How to set up a full body split

HypertrophyCoach Joe Bennett Forums Training How to set up a full body split

Viewing 6 posts - 1 through 6 (of 6 total)
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  • #22245

    Hey joe getting back into the gym posy COVID and wanting to train either 3 times a week or every other day I was just wondering how you go about setting up a full body split so I can use some of your advice in setting up my own!

    #22256
    Joe
    Keymaster

    Hey joe getting back into the gym posy COVID and wanting to train either 3 s a week or every other day I was just wondering how you go about setting up a full body split so I can use some of your advice in setting up my own!

    Could do something like this to start:

    A1 Squat (barbell front, or back, or machine hack)
    B1 deadlift (barbell conventional, RDL or hex bar)
    C1 pull up (neutral, wide, underhand)
    D1 chest press (barbell, DB, machine, incline, decline)
    E1 overhead press (barbell, DB, machine)
    F1 leg curl (machine or Glute/ham bench)
    G1 calf raise (machine, seated/standing/dumbbell)
    H1 curls (barbell, dumbbell, preacher, machine)

    Then transition to half body like this:

    Upper body:
    A1 pull up (neutral, wide, underhand)
    A2 chest press (barbell, DB, machine)

    B1 row (barbell, DB, machine)
    B2 incline chest press

    C1 overhead press (barbell, DB, machine)
    C2 rear delt fly (DB, cable, machine)

    D1 curls (barbell, dumbbell, preacher, machine)
    D2 triceps extensions (ez bar, DB, cable)

    Lower body:
    A1 Squat (barbell front, or back, or machine hack)
    A2 leg curl (machine or Glute/ham bench)

    B1 deadlift (barbell conventional, RDL)
    B2 leg extensions

    C1 leg press (plate or pin loaded)
    C2 calf raise (machine, seated/standing/dumbbell)

    Then back into normal split

    #22257
    Joe
    Keymaster

    Hey joe getting back into the gym posy COVID and wanting to train either 3 s a week or every other day I was just wondering how you go about setting up a full body split so I can use some of your advice in setting up my own!

    Also be sure to search “how to training getting back in the gym” and watch that whole video/read the notes that go with it. Let me know if you need any more help!

    #22270

    So do the first one 3 times a week ? Or go full body upper lower in a momday Wednesday Friday fashion and for sets and reps il more
    Then likely
    Go one set of 8-12 build my way up

    #22271

    Also maybe could you do a video on how to set up splits like full body and upper Lowe like on the jp site would really like to see your take on how you like to set these splits up so then I can go and set
    Up my own later on loving the content aswell
    Joe this site really is the best for info !!

    #22282
    Joe
    Keymaster

    So do the first one 3 s a week ? Or go full body upper lower in a momday Wednesday Friday fashion and for sets and reps il more
    Then likely
    Go one set of 8-12 build my way up

Viewing 6 posts - 1 through 6 (of 6 total)
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