Excercise Plan

Minimal 6 Workout

science
practical

Full Body Workout Routine (3-Day Split)

Overview: This routine targets every major muscle group with six exercises per session. Carneiro et al. (2024) suggests full-body workouts enhance fat loss by activating more total muscle per workout and ensure balanced growth.

Schedule: Perform these workouts on non-consecutive days (e.g., Mon/Wed/Fri).

📅 Workout A

Focus: Upper Chest, Squat Pattern, Mid-Back, Hamstring Curl

Exercise Sets Reps Notes
1. Incline Dumbbell Press 3 8-12 Targets upper chest.
2. Barbell Squat 3 6-8 Targets quads, adductors, glutes.
3. Chest-Supported DB Row 3 8-12 Targets mid/upper back.
4. Seated Leg Curl 3 10-15 Targets hamstrings (knee flexion).
5. Bicep Curl (Superset) 3 8-12 See options below.
6. Tricep Extension (Superset) 3 8-12 See options below.

💡 Form & Technique Tips

  • Incline Dumbbell Press:
    • Bench Angle: If you have a flat sternum, use a slight incline (1-2 notches). If you have a steep sternal angle, use a steeper incline. (Chaves et al., 2020)
    • Elbows: Tuck elbows into an arrow shape; press up and back towards the collarbone.
    • Warm-up: 1 light set (8-10 reps), 1 medium (3-5 reps), 1 heavy (1-2 reps).
  • Squats:
    • Squats will grow glutes as effectively as other glute focused exercises (hip thrust) but also grow the quads, adductors, and lower back. (Plotkin et al., 2023)
    • Modifications: If you struggle to squat deep (long femurs/poor ankle mobility), elevate your heels on plates to target quads more effectively.
  • Chest-Supported Row:
    • Setup: Set bench to 45°. Keep elbows angled out like an arrow shape. Make sure to not let the biceps take over by squeezing the back keeping forearms perpendicular to the ground.
    • Intensity Technique: On the last set, after hitting failure, perform 3–5 partial reps in the bottom (stretched) position.
  • Leg Curl:
    • Seated vs. Lying: Seated is preferred for greater stretch/growth.
    • Tip: Stop just short of fully straightening legs to keep tension on hamstrings, not calves.

💪 Arms Superset Options

  • Option 1 (Dumbbells): Lying Incline DB Curls + DB Overhead Extensions.
  • Option 2 (Cables): Behind-the-body Cable Curls + Overhead Rope Extensions.

📅 Workout B

Focus: Flat Press, Hinge Pattern, Vertical Pull, Glutes

Exercise Sets Reps Notes
1. Barbell Bench Press 3 4-6 Targets mid/lower chest & strength.
2. Romanian Deadlift (RDL) 3 6-8 Targets hamstrings (hip extension).
3. Lat Pulldowns 3 8-12 Targets lats/upper back width.
4. Walking Lunges 3 6-10 Reps are per leg. Glute focus.
5. Cable Lateral Raise (Superset) 3 10-15 Side delts.
6. Reverse Crunches (Superset) 3 10-15 Abdominal focus.

💡 Form & Technique Tips

  • Bench Press:
    • Heavier weight (lower reps) to boost strength.
    • Alternative: Flat Dumbbell Press if the barbell bothers your shoulders.
  • Romanian Deadlift:
    • Cue: Imagine a band around your hips pulling you back. Let the bar slide down your thighs.
    • Depth: Stop when your hips stop moving back to avoid rounding the lower back.
  • Lat Pulldowns:
    • Grip: Fairly wide grip, lean back slightly.
    • Intensity Technique: On the last set, extend the set with 3–5 partial reps in the stretched position after failure.
  • Walking Lunges:
    • Glute Focus: Take a wide step and lean your torso forward slightly while keeping the back straight.
  • Superset:
    • Lateral Raise: Set cable 3-4 notches up from the bottom for a better resistance profile. Perform behind the back.
    • Reverse Crunches: Curl pelvis up towards chest; control the descent.

📅 Workout C

Focus: Vertical Press, Horizontal Pull (Lats), Quads/Glutes Isolation

Exercise Sets Reps Notes
1. Seated DB Shoulder Press 3 8-12 Targets front delts.
2. Single-Arm DB Row 3 8-12 Targets lats.
3. Hip Thrusts 3 10-15 Targets glutes (shortened position).
4. Leg Extensions 3 10-15 Targets Rectus Femoris (quad).
5. Cable Flyes 3 10-15 Chest isolation/stretch.
6. Standing Calf Raise (Superset) 3 10-15 Targets calves.
7. Reverse Cable Flyes (Superset) 3 10-15 Targets rear delts.

[Image of seated dumbbell shoulder press]

💡 Form & Technique Tips

  • Shoulder Press:
    • Set bench 1-2 notches down from fully upright (better for joints).
    • Flare elbows slightly on the way up, tuck slightly in front on the way down.
  • DB Row:
    • Lat Focus: Keep elbow tight to the side. drive the elbow back towards the hip in an arcing motion.
    • Intensity Technique: 3–5 partial reps in the stretched position on the final set.
  • Hip Thrusts:
    • Alternative: Dumbbell Step-ups (lean forward for glutes).
  • Leg Extensions:
    • Lean back in the seat (if possible) to stretch the rectus femoris for more growth.
  • Cable Flyes:
    • Place a foam roller behind your back for a deeper stretch.
    • Alternative: Pec Deck (add partial reps at the end if using Pec Deck).
  • Superset:
    • Calf Raise: Pause at the bottom for a deep stretch.
    • Rear Delt Fly: Set cables slightly above shoulder height; cross arms at the start.

Progressive Overload: Aim to increase weight or reps slightly every week. Ensure you are training close to failure, especially on the final sets.

References

Carneiro, M. A. S., Nunes, P. R. P., Souza, M. V. C., Assumpção, C. O., & Orsatti, F. L. (2024). Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial. European Journal of Sport Science, 24(6), 846–854. https://doi.org/10.1002/ejsc.12104
Chaves, S. F. N., Rocha-Júnior, V. A., Encarnação, I. G. A., Martins-Costa, H. C., Freitas, E. D. S., Coelho, D. B., Franco, F. S. C., Loenneke, J. P., Bottaro, M., & Ferreira-Júnior, J. B. (2020). Effects of horizontal and incline bench press on neuromuscular adaptations in untrained young men. International Journal of Exercise Science, 13(6), 859–872. https://doi.org/10.70252/FDNB1158
Plotkin, D. L., Rodas, M. A., Vigotsky, A. D., McIntosh, M. C., Breeze, E., Ubrik, R., Robitzsch, C., Agyin-Birikorang, A., Mattingly, M. L., Michel, J. M., Kontos, N. J., Frugé, A. D., Wilburn, C. M., Weimar, W. H., Bashir, A., Beyers, R. J., Henselmans, M., Contreras, B. M., & Roberts, M. D. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. bioRxiv, 2023.06.21.545949. https://doi.org/10.1101/2023.06.21.545949
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