Full Body Base Building Strength

| Movement

The following program is a full body training program that is going to help build a foundation of strength and muscle mass. This program is a perfect option if you have found yourself having some time off from strength training and you are looking for a program to get back under the barbell before progressing to a heavier, more intense strength training program.

The program is split over three sessions, including 2x full body days and 1x upper body day. This is a very effective split in order to increase the frequency that you are training each muscle group, in order to improve technical efficiency and get more volume in throughout the week to maximise increases in muscle mass and strength.

The program focuses on the core lifts as the A series of the program. It is here where you will focus on improving strength on the compound lifts that use large amounts of muscle at once. Following these Core lifts there is a variety of accessory movements that will assist in developing a well rounded balanced body, including unilateral upper and lower exercises and a combination of push and pull movements. It is also important to take note of the use of the tempo throughout the program, with the vast majority of the exercises incorporating a 3 or 4 second eccentric (lowering phase of the movement). This is beneficial for developing good motor control to assist with technique as well as increasing the time under tension to promote muscle hypertrophy.

I recommend breaking this program up with some of the YIN offerings we have at the hub including a Pilates or Yoga class to maximise your recovery. If your goal is more fat loss than this program can still definitely be of benefit, as focussing on strength training is essential in order to increase your Basal Metabolic Rate leading to more long term sustainable body composition changes. However, you might want to include a metabolic conditioning session as a substitute for Day 2 of the program, whilst still being able to get your full body strength sessions in. Two examples of how you might split up this program are below:

OPTION 1 – HYPERTROPHY FOCUS

MON – STRENGTH DAY 1 (FULL BODY)
TUE – YOGA OR PILATES CLASS
WED – STRENGTH DAY 2 (UPPER BODY)
THUR – OFF
FRI – STRENGTH DAY 3 (FULL BODY)
SAT – RESTORATION ZONE SESSION (SAUNA/ICE BATH)
SUN – OFF / LIGHT ACTIVITY

OPTION 2 – FAT LOSS FOCUS

MON – STRENGTH DAY 1 (FULL BODY)
TUE – YOGA OR PILATES CLASS
WED – HIIT OR METCON CLASS
THUR – OFF
FRI – STRENGTH DAY 3 (FULL BODY)
SAT – RESTORATION ZONE SESSION (SAUNA/ICE BATH)
SUN – OFF / LIGHT ACTIVITY

  • DAY 1 - FULL BODY

    Warm up
    Glute X Band Walk x12 each side, Goblet Squat Hold x30s, Bar Hang x30s
    2 rounds

    A1. Barbell Back Squat | 4 sets of 8 reps | 40X1 Tempo | 90sec rest
    B1. Romanian Deadlift | 3 sets of 10-12 reps | 30X1 Tempo | 15 sec rest
    B2. Incline Dumbbell Bench Press | 3 sets of 12-15 reps | 30X1 Tempo | 90sec Rest
    C1. Dumbbell Split Squat | 3 sets of 8-10 reps each side | 31X1 Tempo | 15 sec Rest
    C2. Machine Seated Row | 3 sets of 12 reps | 31X1 Tempo | 60-90sec rest
    D1. Side Plank | 2-3 sets of 20-30s each side | 15 sec rest
    D2. Rope Face pull | 2-3 sets of 12-15 reps | 30-60s Rest

  • DAY 2 - UPPER BODY

    Warm up
    Dowel Rod Dislocation x12, Band Pull apart x12-15
    2 rounds

    A1. Barbell Bench Press | 4 sets of 8 reps | 40X1 Tempo | 90sec rest
    B1. Seated Dumbbell Shoulder Press | 3 sets of 10-12 reps | 30X1 Tempo | 15 sec rest
    B2. Chest supported Dumbbell row | 3 sets of 12-15 reps | 31X1 Tempo | 90 sec Rest
    C1. Pushup | 3 sets of Max Reps | 20X1 Tempo | 15 sec Rest
    C2. Reverse Grip Lat Pulldown | 3 sets of 12 reps | 31X1 Tempo | 60-90 sec rest
    D1. Reverse Dumbbell Fly | 2-3 sets of 12-15 reps | 21X1 Tempo | 15 sec rest
    D2. Rope Tricep Extension | 2-3 sets of 12-15 reps | 21X1 Tempo | 30-60s Rest

  • DAY 3 - FULL BODY

    Warm up
    Sorenson Hold x30s, Banded Straight Arm Pulldown x12, Dead bug x16-20
    2 Rounds

    A1. Barbell Deadlift or Trap Bar Deadlift | 4 sets of 8 reps | 32X1 Tempo | 90sec rest
    B1. Heel elevated Goblet squat | 3 sets of 12 reps | 30X1 Tempo | 15 sec rest
    B2. Pullup or Ring Row | 3 sets of 6 or 12 reps | 31X1 Tempo | 90sec Rest
    C1. 45 Degree Back Extension | 3 sets of 12-15 | 20X1 Tempo | 15 sec Rest
    C2. Kneeling Dumbbell Shoulder Press | 3 sets of 12 reps | 31X1 Tempo | 60-90sec rest
    D1. Heel elevated Hamstring Bridge | 2-3 sets of 12-15 reps | 21X1 Tempo | 15 sec rest
    D2. Dumbbell Bicep Curl | 2-3 sets of 12-15 reps | 21X1 Tempo | 30-60s Rest

  • THIS PROGRAM HAS BEEN CREATED BY

    Performance Coach Sam Butterworth

complete wellness and fitness hub fostering community and results.

Sign up in June to receive 2 weeks FREE*:

    • Eight boutique studios
    • 24/7 gym floor
    • Over 200 weekly classes
    • Science-based programming
    • Wellness and recovery centre
    • World class instructors and expert coaching team
    • and MORE!

*Terms and conditions apply.

{"popup_ID":20698,"when_popup_appear":"page_load","delay":"5","x_second":"","x_scroll":"","disappear":"","exptime":"1","hideclsbtn":"","clsonesc":"1"}