A Full Body Workout Program Designed To Build Maximum Muscle
If you're looking to build muscle on a bodybuilding program, a full body workout approach is a terrific idea. Such a program is going to maximize the frequency at which you hit each muscle group, which is one of the biggest determining factors as to whether or not you are successfully able to gain the weight you are hoping to.
Furthermore, since on a full body workout you will only be in the gym lifting three days a week, this leaves four full days off for rest and recovery - which is also essential if you hope to build muscle and gain weight.
That said, do keep in mind that with a full body program, you will need to be mindful about the total number of exercises selected. On a bodypart split approach you can definitely do three to four different movements for each muscle group worked because of the fact you are only working one or two muscles a day. On the full body program though, you're working so many muscle groups that the total number of different exercises per part needs to be drastically reduced.
Here is a full body workout that will work very well for anyone who is looking to ramp up their weight gain and get some good results in a short period of time.
Day 1
- Squats - 4 sets of 6
- Bench Press - 4 sets of 6
- Deadlift - 4 sets of 6
- Bicep curl - 2 sets of 8
- Tricep Kickback - 2 sets of 8
- Calf Raises - 2 sets of 10-15
Day 2
- Squats - 4 sets of 6
- Military Press - 4 sets of 6
- Row - 4 sets of 6
- Lateral Raise - 2 sets of 8
- Leg Extension - 2 sets of 8
- Hamstring Curl - 2 sets of 8
Day 3
- Squats - 4 sets of 6
- Bench Press - 4 sets of 6
- Deadlift - 4 sets of 6
- Weighted Back extensions - 2 sets of 8
- Weight Leg Raises - 2 sets of 8
- Calf Raises - 2 sets of 10-15
The way you synchronize these days is up to you as long as you have one day off in between each.
So for example, you may do the workouts Monday, Wednesday, and Friday. Or, if you prefer to workout on the weekend, you could do them on Tuesday, Thursday, and Saturday or Sunday. Either set-up will work provided there are no back to back sessions.
Further, while doing a full body program, since it is so intense in nature, it's really going to be best for you to try and avoid doing too much intense cardio work as well. While you can certainly do some cardio, you should keep it light and for limited duration.
Doing sprints on all the off days would count as leg workouts and considering you're squatting three times a week with this program, definitely not something you want to do.
If you're looking to gain strength and muscle mass, weight lifting should be where your priority is at.
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