Diego Barragán

A H.

Ernesto

Devin H.

Carlos

Thomas H.

Marko Simic

Andrew H.

Richard K.

Thomas Z.

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.

Fullbodymaxxing

Default

Full Body A

Full Body B

Full Body C

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lat Pulldown

Larsen Press (Smith Machine)

Lateral Raise (Dumbbell)

Hack Squat

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

T-Bar Row

AD Press (Smith Machine)

Stiff Leg Deadlift

Alternating Dumbbell Curl

JM Press (Smith Machine)

Lat Pulldown (Neutral Grip)

Incline Bench Press (Smith Machine)

Rear Delt Fly (Dumbbell)

Leg Press

Bicep Curl (EZ Bar)

Incline Pushdown (Cable)

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