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Sample full-body workout routine

This is an excerpt from Bodyweight Strength Training Anatomy-2nd Edition by Bret M Contreras.

Putting It All Together

There are numerous ways to put together a successful routine, and no single program is best for everyone. What works for one person might not work for another, and what works for you this month might not work for you six months from now. That said, some programs are much better than others. I’ve equipped you with sound information on program design. You’ve learned the basics and have a good head start. If you’re a beginner, stick to one of the routines I’ve provided. But as you advance, adapt these programs to better suit your preference and physiology.

With bodyweight exercises, it’s difficult to recommend repetition ranges because they vary according to your level of training. For example, three sets of 15 repetitions for the push-up exercise will be too challenging for many people and too easy for others. For this reason, I include only the number of sets next to the exercises.

You’ll also see a column for the order of exercises. For the programs with only numbers in this column, perform all the sets for each exercise in the sequence listed (see an earlier section for details about the rest period between sets). Programs with exercises designated as A1 and A2, B1 and B2, and so on, indicate paired supersets where you perform one exercise after the other with no rest between. For those, perform one set of each exercise in the pair one after the other (for example, A1 then A2) before doing the next set of each exercise in the pair. If certain exercises call for fewer sets than others in the pair, perform those sets on the back end of the grouping. For example, if exercise B1 calls for 3 sets and exercise B2 calls for 2 sets, perform exercise B2 during sets 2 and 3 of exercise B1.

The 1 through 4 rating system that describes each exercise within the exercise descriptions is condensed to beginner (rating 1), intermediate (ratings 2 or 3), and advanced (rating 4).

The programs are written as templates so you can learn the patterns of well-planned workouts and substitute exercises according to your current level of fitness. I’ve included a template for a full-body routine, a lower–upper split routine, a push–pull routine, and a body part split routine.

Full-Body Routine

Perform the routine in table 10.1 two to five times per week (with three times being the most common). Vary the movements throughout the week. This is the style of training that I recommend to exercisers sticking to bodyweight training. This routine includes paired supersets, and the targeted exercises at the end of the workout give you an opportunity to target specific muscles without overdoing it with too much volume.

More Excerpts From Bodyweight Strength Training Anatomy-2nd Edition

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