A classic full body workout

Work on the body, and the mind will flourish.

A classic full body workout
Photo by Jelmer Assink / Unsplash

And now for something completely different. Let's focus on the entire body vs neat-o AI Art in this post.

You will need a Barbell for most of this workout. I recommend
the Rogue boneyard bars as they are new but blemished,
and lets face it do you care what your Barbell looks like?

Rogue USA - Strength & Conditioning Equipment
Rogue Fitness is the leading manufacturer in strength and conditioning equipment & an official sponsor of the CrossFit® Games, Arnold Classic, and USA Weightlifting. From power racks, rigs, and barbells to shoes, apparel & accessories, our online store equips garage gyms, military, pros & more.

You can do this workout with dumbbells, if needed, but using a Barbell is recommended.

This will be a three day a week workout. Same thing each day.
Monday, Wednesday, and Friday.

The rest of the week feel free to do other things like long walks on the beach, or
bike rides. You do you.

For each workout do 5 sets.
set1 = 8 reps light weight, warm up set
set2 = 6 reps add a bit of weight [think 1/2 way between set1 and set3]
set3-5 = 6 reps full workout weight

On sets 4 and 5 it is OK not to make it through all 6 reps, just focus on the movements and add weight only when you can do the movements correctly and easily while finishing the total number of repetitions.


A spreadsheet to print out for in the gym:  

Numbers:

Excel:


The Workouts

Barbell Squat

Barbell Squat | Exercise Videos & Guides | Bodybuilding.com
Learn to perform every exercise! The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals

Barbell Bench Press

Bench press - Wikipedia

Barbell Incline Press

Barbell Incline Bench Press Medium-Grip | Exercise Videos & Guides | Bodybuilding.com
Learn to perform every exercise! The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals

Wide Grip Chin-up

Pull-up (exercise) - Wikipedia

Barbell Bent-over Row

Bent-over row - Wikipedia

Barbell Seated Press [over the head press]

Seated barbell shoulder press | Exercise Videos & Guides | Bodybuilding.com
Learn to perform every exercise! The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals

Barbell Curl

Barbell Curl | Exercise Videos & Guides | Bodybuilding.com
Learn to perform every exercise! The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals

Barbell Skull Crusher

3 Ways to Do Skull Crushers - wikiHow
If you’re looking to work your triceps in particular, you’ll find skull crushers are a good way to do it. This exercise uses gravity to specifically work this area, so start by learning the basic technique. You can switch things up a bit...

Barbell Deadlift

How To Deadlift: A Beginner’s Guide
This important lift is one of the best for building total-body strength, size, and athleticism. Learn to own the deadlift right here.

Weighted Calf Raises

Calf raises - Wikipedia

Final Thoughts

While most weight train plans split out the workouts for an entire week to either push or pull, I like this one as it covers all the bases, plus enough volume to build.


If you have any questions or comments, please feel free to reach out to me on Mastodon.

Jeremy


Mastodon