How to Program Full Body Workouts

In this QUAH Sal, Adam, & Justin answer the question “ If you were programming a full-body routine, what primary exercises would you build it around and how would you rotate in other accessory exercises?”
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“ How to Program Full Body Workouts“
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[ryandeffley]

I personally love :

1) Squat, push, pull, core, isolation (2)
2) Deadlift, push, pull, core, isolation (2)
3) Uni-Lateral (lunge or BulgSS), push, pull, core, isolation (2)

**3-4 sets per exercise with lower, push, and pull with 2-3 min rest between sets. Then 2 sets per exercise for core and the two isolation movements with 60-90 sec rest between sets. I also end each full body with 15-20 min of HIIT. 👍

[benejix]

I alternate squats and deadlifts every other day in my 3x a week full body routine. Squat days come with barbell rows and deadlift days come with pull ups - for reasons of low lack overwork.

[nomaderic]

6:21 exactly. I always avoided Squats, mainly because I was so bad. I could barely squat with just the bar, my form was absolutely terrible, I would be sore for a week. I would just look so awkward squatting that I completely avoided it

Recently I have been embracing the squat as the number one exercise I do. The change is amazing even over a short time. It no longer feels awkward squatting. I feel good, it feels natural with the bar on my back as well as going up and down. It's crazy how a couple months ago I could barely lift the bar now I'm already shooting for 2 plates

[joseaguiar]

why am i just finding this channel now

[osamajafarsalama]

New to the channel, but seriously have a lot of love and respect for you guys!

[ericpaz]

I listen to you guys on Spotify pretty much everyday driving to/from work but I also love the opportunity to watch these short clips cut from the long episodes on certain subjects that I'm dealing with right now later in the night when I'm doing other things on the computer. You guys seriously are the most detailed out here.

[waalex]

No wonder somebody asked this same question that they "always answer".
They didn't explain the BASIC FUNDAMENTALS of how to program the exercises per muscle group and movement pattern.

[jmaple]

We haven’t heard it, bro that’s why we’re tuning in lol thank you for the information very valuable. Much love to you all.💚🙌🏻🙏🏻💪🏻

[b-rye]

So.. I have done the 5x5 for about 5 months love it....went to 3/7 routine and holy crap i am soooo sore. Exercises are Squat, deadlift, dips and chin ups for 3/7. Thank you guys for everything!!

[yasirtahirkheli]

Guys! these podcasts are too addictive for good, I keep going on and on. Thanks and long live guys for sharing and educating such invaluable insights.

[GentlemanEDC]

I have been doing a 5 day full body; 1 movement for each muscle group and a varying tempo each day. Targeting a solid pump but not a devastating workout where I’m incapable of completing the next day. I am finding the results to be noticeable. I think the underrated part is taking the weekend completely off. Zero exercise with exception of walking if it is required based on what we are doing. I’m down 10lbs, and strength levels are still high

[Schrods]

The only thing I'll add to this is it all comes down to working around injuries as well. If you have shoulder issues be careful with pressing exercises, or if you have lower back issues (legitimate issues not you're out of shape and these movements are just uncomfortable) be careful with squats or deadlifts as far as full ROM or using too much weight

[rj]

A heavy resistance band a light resistance band and do squats, Romanian Deadlifts, over head press, bent over rows, split squats, chest press 10-20 reps as well as chin-ups and dips and you’ll have yourself a solid program

[JHolland]

I love the channel.
I’ve been doing bar bell squat, bar bell incline bench or regular bench, shoulder press, bar bell row, pull ups. Doing this as a full body workout 3 days a week. I’ve gotten stronger than ever before. I love this workout.

[mitt]

in my humble opinion doing a sub optimal exercise that you can stick to is thousand times better than an exercise that is optimal but you cannot sustain that’s why I don’t do squats and train my legs with machines it’s more fun and enjoyable plus I have other priorities am focusing on in my life so it’s better to keep it simple so you don’t get burn out

[finnishgains]

I actually agree with all of this, but i have changed the barbell row for chest supported row machine. The line of pull in that machine is almost identical to the barbell row plus it's chest supported

[TheSBleeder]

When you say "Hack Squat", I think of the barbell hack squat. That's a great exercise.

[fonejacker]

Ok, but they didn’t answer the question. How do you fit all of those movements in an all body workout??

[MRSTEEL]

Depends on age and state of it simple, basic movements....NO DIP or Pullups needed...Pulldowns WAYY better less Wednesday and Friday and enjoy life on off days

[fyahrass]

Yes to what you’re saying about the squat and all the foundation exercises . I totally agree hack squat might build the muscle but you are losing out on the balance and other things the squat produces the alternate exercises are just band aid in my opinion