Total Body Training Part II

In  ‘Total Body Training Part I'(Read Article), I outlined the benefits of incorporating TBT over other training splits until you have reached an advanced level. In this post, as promised, I’ll outline parameters for a great routine that I followed myself, as well as other people I worked with and had great results. ( This routine is for guys and girls alike)

The routine calls for 3 x week.

Every workout comprises of 6 exercises;4 Compound Movements and 2 single-joint exercises

Sets per Muscle Group: 2 – 4

Rep Range: 5 – 12

Length of program: 4 – 5 weeks followed by a de-load week

Exercises to choose from;

Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses

Back:Pull-downs with different grips (cables or plate loaded), Bent-over Dumbbell rows, Bent-over Barbell rows, Pull-ups, Chin-ups

Deltoids (shoulders): Standing or seated military presses with a barbell or dumbbells

Quads: barbell back squats, hack squats, box squats, front squats.

Hamstrings / Glutes: Deadlifts (Conventional/stiff-leg/Sumo), Power cleans

Single-Joint Exercises

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, close-grip bench press, pushdowns, skull-crushers.

Deltoids: Front raises, lateral raises, rear delt raises or face-pulls.

Hamstrings: Glute-ham raises, bridges, leg curls

Calves: Standing raises (smith machine w/bench), seated raises or donkey calf raises (bent-over calf raises)


– Dont neglect muscle groups. Ensure every major muscle group is hit every session.

– The exercises to choose from are not set in stone and the pairings of exercises are limited to you.

– Try to limit total rep range per muscle group from 24 to 36 per session.

– Add progression to the workout as you go on (rest periods/super-sets/interval work).

– You can also add in core work and lower back work at the end of your session.

If you’d like a sample workout, subscribe to the Blog by signing up with your email address (click on the follow button on the right hand side of the main page and enter your email address) then drop me an e-mail on and ill send you a sample workout for 4 weeks.

Dont 4get to like and comment 🙂


2 thoughts on “Total Body Training Part II

  1. Pingback: Former Fat Boy: Answers to Unanswered Questions « The Fitness Grail

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