Transform Your Physique with Total-Body Training


If you’re training for size and strength gains, you might want to get back to an old-school method of training that’s been proven to produce results: total-body training.

To get the most out of total-body training, you’ll have to put in work. Though the workouts are short – the sets and reps will be limited and you’ll have a long time to recover between training sessions – this is no “walk in the park” training program. Compound and single-joint exercises are the name of the game. Here’s what you’ll be doing:

Compound Movements

  • Quads: Barbell back squat, barbell front squat, leg press, or hack squat
  • Shoulders: Dumbbell military press or standing barbell push press to the front
  • Chest: Barbell flat, incline, or decline bench press, dumbbell flat bench press, or wide-grip dips
  • Lower Back & Hips: Conventional deadlift, standing good mornings, power cleans, or power snatches
  • Back: Barbell/dumbbell rows, T-bar rows, chin-ups, or pull-ups

Single-Joint Movements

  • Hamstrings: Leg curls or glutes-ham raises
  • Biceps: Standing barbell/dumbbell curls, hammer curls, or preacher curls
  • Triceps: Lying triceps extensions, cable pressdowns, or overhead dumbbell extensions
  • Shoulders: Dumbbell side and front raises, reverse pec-decks, or upright barbell rows
  • Calves: Standing or seated calf raises

Ground Rules

  1. Each week, you will train three days and rest four days with a minimum of 48 hours to recover between workouts.
  2. Train every major muscle group three times each week.
  3. Keep your intensity level high so your training session is as short as possible.
  4. Increase the load every week.
  5. Keep your muscles guessing. No two workouts should ever be the same.
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