FullBody Routine Jason Blaha Adaptation

Rebuild strength quickly after time off using simple linear progression on SBD and press, alternating deadlift/row. Add targeted accessories for hypertrophy and joint health while keeping soreness low via low volume.

Notes on pauses/variations (without causing DOMS)

Squat: only on Wednesday with a 1s pause (light day). Monday/Friday normal.
Bench: when you feel fresh (week 3+), add a 1s pause on the last rep of the last set on Friday.
Deadlift: normal. If you’re itching for a variation, in 4–6 weeks add 1–2 very light sets of RDL for 8–10 reps after the 1x5, but at the beginning it’s better to do back extensions.
Load progression

Squat and deadlift: +2.5 kg per session.
Bench press: +1–2 kg per session (fractional plates if possible).
Overhead press: +1 kg per session (or +2.5 kg per week if you only have larger plates).
Barbell row: +1–2.5 kg per session, prioritizing technique.
Accessories: rep ranges. When you reach the top end (e.g., 12–15 reps) on all sets, increase by the minimum (0.5–2 kg).
If you fail a main lift or it was an all-out grinder: in the next session, reduce the load by 10–15% and resume linear progression.
Suggested starting loads (to avoid DOMS)

Options:

Safe option: pick a weight you could do for 10 comfy reps and perform 5.
Or by percentage: 60–65% of your previous bests.
With your PRs (140/180/80), rough examples:

Squat: 80–90 kg
Deadlift: 110–120 kg
Bench press: 45–50 kg
Overhead press: 25–30 kg
Barbell row: 40–50 kg
If in doubt, start lower: linear progression will do the rest.

Pacing and rest

Target RIR: 2–3 on all compound lifts (never to failure).
Rest intervals: 2–3 min on accessories; 3–4 min on main lifts if needed to keep RIR.
Tempo: controlled, no slow eccentrics at first (to avoid DOMS). Pauses only where indicated.
Warm-up and mobility

8–10 min easy treadmill + 3–5 min of specific mobility (hips/thoracic spine/shoulder).
Warm-up per lift (example if your working sets are 90 kg on squat):
Empty bar x10
40 x5
60 x3
80 x2
Then working sets.
Cool-down: 5–8 min light walk or easy cycling if your legs feel heavy.
How to adjust volume based on how you feel

DOMS target: 1–3/10 the next day. If >5/10, remove 1 accessory set that week.
If you feel great for 2 weeks straight: add 1 set to ONE accessory per day (not all at once).
Every 4th week, if you feel beat up, repeat the same loads (consolidation week) instead of increasing.
Nutrition and recovery (anti-DOMS)

Protein 1.6–2.2 g/kg/day, creatine 3–5 g/day, adequate salt/hydration.
7–9 hours of sleep; light walking the next day if you feel tight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Military Press (Barbell)

Face Pull

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Mac Gill Curl Up

Deadlift (Barbell)

Lat Pulldown

Bench Press (Close Grip)

Bicep Curl (Machine)

Bicep Curl (Barbell)

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