Fullbodymaxxing
3-days per week full body training split for high frequency muscle building
Overview
The advantage of full body training is the ability to increase frequency beyond what most typical splits allow for. In order to reap the benefits of higher frequency, it’s important to make sure the volume and variety per muscle per session is sustainable, not only in terms of recovery session to session, but to make sure the lifts later in the session are still trained in a relatively fresh state.
The progression scheme is what you can typically expect from a program of mine: a dynamic double progression. Step 1 is to find your working weight for each lift. From here, when you hit or surpass the top end of the rep range, you’ll increase your weight the subsequent week. A 5% increase is a good rule of thumb, but smaller increments work as well.
Volume wise, you’ll have some freedom. Due to maximizing your frequency on this program, you don’t necessarily need higher volumes to grow. I would suggest starting at 2 sets across the board, and if you have 1-2 higher priority muscle groups, you can push those to 3 sets. From here, I’d only go to 3 sets if your progression is stalled for that muscle group.
Who it's for
Reviews
High impact. I don’t feel lost. Hits all the right groups I wanted
Gains every week after three months off thanks to the motivating app…
Great program, good baseline program for a busy schedule and flexibility to add volume when needed. Made some exercise selection modifications due to working out in a garage gym.
I liked the different exercises I learned using this program, there was some fun and new ones like the JM press. But I don't think the low rep\set strategy works well, at least not for me. I didn't feel like I was getting gains until I started adding extra sets to every exercise. By the end of the program I felt a lot better about it, but only after having doubled the sets for each exercise. Even at max weight 2 or 3 sets just isn't working my muscles hard enough. Need to hit them with 4 or more. The nice thing about this one is if you don't want to be in the gym for over an hour these workouts can be knocked out pretty quick.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 8–12 reps |
| 2 | Larsen Press (Smith Machine) | 2 | 6–8 reps |
| 3 | Lateral Raise (Dumbbell) | 2 | 8–12 reps |
| 4 | Hack Squat | 2 | 5–8 reps |
| 5 | Preacher Curl (EZ Bar) | 2 | 6–8 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 7–10 reps |
| 2 | T-Bar Row | 2 | 8–12 reps |
| 3 | AD Press (Smith Machine) | 2 | 8–12 reps |
| 4 | Stiff Leg Deadlift | 2 | 4–6 reps |
| 5 | Alternating Dumbbell Curl | 2 | 7–9 reps |
| 6 | JM Press (Smith Machine) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 7–10 reps |
| 3 | Rear Delt Fly (Dumbbell) | 2 | 7–10 reps |
| 4 | Leg Press | 2 | 7–10 reps |
| 5 | Bicep Curl (EZ Bar) | 2 | 8–12 reps |
| 6 | Incline Pushdown (Cable) | 2 | 8–12 reps |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Basement Bodybuilding is a YouTube bodybuilding educator who challenges the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.
For coaching applications/inquiries:
Common questions
Fullbodymaxxing is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Fullbodymaxxing is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Fullbodymaxxing is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
