Total Body H.E. 1

n1 training

Overview

Split: Total Body
Frequency: 3x/week
Category: High Efficiency

This total body split is an 8 week progression designed with gym-friendly super sets and time saving techniques to maximize your efficiency in every session.

Each workout should be less than an hour, including time for a warm up for each body part, provided you’re efficient with warm ups.

This is a slightly more advanced program since you’ll need to be able to select appropriate weight changes for drop sets and reverse drop sets, and be fairly accurate at judging your RIR/RPE.

This program can be a great choice if you are physically active outside of the weightroom (whether thats MMA, marathons, rock climing, or anything else) and you still want to build muscle without ‘overdoing it’ and with limited training days to dedicate to the gym.


Coach's Notes

High-efficiency programs will be a little denser by nature and therefore metabolically challenging. The better your systemic and local metabolic conditioning is, the more benefit you will be able to get out of these types of programs.

 

 

 


Program Access

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Edit Workout

Rapidly customize your workout to your needs.

Drag & Drop from the right to re-order exercise groups.

Drag & Drop from the left to quickly create and update super sets.

Use the checkboxes to select exercises to combine into super sets or split up into straight sets.

Substitute or Add new exercises

Edit any exercise variables.

Use advanced set methods (like integrated partials)

Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)

Program Plans

After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.

This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.

For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).