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Get ready to PUMP with this full-body dumbbell workout! Join Natalie for a strength and conditioning session that will leave you feeling empowered and strong...
- 32 min
- 67
- Nuffield Health
Unleash your full-body potential with our intense 30-minute PUMP Workout! This home workout is tailored to all levels of experience. The 45/15 timing keeps y...
- 31 min
- 4.7K
- ByBlondie
May 3, 2023 · Sculpt and shape your entire body with this 45-minute class. Feel the burn in each muscle group as work your way around the body, with exercises like barbell...
- 41 min
- 408.1K
- Nuffield Health
May 29, 2020 · Dumbbell Floor Press x 5 reps. Grab your dumbbells and lay on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them ...
- Breaking Down The 3 Day Full Body Workout
- The Frequency of The Total Package
- The Strength Component
- The Hypertrophy Component
- Rest Days
- 3 Day Full Body Split FAQs
- Conclusion
The total package workout is a simple concept, really. You want gains. You’re told to get muscle gains, you have to train in an 8-12 rep range for muscle hypertrophy. Related: Fast Mass Program - The 4 Day Superset Split Workout But you’re also told you need to be functional. You need to be strong. And to accomplish this you have to train in the 1-...
We’re going to start off by switching from your traditional bodybuilding or strength split to full body workoutsthree days a week. Now, I know what you’re thinking, “But, Josh! Full-body workouts are so… are so… beginner level!” Stop right there, my friend. Sure, a lot of coaches and personal trainers put their clients through an initial full-body ...
Each day begins with a 5x5 rep scheme of one of the big three lifts (squat, bench, and deadlift). The 5x5 rep scheme is used in a lot of programs and is seen as one of the key foundations of a strength-based workout. We’re going to split up each day to be paired with its own big lift. On Mondays, you’re going to come in and hit some squats. I’m a b...
While we split up the big three lifts, we also hit each muscle group with just the right amount of volume to elicit a hypertrophic response. This is where the full-body component comes in and also where you’re going to see most of your physical gains. You’ll be doing a 4x10 rep scheme for all of the large muscle groups, with a 3x10 rep scheme hitti...
Some people still think there shouldn’t be such a thing as a rest day. I kind of sit on both sides of that fence. I don’t like to lift weights every day, but I like to keep my body in motion. On your rest days for this program, you’re going to refrain from touching the weights (you’re probably going to be too sore to want to anyway). Instead, go fo...
How long should I take for rest periods in between sets?
You’ll want to be sure to take 2-3 minutes of restin between your 5x5 sets. For the rest of the hypertrophy workout, try to limit rest to 45-60 seconds. At the end of the day, if you need to take a longer rest, it’s better safe than sorry.
How should I progress the weight used for these workouts?
You can do this in a number of ways and it really depends on your level of fitness. Personally, I like to add 5lbs for each set on the strength component. Each week, I’ll begin my working sets with the second lightest set from the previous week. However, you can do sets where the weight remains the same throughout and try to increase by 5lbs each week too. This is how I prefer to progress with the hypertrophy sets of this workout.
Can I substitute (body part specific lift) with (lift in the program)?
Absolutely! I wouldn’t swap out any of the main lifts unless you have a legitimate reason to do so, but for the hypertrophy lifts, you can swap out whichever exercise for an exercisetargeting the same body part that you want to. You know your body’s weaknesses better than I do, so by all means swap away. One thing that I’d like to note, no two lifts are the same day each day. If you decide to make alterations, try to make each exercise that you are doing on each day different, and consistentl...
The Total Package Workout is the perfect workout if you’re looking to get the most out of your workouts without spending every day in the gym. It targets both strength and hypertrophy by utilizing a 5x5 rep scheme followed by a full body routine three days a week. It also allows you to work on your cardiovascular health during your low-intensity re...
The best way to start: By crushing day one, which focuses specifically on the chest and triceps, of his Five-Day Upper-Body Pump Challenge. You can attack the first day of this workout program on its own to really focus on your pecs and triceps, or you can commit to the full five-day program to build a seriously jacked upper body.
Apr 1, 2021 · Here is the set up: Set 1 - 60% x 5 reps. Set 2 - 80% x 5 reps. Sets 3-5 - 100% (working weight) x 5 reps. So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this: Set 1 - 120 pounds (60%) x 5 reps. Set 2 - 160 pounds (80%) x 5 reps.
