There are over 600 muscles in the human body.
All of them can be trained with six exercises. These exercises will get the job done for anyone.
That’s right – any man and woman can build a strong, sexy physique with just six simple exercises. There is no need for anything else.
All you need is 30 minutes a day, four days a week to transform your body.
If you can meet that requirement and have the desire, keep reading to learn how.
Total Body Workout Exercises
The six exercises contained within this workout are:
- Squat
- Deadlift
- Row
- Bench Press
- Military Press
- Pull up
That’s it. These are the cream of the crop.
You may have noticed that 5 of the 6 exercises are barbell exercises. (All of them except pull up)
That’s because barbell exercises are extremely efficient. Barbells allow you to lift more weight and train many muscle groups at the same time.
Each exercise focuses on a major muscle group. When you train a major muscle group, all surrounding muscles are trained too. When the barbell is loaded with heavy weight, the rest of your body gets a workout by bracing tightly to maintain balance and generate power.
The Ultimate Total Body Split Workout Routine
This total body workout is designed to increase strength and build muscle mass.
Workout Frequency
A workout is performed four days a week. For illustration purposes, we’ll pick Monday, Tuesday, Thursday and Friday as workout days. You pick the days that work best with your schedule.
Workout Routine
There are four workouts: Push Workout A, Pull Workout A, Push Workout B, and Pull Workout B.
Stick with me here so I don’t lose you:
Push workouts train your PUSH muscles. (the muscles that function to push things away from you).
And Pull Workouts train your PULL muscles. (the muscles that function to pull things toward you).
Hopefully that didn’t insult your intelligence. I want to be very clear with what we are doing here. Ok, moving on…
Workout Method
Three exercises are performed each day for the prescribed number of sets and repetitions.
The workouts have the right exercise combination and set/rep scheme to provide maximum results.
Rotating between the 6 exercises in the workout routine ensure balanced muscle development to create ideal muscle proportions.
All you do is follow the program and give maximum effort every workout. Then enjoy watching your body transform.
Push Workout A
- Squat
- Bench Press
- Standing Shoulder Press
Each exercise trained with 4 sets of 8 reps.
Pull Workout A
- Deadlift 4 sets of 3 reps
- Pull Up/Down
- Bent Over Row 4 sets of 8 reps
If you can do pull ups, do as many as you can for each set. If you can’t perform 5+ pull ups in one set.
Supplement pull ups with 3 sets of pull downs using a weight you can achieve 8-10 reps with, but are unable to perform more than 10 reps with.
Push Workout B
- Squat
- Bench Press
- Standing Shoulder Press
Perform all exercises for Push Workout B for 5 sets of 6 reps.
Pull Workout B
- Deadlift 5 sets of 3 reps
- Pull Up/Down 5 sets of 8 reps
- Bent Over Row 5 sets of 6 reps
This is meant to be a 12 week program but can be used longer.
This workout routine is intended for those folk who want the most bang for their buck. Who want to get in shape in as little ‘working time’ as possible.
Training Guidelines
Be sure to adhere to the following guidelines or else you will waste your time.
Warm up!
Make sure you warm up! Do 2-3 warm up sets for each exercise.
My warmup sets are typically using the bar to do 15-20 reps and get in touch with my muscles.
I then add some weight to each side and do 12-15 reps. The increase in weight gets my muscles ready for the heavy working sets.
You don’t want to rush right to your working sets without warming up.
Give your mind and muscles time to ramp up and prepare for the heavy weight.
Once you’re warm stay warm! Keep your muscles and joints covered in layers of shirts and pants.
Workout Intensity Should be High
Take one set to failure for each exercise, each workout!
Muscle failure means you can no longer hold a contraction during that set.
The volume is low-to-moderate compared to other workout routines.
Therefore, intensity is paramount in order to make the most of this workout.
Slow, Steady, Controlled Reps
Each rep should take about 4 seconds to complete, roundtrip.
Pause for 1/2 second-1 second at the top and bottom of each rep.
Slow reps kill momentum, therefore keeping all tension on the muscles.
Pick a Challenging Weight for YOU
Your only concern in terms of the weight you lift should be this:
Pick a weight that it’s almost impossible to complete the number of reps prescribed.
Do not be concerned with weights others are lifting. Thats a dangerous game.
Your mission is to improve YOU. From today forward, you want to get a little better each day.
Add Weight Each Week
Each week you should add 5 pounds to each exercise.
When you do this, you might reach a point where you are unable to complete the number of reps prescribed.
When this happens, keep the same weight and week over week until you ARE able to complete the correct number of reps.
Then proceed to add 5 more pounds. Repeat this process of adding weight until you reach a weight you can’t do after trying it two weeks in a row.
If you hit a plateau it may be time for a deload.
Give Maximum Effort Each and Every Workout
Each workout you should take the last set to complete failure for each exercise. Get a spotter or lift in a safety rack.
Rest, Recover and EAT
There is plenty of time for recovery built into this routine.
On your ‘off’ days, rest, relax and eat great big meals. You can run, stretch do yoga, ride a bike, hike, etc. This is called ‘active recovery’.
Adequate rest is important if you are taking your body to it’s training limit.
Eat clean and get adequate protein everyday (whey protein and liver tablets are a great way to get extra protein into your diet). You need premium food to build muscle and keep your energy up.
In Conclusion
What you do is important, but how you do it will determine if you get strong, or strong and shredded. Pay close attention to lifting form. Don’t get lazy. Stay focused on improving each week.
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