Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Workouts

A Classic Full-Body Workout That Really Works

F.V. Team

Written by F.V. Team

Last Updated onAugust 7, 2017

Have you ever considered trying a full body routine? With visions of sculpting a head to toe perfect physique it is tempting. What’s more, some of the best physiques of the early 20th century were built using full body workouts. John Grimek and Steve Reeves, the top 2 guys of the 40’s and 50’s, used them. Reeves in particular trained exclusively in this fashion.

Countless individuals who have attempted to train using a full body routine have found the task a bit daunting. There’s little wonder as to why, given that the idea of seemingly endless sets and reps over 3 and even 4 hour sessions seems like too much for any mortal workout!

Steve Reeves WorkoutNeedless to say, many people abandon full body routine training, deeming it “undoable”. Such people indicate that it just isn’t possible to train the entire body in one session and still have a life outside the gym.

A Second Look At Classic Bodybuilding Routines

What if it was possible to make gains using a full body routine, and still be out of the gym in 1 hour or less per visit? While it may not seem possible, such a routine does exist.

First, let’s break the body into the parts people want to develop: chest, shoulders, arms, back, legs (including calves) and abs.

Traditionally, an individual would work on each body part using 5 or more sets. As a result, workouts would contain upwards of 40 sets, hence their incredible length.

John GrimekAn alternative approach would involve training each body part for only 3 sets, and eliminating 1 body part for each workout, while alternating calves and abs each session. You could eliminate triceps training as well, because there will be lots of dips and presses to stimulate them.

A Modern Twist on an Old School Classic

Assuming this full-body routine will be done 3 times per week, a schedule might look like this:

Monday

  • Chest– bench presses 3 x 10
  • Back – chins or pull downs 3×10
  • Shoulders – military presses 3×10
  • Biceps – barbell curls 3×10
  • Squats 3×10
  • Calves – Standing calf raises 3×10

18 sets total

Wednesday

  • Chest– incline bench presses or dips 3 x 10
  • Back – barbell or dumbbell rows 3×10
  • Shoulders – shoulder shrugs 3×10
  • Biceps – 1 armed preacher curls 3×10
  • Leg biceps – leg curls 3×10
  • Abs – 1 set of 50 incline sit ups

16 sets total

Friday

  • Back – chins or pull downs 3×10
  • Shoulders – military presses 3×10
  • Biceps – incline dumbbell curls 3×10
  • Front squats 3×10
  • Stiff legged dead lifts 3×10
  • Calves – Seated calf raises 3×10

18 sets total

Process of Elimination

On Monday there was no leg biceps work, Wednesday no quad work and Friday no chest work.

For the following week’s 3 workouts, the individual would, on Monday eliminate back work, on Wednesday eliminate shoulder work, and on Friday eliminate bicep work.

Remember, each body part is still worked 2 or 3 times per week. By simply eliminating a different body part each workout, you can develop a routine through which you work the whole body while never completing more than 16-18 sets. The workouts never last for more than 1 hour per session. Give it an honest try. You just might like it.

Clarence RossThis bodybuilding routine is sure to shock you into growth. The natural physiques of the original Mr. Americas speak for themselves.


This article is written by a member of the Fitness Volt Editorial Staff. If you have any questions or require further clarification about this article, please leave a comment below. The Fitness Volt team will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Featured Workout Plans Workouts
Previous Post

Paul Malignaggi: Conor McGregor ‘Whimpers Like A Girl’ From Body Punches

Next Post

WATCH: Just 6 Minutes Workout For Ripped Forearms

F.V. Team

F.V. Team

Fitness Volt Team, Your #1 source for workouts, news, analysis, opinion, and entertainment in bodybuilding & fitness sports.

Related

Dorian Yates and Ronnie Coleman

Dennis James, Chris Cormier Compare Backs of Dorian Yates & Ronnie Coleman

Throughout bodybuilding's history, a few athletes have risen to legendary status, establishing a standard of excellence for years. Among them...

Jeff Nippard Mike Israetel Boulder Shoulders Tips

Jeff Nippard And Dr. Mike Israetel Share Science Based Techniques To Build Boulder Shoulders

Fitness expert Jeff Nippard and exercise scientist Dr. Mike Israetel shared their top picks for shoulder exercises to achieve complete...

How Many Squats A Day

How Many Squats Should I Do a Day?

The squat is a foundational exercise that builds lower body strength and size. It’s also one of the four basic...

Dumbbell Good Morning Guide

How to Do the Dumbbell Good Morning — Step-By-Step Guide

Lower back pain, increasingly prevalent due to the modern lifestyle, will likely affect more people in the coming years. In...

Squats and Calves

Do Squats Work Your Calves?

Are squats all you need for awesome legs? Or do you also need to train your calves? We reveal the...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Chris Hemsworth Crushes Upper Body Workout, Shares Sneak-Peek of Physique for “Furiosa”

7x Mr. Olympia Phil Heath Names the Only 10 Exercises Needed for Optimal Muscle Growth 

Rich Gaspari Talks ‘Best Method’ for Adding Size: “You Have to Train a Muscle to Complete Failure”

Kjell Egil Bakkelund (74KG) Sets Raw Deadlift & Total IPF World Records at 2023 EPF European Championships

Dorian Yates Reveals Tips for Improving Muscle Gains, “The Focus Is The Intensity”

Long-Length Partial Reps for More Muscle Mass

Reviews

Strongest Pre-Workouts

11 Strongest Pre-Workouts for 2023 Reviewed & Ranked

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2023

Best Pre Workout Supplements

20 Best Pre-Workout Supplements Review & Ranked by Experts (2023 Update)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Mr. Olympia
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.