You will be performing this Full Body routine, meaning we will be working the majority of your muscle groups each session, inside of splitting them up.
Our focus will be on compound movements. Compound movements are exercises that work multiple muscle groups at the same time, such as the deadlift because you’re using multiple joints (ankles, knees, hips, shoulders), while engaging multiple muscle groups (core, back, hamstrings, arms.)
The great thing about compound movements is that they allow us to use the most amount of weight, build strength and muscle fast. This helps you establish your Foundation of Strength. Always think Strong First.
We usually have the most energy, strength and mental focus to perform at the beginning of the each session.
We will perform isolation movements last. Isolation movements are are exercises that involve only one joint and a limited number of muscle groups. Such as the bicep curl or lateral raise.
Start your first session with a weight that’s easy to complete all prescribed sets and reps, so that you have time to adjust to this plan and learn the proper form. Proper form is key and should be learned correctly before increasing the weight. It takes a few weeks to get used to your new plan, so give yourself time to adjust.
You will be training 3 Days per week with a rest day in between each workout. Your schedule can be Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. This setup has you in the gym less per week, with slightly longer sessions. Workouts will last about 1 hour to an hour and a half.
1-2 of your rest days should be used for a cardio session if you don’t have time to complete your cardio after your training session.
The isolation exercises for the muscle you want to focus on will vary during different workout sessions. For example, on Day 1, you isolate biceps and triceps. On Day 2, you will hit your middle shoulder and rear shoulder.
These 6 compound exercises: Benchpress, overhead press, squats, deadlifts, rows and pull ups or pull downs, cover most of your primary muscle groups, we’ll use isolation movements to work the rest at the end of your workout.