[ WORKOUT PLANS]

FULL BODY TEMPLATES

CUSTOMISABLE WORKOUTS.
MY SESSIONS. YOUR WAY.

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PLANS / TEMPLATES / BEGINNER / FULL BODY

HOW TO USE TEMPLATES

Simply follow along the exercise order and select the exercises you want to do from my recommendations list. Yup, it’s that easy.

Complete for 2 – 4 weeks then move to one of the other 4 sessions. Do at least one Lower x Torso session for the same amount of time before changing program, or complete all 4 session and then change.

For more info on using templates, tips for making rapid progress, schedules, and more see the info and links at the bottom of the page.

THE TEMPLATE

Beginner Bulk #1
Torso x Lower [chest]

Session 1 of 4. A personal favourite, this heavily upper focused template is designed to pack mass on to the upper body while still developing a balanced overall frame.


You’ll start with chest, complete the rest of your torso, and then wrap up with legs and abs. Optional exercises are highlighted and can be skipped if you are low on time, for more info see the bottom of the page.

1

CHEST

2

FRONT DELT

3

BACK

4

SIDE DELT

5

TRICEPS

6

BICEPS

7

QUADS

8

HAMSTRINGS

9

CALVES

10

ABS

[ 8 ]

12 – 15 reps, 3 sets, 45 s rest

Info : Do One Leg At A Time
Warm Up : Yes
Best Equipment : Dumbbell
Optional : Yes
Alternate : Calf Press on Leg Press

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HOW TO USE TEMPLATES

Simply follow along the exercise order and select the exercises you want to do from my recommendations list. Yup, it’s that easy.

 

Check the dropdown menu before for more quick tips on how to use the workout templates, or for a more detailed explainer check out the Templates Breakdown (& video?!)

QUICK TIPS

Tap the info icon on the exercise images to check the essential info (only on mobile).

There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.

If you can’t hit the lowest number for any set then take the weight down by the smallest amount for the next set.

If you hit the highest number for 2 back to back sets then increase the weight by around 5% for the next set.

EXERCISE INFO

Tap the info icon on the exercise images to check the essential info (only on mobile).

There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.

WARM UPS

If an exercise requires a warm up do 1 set for 15-20 reps with approximately half the weight you’ll be using, but keep the rest time the same.

You can skip the warm up for exercises that only ‘recommend’ it to save time however if you can you should try to do one anyway – think extra set = extra gains.

4 DAYS A WEEK

Complete for 5 weeks total.
Recommended schedule.

3 DAYS A WEEK

Recommended for 5 weeks total.
Can run for 6 weeks, but not longer.

MORE INFO

Get even more tailor made tips for this plan using the links at the bottom of the page, or just use the menu button at the top of the page at any time.

Exp:

Starting Out

Length:

6 - 8 Exercies

Est Time:

50 Mins

Goal:

Bulk Up (Growth Foundations)

DUMBBELL – 4 CHOICES

YOUR RECOMMENDATIONS

BENCH PRESS

RECOMMENDED

HARD

BENCH PRESS

RECOMMENDED

HARD

BENCH PRESS

RECOMMENDED

HARD

TIPS N SHIT

These were chosen because they are compound because they will cause the most overall growth and more tips n shit

BARBELL – 2 CHOICES

YOUR RECOMMENDATIONS

BENCH PRESS

RECOMMENDED

HARD

BENCH PRESS

TARGET X MUSCLE

MODERATE

TIPS N SHIT

These were chosen because they are compound because they will cause the most overall growth and more tips n shit

MACHINE – 1 CHOICE

YOUR RECOMMENDATIONS

BENCH PRESS

TARGET X MUSCLE

MODERATE

TIPS N SHIT

The reason there’s only one exercise here is because this is the only *Compound* exercise for Chest on Machines. 

If you choose to do another exercise you will deviate from the program’s goal and may delay your progress, if there isn’t another option I highly recommend changing to another piece of equipment.

OTHER – 3 CHOICES

YOUR RECOMMENDATIONS

BENCH PRESS

RECOMMENDED

HARD

BENCH PRESS

TARGET X MUSCLE

MODERATE

BENCH PRESS

SOMETHING ELSE

HARD

TIPS N SHIT

These were chosen because they are compound because they will cause the most overall growth and more tips n shit

SESSION 1 QUICKVIEW

Tap exercise images on workout page to see alternatives and additional info.

1. BENCH PRESS

10 – 12 reps | 3 sets | 1.5 min rest

2. FULL SQUAT

6 – 8 reps | 4 sets | 2.5 min rest

3. INCLINE BENCH PRESS

8 – 12 reps | 3 sets | 1.5 min rest

4. GOBLET SQUAT

10 – 15 reps | 3 sets | 1.5 min rest

5. SHOULDER PRESS
8 – 12 reps | 3 sets | 1 min rest
6. CLOSE GRIP BENCH PRESS
8 – 12 reps | 3 sets | 1.5 min rest
7. TRICEPS KICKBACK
12 – 15 reps | 3 sets | 1 min rest
8. STANDING CALF RAISE
12 – 15 reps | 3 sets | 45 sec rest

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