all you need to know about full body workouts https://www.t-nation.com/workouts/total-body-training Make Colbert' Train your entire body every other day. Keep the reps between 6 to 10. If you get 10 reps on all sets, increase the weight. Perform at least 6 sets per body part for optimal growth. You can, however, perform more sets on certain body parts. Establish a mini push/pull setup within the workout. As such, don't train chest right after triceps or biceps directly after back. For example, training the body in this order fulfills this requirement: Triceps, biceps, chest, back, thighs, shoulders, and finally, calves. Do 6 sets each for a total of 42 sets. Vince Gironda's 8 x 8 Vince Gironda's 8 x 8 is an outstanding method of training because it allows you to hit every body part three times a week in a short amount of time. It also introduces a different progression method that 99% of trainees have probably never tried. The basics are simple: Perform 8 sets of 8 reps per body part every session. Train 3 times a week. Employ a mini push/pull order within the workout, similar to Leroy Colbert's method. Train your weakest body parts first. The progression is where it gets interesting. Instead of simply adding more weight to the bar, you reduce rest times. You start with 45 or 60 seconds of rest between sets and every time you successfully get all 8 reps for all 8 sets, you cut the rest period by 5 seconds. The starting weight should be around 60% of your normal 8-rep maximum (that's assuming you normally rest a minute or two for 3-5 sets). The lowest you reduce your rest to is 15 seconds between sets (some may want to stop at 30). At that point, you'd add weight and start over. You should steadily progress for about 6-8 weeks as this is a different type of overload than your body is used to. By the 8-week mark, some trainees can use 100% of their original 8-rep max for 8 sets of 8 with only 15-30 seconds rest between sets. However, even if you manage to work your way back to 75% of your original 8-rep max, you're still doing a lot more work in a lot less time. The pump and the mind muscle connection is incredible and it's also easy on the joints. But remember to change main exercises and don't use them for more than 2 weeks.in a row. Also changing exercise combinations in the beginning of a workout will be good.