Split: Total Body
Frequency: 3x/week
This total body split trains is a 10 week progression focused on mechanical tension for muscle gain and improving body composition. This program is designed as a continuation of Total Body Tension 1.
Due to the time constraints of trying to train the whole body in a single session, we’ll be strategically incorporating drop set methods to accomplish greater efficiency as we increase volume over the 10 weeks.
This program can be a great choice if you are physically active outside of the weight room (whether thats MMA, marathons, rock climbing, or anything else) and you still want to build muscle without ‘overdoing it’ and with limited training days to dedicate to the gym.
Workout 1
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Workout 2
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Workout 3
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The first two weeks are designed to adapt to the frequency and exercise selection. Resist the temptation to go closer to failure that prescribed so that you are prepared for week 3 when we start ramping things up.
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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.)
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).