This full body workout focuses on hitting each muscle group with one or two key exercises, prioritizing intensity and proper form. We’ll start with legs, emphasizing a multi-joint squat variation and a hamstring movement.
We’re using a specialized spider bar, a combination of a safety squat bar and a cambered bar. This bar weighs around 75-80 pounds and challenges form, making it ideal for building strength and stability.
Spider bar squats
The camber requires impeccable form, preventing any swinging motion during the squat. The added weight and forward shift encourage an upright posture, beneficial for the lower back and quad activation.
We’ll focus on volume accumulation, aiming for an RPE of 7 or 8, which signifies a challenging but sustainable weight. Rest periods between sets will be around 3-5 minutes to ensure adequate recovery.
After squats, we’ll move to a chest exercise to allow the legs some recovery time. This allows us to push harder on the subsequent hamstring exercise and maximize overall workout effectiveness. This approach may seem unconventional, but strategically spacing out leg work can improve performance.
Chest press machine
This specialized chest press machine offers adjustable grip angles for optimal comfort and wrist positioning. The controlled movement and ability to isolate the pecs make it an excellent choice for maximizing muscle activation and minimizing joint stress.
We’ll follow chest with hamstrings, choosing an exercise that targets both hip extension and knee flexion, like a glute-ham raise. This exercise efficiently works the hamstrings through a dual joint action.
Glute ham raise
This advanced glute-ham raise machine provides controlled resistance and assists on the descent, allowing for a greater range of motion and targeted hamstring development. It’s a superior alternative to traditional leg curls for full-body workouts.
Next, we’ll incorporate a back exercise, such as pullovers, to target the lats and upper back. Even after training back the previous day, pullovers provide a beneficial stretch and promote muscle growth without excessive strain.
Kettlebell pullovers offer a unique advantage, allowing for increased range of motion and a deeper stretch in the lats. The hand position and kettlebell’s dynamic nature contribute to a more effective exercise.
Kettlebell pullover
We’ll then target the lateral head of the shoulders with lateral raises, focusing on proper form and mind-muscle connection. We’ll finish the workout with bicep isolation work and some calf raises supersetted with anterior tibialis exercises.
High-frequency full-body training requires careful exercise sequencing and recovery management. Beginners can start with a simpler routine, but as you become more advanced, incorporating intensity techniques and strategic variations becomes crucial for continued progress.
This full-body workout demonstrates that training hard is possible while maintaining a high frequency. The key is to select appropriate exercises and adjust intensity levels based on muscle group and recovery capacity. This approach allows for consistent progress without compromising joint health or risking overtraining.
Lateral raises
This exercise effectively isolates the lateral head of the deltoid muscle, contributing to overall shoulder development and aesthetics.
Calf raise/anterior tibialis machine
This dual-function machine provides a unique opportunity to target both the calf muscles and the anterior tibialis, promoting balanced lower leg development and injury prevention.
