to continue to do?

JoshEngland's picture
Posted Mon, 04/17/2017 - 09:26
JoshEngland

Hi Dan!

Absolutely man! Simply make sure you're eating at a maintenance level calorie limit and try to increase the weight you're using for the workout over time. You should see some good progress without the needle on the scale moving either way.

Hope this helps!

No Profile Pic
Posted Fri, 04/14/2017 - 12:31
Matt skidmore

Hi josh is there anywhere I can save this work out in a PDF or similar ?

JoshEngland's picture
Posted Fri, 04/14/2017 - 12:34
JoshEngland

Hi Matt!

Thanks for reading and for your interest in trying out this program. We are working to add downloadable PDFs to all of our workout programs in the very near future. I apologize for the inconvenience in the meantime. They should be up very soon.

Thanks again!

No Profile Pic
Posted Wed, 04/12/2017 - 23:07
Spenser

I know this workout day intermediate, but could it work for a beginner?

JoshEngland's picture
Posted Thu, 04/13/2017 - 09:21
JoshEngland

Hi Spenser,

It is a lot of volume and intensity to start out with. You don't want to bite off more than you can chew when it comes to working out. The body is very adaptive, but positive changes take time. Consistent positive changes take a long time.

Beginners are better off starting with a lower volume routine than this and progressing into higher volume workouts over time. I've provided a link to some of our beginner workout routines below. We should be adding more in the near future, but hopefully by then you'll already have progressed into a more intermediate routine :)

https://www.muscleandstrength.com/workouts/beginner

Hope this helps!

No Profile Pic
Posted Thu, 04/13/2017 - 10:22
Spenser

Thanks for answering, I was just wandering what your opinion on it was, I have been doing this program for a few weeks and really enjoying it, but in your opinion do you think I should change it?

JoshEngland's picture
Posted Thu, 04/13/2017 - 12:15
JoshEngland

Hi Spenser,

If you're enjoying the workouts and have been able to perform them without allowing your form to break down due to fatigue, you're more than welcome to continue to do them. Just be aware of your capabilities and make sure you are performing each exercise with precise form.

Everyone is different. Some may be able to start off with this workout, others may not. Personally, I prefer a slow and steady approach as I've found it translates into long-term success.

No Profile Pic
Posted Mon, 04/10/2017 - 16:58
Lukas

josh sorry for having 2 comments but I also wanted to ask what supplements would you suggest a 20 year old male doing this plan be on?
Would you suggest adding core/ab workouts into this plan or just doing the planks?
Thanks again as a college student with a job this workout plan is awesome!

JoshEngland's picture
Posted Tue, 04/11/2017 - 09:15
JoshEngland

Hi Lukas,

No worries man! Always happy to help! I'm going to answer all of your questions in one reply:

This program is geared more towards building size and strength. However, depending on your nutrition (whether you're in a calorie surplus or deficit) you could also lose body fat while performing this routine.

Supplementing is highly individualized. Finding out which supplements are best for you depends on your personal needs, your practitioners' advice, and a little bit of experimenting. I've provided a resource below that is geared towards more beginner supplementation. With that said, whey protein and creatine are some of the most researched backed supplements in terms of helping you reach a lean and muscular physique.

You should be fine with just the planks at the end of each workout. However, if you'd like to add additional ab work, you're more than welcome to. Just make sure it doesn't negatively affect your ability to perform in the gym and your recovery rate outside of the gym. I've provided a link to our ab workouts database down below:

https://www.muscleandstrength.com/articles/absolute-beginner-guide-bodyb...

https://www.muscleandstrength.com/workouts/abs

Hope this helps!

No Profile Pic
Posted Mon, 04/10/2017 - 16:45
Lukas

Hi Josh, just one question. Would this be a good program for someone who is trying to gain size while being lean?
Thanks for sharing this routine!

No Profile Pic
Posted Sun, 04/09/2017 - 11:38
Emily Berliner

Hi Josh!

Great looking plan...I'm transitioning from a 12-week HIIT body weight program & intend to add in more weights for overall strength gains.

Two questions:
1) Is this program ideal for middle distance runners (i.e. Improved conditiong and lean muscle development)?
2) where can I download/print the entire workout plan?

Thanks much!
Emily - Anchorage, AK

JoshEngland's picture
Posted Mon, 04/10/2017 - 10:15
JoshEngland

Hi Emily!

Thank you for reading!

1. Unfortunately, the best way I can answer this question is it depends. It depends on how you decide to program your running schedule around your workouts and your ability to recover after both.

If you have the tendency to recover quicker than others, you should be fine doing both. If you tend to not recover quickly, you can still do this program, but you may want to eliminate a set or 2 from each exercise to better fit your goals if you're more concerned with your running schedule. Alternatively, you could lower the amount of times you run in a given week.

My best advice is give it a shot and see how you feel. Make sure you're eating plenty of calories, carbs, protein, and drinking plenty of water to fuel performance. If you notice you're tired during the day and/or during your workouts, you may need to ease up on either the training or the running.

2. We're working to add printable and shareable versions of all our workouts to the website in the very near future. I apologize about not being able to provide you with one yet, but they should be here soon.

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

No Profile Pic
Posted Mon, 04/10/2017 - 12:44
Emily

Thanks for the information! Will be starting the program today, so I will gauge how I feel over the course of this week and go from there.

Enjoy a great week!

No Profile Pic
Posted Fri, 03/17/2017 - 03:44
Spenser

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
JoshEngland

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!

No Profile Pic
Posted Fri, 03/17/2017 - 17:06
Spenser

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
JoshEngland

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
JoshEngland

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!

No Profile Pic
Posted Sat, 03/18/2017 - 20:35
Spenser

Thanks for answering, what would you recommend?

No Profile Pic
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
Tom

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

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:

https://www.muscleandstrength.com/articles/warming-up-for-dummies

Hope this helps!

No Profile Pic
Posted Wed, 03/08/2017 - 23:08
Tom

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
JoshEngland

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:

https://www.muscleandstrength.com/articles/pain-free-deadlifts

Hope this helps!

No Profile Pic
Posted Sat, 02/25/2017 - 15:14
Emma

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
JoshEngland

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!

No Profile Pic
Posted Sat, 02/25/2017 - 15:08
Emma

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 ?

No Profile Pic
Posted Fri, 02/24/2017 - 20:23
Charlie

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
JoshEngland

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!

No Profile Pic
Posted Fri, 02/10/2017 - 03:45
dre

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
JoshEngland

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!

No Profile Pic
Posted Fri, 02/10/2017 - 22:18
dre

Coo...thanks Josh.

No Profile Pic
Posted Tue, 01/31/2017 - 08:24
Jared

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

Jared

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

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:

https://www.muscleandstrength.com/articles/absolute-beginner-guide-bodyb...

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!

No Profile Pic
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!!

Cheers

Jared