Full body template

HypertrophyCoach Joe Bennett Forums Training Full body template

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  • #23927
    Damian Dwyer
    Participant

    Hello Joe, I’d be grateful if you could review this template please.

    I understand that volume is individual dependant, so I am trying to establish where the sweet spot is for myself, I don’t want to do too little or obviously too much to impair recovery.

    I have assembled this full body template based on the guidance of Jordan Peters IG since last year while studying my BSc so it’s taken a while. Training EOD, this programme is 50/50 machine/free weight, has no cables and 2 out of each 4 exercises for chest, triceps and quads have accommodating resistance alternating every other day. All exercises have appropriate warm ups. Each exercise is 1-2 set to absolute failure.
    Each workout features one exercise for biceps isolation, chest, triceps compound, hamstrings, quads and calves. Back exercises such as machine rows and T-bar rows alternate every other day on the days when RDL variants aren’t employed, therefore lat width exercises are added to the days when RDL’s are.
    It’s been like a Rubiks cube assembling this as each A & B workout mimics each other with like-for-like exercises, requiring 2 different gyms to accommodate the exercises.

    Would you leave it as it is, add an additional set or add an additional set along with an additional rest day to give 72 hours rest between sessions?

    Please let me know what amendments you would make, thanking you!

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    #23941
    Joe
    Keymaster

    Hello Joe, I’d be grateful if you could review this template please.

    I understand that volume is individual dependant, so I am trying to establish where the sweet spot is for myself, I don’t want to do too little or obviously too much to impair recovery.

    I have assembled this full body template based on the guidance of Jordan Peters IG since last year while studying my BSc so it’s taken a while. Training EOD, this programme is 50/50 machine/free weight, has no cables and 2 out of each 4 exercises for chest, triceps and quads have accommodating resistance alternating every other day. All exercises have appropriate warm ups. Each exercise is 1-2 set to absolute failure.
    Each workout features one exercise for biceps isolation, chest, triceps compound, hamstrings, quads and calves. Back exercises such as machine rows and T-bar rows alternate every other day on the days when RDL variants aren’t employed, therefore lat width exercises are added to the days when RDL’s are.
    It’s been like a Rubiks cube assembling this as each A & B workout mimics each other with like-for-like exercises, requiring 2 different gyms to accommodate the exercises.

    Would you leave it as it is, add an additional set or add an additional set along with an additional rest day to give 72 hours rest between sessions?

    Please let me know what amendments you would make, thanking you!

    #23969
    Damian Dwyer
    Participant

    Thank you so much Joe, you’ve cleared up loads there for me with your response and I’m really chuffed (as we say in England) with your feedback, ha!

    I’m of the same thought process that I try and get the most out of the least.

    Although I did try and condense everything as much as possible for you, there are a couple of things that are different from my free text above (I drafted that a couple of weeks ago). I realised this once I submitted it.

    It says 2 out of each 4 exercises for chest, triceps and quads has accommodating resistance. This is now 1 exercise out of 4 with accommodating resistance for chest and triceps and 2 out of 4 for quads. This was recommended to me due to the high frequency, therefore this is employed EOD to quads. Do you agree with this theory as I originally had the linear leg press (Workout A) banded?

    I understand that a safety squat is better reverse banded but I don’t have the apparatus at home to accommodate this, although I do have chains (I bought chains, some long Elite FTS EZ loader straps, a SSB and an awesome Strength Shop Swiss bar following your recommendations).

    The free text does say 1-2 sets per exercise but the split displays an overall weekly volume of 8 sets for quads and calves then 6 for biceps. Is it true that biceps can handle a little extra workload?

    I will search full body on the forum as well.

    Thank you in anticipation of your response.

    Kind regards,

    Damian.

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