Full Body Format

This post is going to be short and sweet. When planning a full body workout, its important to incorporate five major movements ...

(1) Push


(2) Pull


(3) Press


(4) Squat


(5) Hinge


If we were to break it down, each of those movements performed targets a major muscle group in the body. This will ensure you are hitting the body's biggest muscles which will make for a short, yet effective workout.

Let's take a look at the muscle groups targeted in each movement ...

(1) Push - Chest

(2) Pull - Back

(3) Press - Shoulders

(4) Squat - Quads (anterior)

(5) Hinge - Hamstrings (posterior)

This helps create balance in your body, and routine as well. Next time you're looking for a quick, but effective workout - use this sequence to pick exercises. Perform 8-12 reps of each exercise for 3-5 sets, and depending on what you would like out of the workout, you can plan your rest accordingly. More challenging to the cardiovascular system? Short rest. More focus on strength and amount of weight? Longer rest periods.

Check out the Programs page for individual programming and pre-made plans, or email training2xl@gmail.com with any programming inquires.

Happy sweating, homies!