Full Body Training for Extreme Fitness

Full Body Training is a new attempt to make your Total-Body Strong from head to toe. It might be all workouts that you need as a whole in a day. If you apply this for three days in a week it would be enough for a week.

Often weightlifters ignore the real issues that are hindrance from adding size and strength. Full Body Strong is the solution of all problems that a builder face while body building.  It’s how I train, after well over 30 years in the iron game. It’s how my clients train, from elite male power lifters to 50-year-old women who are nailing their first pull-ups. In my own case, Total-Body Strong training led to a recent set of 10 reps with 405 on the dead lift at age 58, at a lean 193 pounds.

To be clear, Total-Body Strong isn’t the “catch every machine in the gym, attempting to pack 15 moves into 60 minutes in length exercise” sort of full-body preparing you’ll frequently observe. It’s simply strong lifting, periodized superbly to enable anybody—to man or lady, new lifter or propelled press warrior—include muscle where they require it and power all over. Try this workout from Day 1 of the program and if you like it, continue it.


The type of full body training in an interesting challenge for you which you would achieve while push and pull in every training day. Doesn’t matter what your background or coming into this program. The exercises listed in this workout are ideal. If you train somewhere without a hack squat machine, try something like heavy dumbbell goblet squats instead (seriously, these are awesome).

If deficit deadlifts are the sworn enemy of your lower back, do any other deadlift or hinge variation that feels OK. Trap bar deadlifts are a great option for the high reps demanded here, especially if you make sure to perform them more like a Romanian deadlift (i.e., strict hip hinge, feeling a stretch in the hamstrings) than a squat.

You have choices—both with works out, and with the exercise itself. Don’t hesitate to separate movements into moderate circuits or pairings in view of gear, or what feels right. However, monitor the pace slow and moderate.


Rate of Perceived Effort, RPE, means how hard, on a scale of each set feels. Truly, it’s highly personal rather than scientific, but plenty of coaches and athletes swear by it. For sets of 15, like today, think of it like this: Reps 12-15 should be hard, but never in doubt. If you hit what feels like a 7 in, say, 12 reps or 18 reps, no sweat!

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