This is the Best Way to Do Full Body Workouts
Want to work out in the most efficient and time sensitive way possible? Then you need to do full body workouts. And here is the best way to do them.
You’ll want to read this previous article if you haven’t already to understand the exercise selection method I used.
While I train most of my in-person clients utilizing full body supersets and love my Everyday Human program that utilizes 3 full body lifts per week, I’ve only done them myself sporadically over the last 10+ years that I’ve been working out.
Each time I did them, I remember how much I enjoyed them. They give you almost a runner’s high when you finish them. Your heart rate is up, you’re sweating, and you can feel the work you’ve done.
So why don’t I do them more? I don’t really have an answer to that other than I could never find the perfect mix of strength, muscle growth, and endurance that I was looking for. Usually I could hit two, but almost never all three. Until now with my six week program I call The Full Body 345 Protocol Program.
Most of my programs are influenced by podcasts, YouTube, or social media content that I consume with a sprinkle of my own creativity. During my 3 months away from social media and not consuming much content, I relied solely on my own creativity and experience to try out a new (to me) workout format for The Strong Human Program.
In the Full Body 345 Program, five workouts per week are programmed. Four full body workouts per week and followed up with what I called a “Bro Day” where the focus was shoulders, biceps, and triceps utilizing some body building methods to chase a pump for fun, at least my version of fun.
Days 1 through 4 have a primary strength exercise where I was working at 80% or higher of my 1RM and utilizing my 345 protocol. You can read more about percentages here.
I follow that primary strength exercise with a superset of one lower body exercise and one upper body exercise with a muscle building or power emphasis.
Video: Full Body Superset Example
After the superset I’d hit the one accessory movement type that I hadn’t targeted yet with an emphasis on endurance or power depending on the movement.
That was the meat and potatoes of the program. I did, of course, warm up, there are some core or plyos each day prior to the lift. After the core four movements, I programmed accessory exercises that would help my primary lift of the day and exercises that build resilience for my lifestyle.
Now that you know my thoughts behind the program, here is exactly how I broke each day up for the core 4. Remember to read this article if the movement types are still a bit new to you!
Day 1
Primary Strength: Upper Body Push
Superset: Unilateral Knee Dominant & Upper Body Pull
Accessory: Bilateral Hip Dominant
Day 2:
Primary Strength: Bilateral Knee Dominant
Superset: Upper Body Pull & Unilateral Hip Dominant
Accessory: Upper Body Push
Day 3:
Primary Strength: Upper Body Pull
Superset: Bilateral Hip Dominant t & Upper Body Push
Accessory: Unilateral Knee Dominant
Day 4:
Primary Strength: Bilateral Hip Dominant
Superset: Upper Body Push & Bilateral Knee Dominant
Accessory: Upper Body Pull
I hope you can see my pattern of how I programmed this workout program. I know it might be confusing if you aren’t familiar with the movement types and exercise selection. As for reps, sets, and other details of the program, well that is top secret, so if you want the full program I did, you can purchase it here.
These workouts typically were between 35-45 minutes long most days. These were tough, challenging lifts, but I almost always had more energy after finishing them due to the “stimulate, don’t annihilate” mindset for most of the workouts.
This program would be perfect for anyone with a full gym who is short on time and looking to maximize their time in the gym or for anyone looking to just try something new.
And lucky you for reading to the end you can use this discount code/link for $10 off your purchase of The Full Body 345 Protocol OR The Everyday Human program which takes some of the same concepts and training principles into consideration in a 3 day, 12 week program. The discount should be automatically applied, but just in case it doesn’t work I listed it below. This code and discount will expire on the 4th of November.
CODE: “10OFF”
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