Full Body Science-Based Workout

Workout Name : Full Body Science-Based Workout

Shared By : dillonbleu

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 22 / 7935

Average Rating

37

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Description

This is a full body work that aims to muscle hypertrophy, boys and girls can perform this work.
The exercises were chosen, based on science.
Duration: 12 weeks
Periodization: Adapted Bompa
MESOCYCLES, MICROCYCLES AND RIR (repetitions in the reserve, number of repetitions before failure:
1) INCORPORATION - Incorporation (4 RIR) - Ordinary (2RIR) - Shock (F) - Regenerative (5 RIR)
2) BASIC - Ordinary (3RIR) - Shock (1RIR) - Shock (F) - Regenerative (6 RIR)
3) Stabilizer - Ordinary (3 RIR) - Ordinary (2RIR) - Shock (F) -Regenerative (5 RIR)
and repeat the cycles if you prefer.
Notes: For loads that are not up to muscle failure (F), for example, you have to perform 10 RPS on Squat, on an ordinary microcycle you will place the charge that would perform 12 to 13 RM, stopping 2 to 3 repetitions before concentric muscle failure, if you feel you could do more than 12-13 RM, add more load in the next set.
switch between workouts A and B, for example: week 1: A - B - A, week 2: B - A - B and so on
ABS CAN BE MADE ON REST DAYS.

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Tuesday Workout A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 180 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 180 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 120 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 120 sec 10 2 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 90 sec 15 2 Progress Chart

Biceps

Barbell Drag Curl Barbell Drag Curl 90 sec 8 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 15 2 Progress Chart
Thursday Workout B
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 180 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 150 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 150 sec 10 3 Progress Chart

Back

Inverted Row Inverted Row 180 sec 10 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 120 sec 8 2 Progress Chart

Triceps

Incline Dumbbell Tricep Kickbacks 90 sec 10 2 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 90 sec 10 2 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 15 2 Progress Chart
Saturday Workout A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 180 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 180 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 120 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 120 sec 10 2 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 90 sec 15 2 Progress Chart

Biceps

Barbell Drag Curl Barbell Drag Curl 90 sec 8 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 15 2 Progress Chart