FULL-BODY SPLIT WORKOUTS

 THE ULTIMATE WORKOUT SPLIT?

Full-body split workouts were actually a favorite for classic bodybuilders (such as Freddy Ortiz and Larry Scott).  My "bodybuilding" workout below was similar to what they used.

I have, on multiple occasions, extolled the benefits of what I refer to as "full-body split workouts."  But I'm not sure if I have ever written an article dedicated exclusively to this concept.  So here goes nothing, or, well, something to be more exact.

So, first things first, what are full-body split workouts?  Is this, if not completely oxymoronic, paradoxical to say the least?  Aren't full-body workouts, well, full-body workouts, and split workouts split workouts?  The short answer is no, but since that wouldn't make much of an article, this post will be the long answer.

When most lifters, bodybuilders, and physique athletes think of full-body workouts, they think of workouts where you work your entire body in one session, and then, typically, repeat the workout either two or three times within a week.  And when most think of split workouts, they think of what the typical gym-goer does each and every week, where you split your body either two, three, four, or more ways, and work these different bodyparts at different sessions throughout the week.  This is the reason that you hear morons—oh, sorry, "average" trainees—say that today is chest day, and tomorrow is back day, and the next day is legs, and, you know, Friday is "International Arm Day," or some such crap as that.  (And, yes, I'm being a little unfair in this article.  There are advanced bodybuilders who do very well training in such a manner, and should train this way, but they are not in any respect "average."  If you are new to training, and this is the manner in which you are training, then please stop such moronic training until you've built up the need to do so—which, typically, takes years.  And if you do insist training in such a manner, then read my two-part series on this blog on how the high-volume, high-intensity, low-frequency lifter should train.  But I wrote those for people that insist in training in such a manner, and/or it's the only form of training that they truly enjoy, but I think there are far superior forms of lifting.)

But full-body split workouts are programs where you do split your workouts into two separate sessions, but you work your full-body at each session.  I, of course, believe that everything being equal, full-body workouts are superior to other methods, but there will come a time where you are simply doing too much work at each session, and your workouts can take hours at that point.  Full-body split workouts can then be an answer to that dilemma.

Currently, for instance, I lift weights four times per week, with four additional martial arts or cardio workouts done at a different time.  On two days of lifting, I train pulls (deadlifts, power cleans, thick-bar dumbbell deadlifts, power snatches, dumbbell snatches, etc—you get the idea), chest, and biceps.  On the other two days of lifting, I train legs, lats, and triceps.  Even though this is, yes, a "split" it works better than most since I'm working both my lower body and my upper body at each session. Here's a typical example:

Day One:

Squats: 5 sets of 5 to 20 reps each (I train with higher reps due to my age, and save the lower reps for when I really feel up to it).

Chins (weighted or bodyweight): 5 sets of 4 to 8 reps

Skull crushers or band triceps extensions: 4 sets of 10-15 reps

Abs

Day Two:

Thick-bar dumbbell deadlifts: 5 sets of 6 reps (each arm)

Dumbbell bench presses: 5 sets of 5 to 12 reps

Barbell curls or band curls (depending on how my back feels): 4 sets of 8-15 reps

Abs

Day Three: off

Day Four: Repeat Day One

Day Five: off

Day Six: Repeat Day Two

Day Seven: off

Every few weeks, I change exercises, but if you want to try something similar, make sure you stick with the same workouts for at least three weeks so that you can ensure you're using progressive overload and getting stronger on said lifts.

Here are some different examples of programs that you can use if you are a powerlifter or if you're a bodybuilder.  (And by bodybuilder, I don't mean necessarily that you're a competitive physique athlete, I simply mean that you want to look good naked.)

Full-Body Split Powerlifting Program:

Day One:

Squats: 6-8 sets of 2-3 reps done for speed using approximately 60-70% of your one-rep maximum.

Chins: 5 sets of 3 to 5 reps performed heavy.  Add whatever weight you need via a weight belt.  Once you manage 5 sets of 3 to 5 reps on all 5 sets, add weight.

Barbell Curls: 5 sets of 3 to 5 reps

Ab work of your choice, but choose hard and heavy exercises such as ab wheel rollouts or weighted sit-ups on an incline bench.  Strong abs equal strong squats, and strong deadlifts.

Day Two:

Deadlifts: Ramps of 5, 3, and 2 reps.  You're not going to count sets here.  The amount of sets will depend on your strength level, which makes this an equalizer no matter your personal strength.  Begin by doing sets of 5 reps, adding weight with each set until you hit a max set of 5.  At that point, add weight and keep doing 3s until you hit a max set of 3.  And, yes, at that point add more weight and continue with doubles until you hit your max set of 2 reps.

Flat Bench Presses: Ramps of 5, 3, and 2 reps.  Same method here as the deadlifts.

Front Plate Raises: 3 to 4 sets of 10-20 reps

Skull Crushers: 3 to 4 sets of 6 to 12 reps

Day Three: Off

Day Four:

Squats or Bottom-Position Squats: Ramps of 5, 3, and 2 reps.  Perform these the same as the deadlifts and bench presses on Day Two.

Power Cleans: 5 sets of 2 rep.  Do these with speed so that you leave a little "in the tank" after each rep.

Barbell Curls: Ramps of 5 reps.  Do these the same as your other ramps, but stop when you reach your max set of 5 reps for the day.

Ab work of your choice, same as Day One.

Day Five: Off

Day Six:

Deficit Deadlifts or Deficit Sumo Deadlifts: 6-8 sets of 2-3 reps done for speed using approximately 60-70% of your one-rep maximum.

Flat Bench Presses or Bottom-Position Bench Presses: 6-8 sets of 2-3 reps done for speed using approximately 60-70% of your one-rep maximum.

Front Plate Raises: 3 to 4 sets of 10-20 reps (same as Day Two)

Skull Crushers: 3 to 4 sets of 6 to 12 reps (same as Day Two)

Day Seven: Off

Full-Body Split Bodybuilding Program:

Day One:

Squats: 8 sets of 8 reps

Wide-Grip Bench Presses or Incline Bench Presses: 8 sets of 6 reps

Seated Dumbbell Presses or Standing Behind-the-Neck Presses: 6 sets of 6 reps

Standing Calf Raises, Seated Machine Calf Raises, or Donkey Calf Raises: 4 sets of 12-20 reps

Ab work of your choice

Day Two:

Deficit Deadlifts (conventional or sumo): 6 sets of 5 reps

Chins, Wide-Grip Lat Pulldowns, or Seated Cable Rows: 8 sets of 8 reps

Barbell Curls supersetted w/ Rope Triceps Extensions: 8 sets of 10 reps (each exercise)

Ab work of your choice

Day Three: Off

Day Four: Repeat Day One

Day Five: Off

Day Six: Repeat Day Two

Day Seven: Off

As I wrote, those are just examples. There are plenty of variations that you can try, and many that you can experiment with.  Don't just blindly go by what others, including myself, tell you.  But don't lie to yourself, and convince yourself that sessions like these are too much.  They aren't.

As always, if you have questions or comments, email me or leave them in the "comments" section below.  Good luck and good training.