dlawrence11
New member
@youngwife Expect zero results
Same Full Body routine x 3 times a week?
- Thread starter youngwife
- Start date
-
- Tags
- natural bodybuilding
@youngwife I tried to do something like this, and had much better results when I just coughed up a tiny bit of cash to get Jeff Nippard's fundamentals of hypertrophy program. It has a good full body split program in it.
@youngwife I run a Full Body split x3 a week since I do 12 hour shifts at my job. It takes around 2.5-3 hours but if that is too long then there’s a way to tweak it which I’ll explain.
The full routine:
* Hack Squat: 5 sets x 8 reps
* Barbell Bench: 5 sets x 8 reps
* Incline Chest Machine: 3 sets x 10 reps
* Prone Hamstring Curls: 3 sets x 10 reps
* Seated Leg Extensions: 3 sets x 10 reps
* Lat Pulldown superset w Cable Rows: 5 sets x 10 reps
* Overhead Press Machine: 4 sets x 10 reps
* Lateral Raises: 3 sets x 10 reps
* Tricep Extensions: 3 sets x 10 reps
* Bicep Curls: 3 sets x 10 reps
* Weighted Abdominal Crunches: 5 sets x 10 reps
For a shortened version to make it 1.5hrs, you can either superset, take 1-2 sets out or simply not do these exercises:
* Incline Chest Machine
* Lateral Raises
* Tricep Extensions
* Bicep Curls
For each exercise, I prioritize having full range of motion and keeping tension at the bottom. I start extremely light during my 1st warm up set and gradually increase the weight with each working set. I rest for 60-90 seconds in between sets.
Bench press example:
* 1st set warm up: Bar x 8 reps
* 2nd set: 95lbs x 8 reps
* 3rd set: 135lbs x 8 reps
* 4th set: 155lbs x 8 reps
* 5th set: 185lbs x 8 reps
* 6th set 205lbs x 8 reps @ RPE6.5
I keep track of what working set weight I started and ended with which allows me to implement progressive overload as I gain weight/get stronger.
The
is lifting very LIGHT to compensate for the volume as well as to prevent compromising proper form. (The last set should feel like an RPE6 - 7)
As time goes on, I will attempt to add 2.5lbs-5lbs to every working set when I can properly execute the exercise. If I do encounter resistance, then I keep the same weight until the plateau is broken.
Yes I do this every time I go the gym. Good luck!
The full routine:
* Hack Squat: 5 sets x 8 reps
* Barbell Bench: 5 sets x 8 reps
* Incline Chest Machine: 3 sets x 10 reps
* Prone Hamstring Curls: 3 sets x 10 reps
* Seated Leg Extensions: 3 sets x 10 reps
* Lat Pulldown superset w Cable Rows: 5 sets x 10 reps
* Overhead Press Machine: 4 sets x 10 reps
* Lateral Raises: 3 sets x 10 reps
* Tricep Extensions: 3 sets x 10 reps
* Bicep Curls: 3 sets x 10 reps
* Weighted Abdominal Crunches: 5 sets x 10 reps
For a shortened version to make it 1.5hrs, you can either superset, take 1-2 sets out or simply not do these exercises:
* Incline Chest Machine
* Lateral Raises
* Tricep Extensions
* Bicep Curls
For each exercise, I prioritize having full range of motion and keeping tension at the bottom. I start extremely light during my 1st warm up set and gradually increase the weight with each working set. I rest for 60-90 seconds in between sets.
Bench press example:
* 1st set warm up: Bar x 8 reps
* 2nd set: 95lbs x 8 reps
* 3rd set: 135lbs x 8 reps
* 4th set: 155lbs x 8 reps
* 5th set: 185lbs x 8 reps
* 6th set 205lbs x 8 reps @ RPE6.5
I keep track of what working set weight I started and ended with which allows me to implement progressive overload as I gain weight/get stronger.
The
is lifting very LIGHT to compensate for the volume as well as to prevent compromising proper form. (The last set should feel like an RPE6 - 7)As time goes on, I will attempt to add 2.5lbs-5lbs to every working set when I can properly execute the exercise. If I do encounter resistance, then I keep the same weight until the plateau is broken.
Yes I do this every time I go the gym. Good luck!