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Muscle and Brawn Full Body Workout 1

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Muscle and Brawn Full Body Workout 1

This weight lifting routine is a full body workout, and can be performed…

  • Alternating Days. This routine can be performed on alternating days. Workout using DAY A, rest the next. Perform DAY B, rest again.
  • Weekends Off. With this rotation, you workout on Monday, Wednesday and Friday only. Continue to alternate between workout DAY A and DAY B.

DAY A. The Day A workout is a full body workout, with a focus on bench press, squats, and triceps.

  • Squats. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 10 pounds on your next DAY A workout day.
  • Bench Press. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
  • Dumbbell Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.
  • Upright Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
  • Seated Overhead Tricep Extensions (w/dumbbell). 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.

DAY B. The Day B workout is a full body workout with a focus on deadlifts, shoulders, and biceps..

  • Deadlift. 3 sets of 3 reps, using the same weight. When you can perform 3 reps with the same weight, bump your weight up by 10 pounds on your next DAY B workout day.
  • Seated Overhead Press. 3 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
  • T-Bar (or Barbell) Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
  • Dumbbell or Incline Bench Press. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY B workout day.
  • Barbell or Dumbbell Curls. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your barbell or dumbbell weight up by 5 pounds on your next DAY B workout day.

Notes.

  • Deadlifts. You should not be near failure on any of your deadlift sets Use the same weight until you feel very comfortable with the weight, and bump up 10 pounds. This is not an invitation to get lazy. Keep pushing.
  • De-loading. After alternating between DAY A and DAY B workouts 5 times, if you feel over-trained, fatigued, weak, lazy, or your joints are bothering you, take the next week and perform de-loading workouts. A de-loading workout is a lighter workout…use either 30-40% fewer sets, or 30-40% lighter weight.
  • Seated Tricep Extensions. If you are unfamiliar with this exercise, watch the video below. I DO NOT recommend performing this exercise without back support. It is best to perform it on an incline bench with the seat all the way up, or in a rack with a back behind your upper back.

Mick Madden
Mick Madden is the primary content manager for Muscle and Brawn. Questions? Please visit the forum.
15 Comments
  • Dave Jul 25,2015 at 12:59 am

    It’s a long shot to get a reply but could I do A B ,Monday Tuesday off Wednesday, A B Thursday Friday

  • YZ Dec 18,2014 at 6:26 pm

    Hi
    Could you tell me what tempo to use ?

    Thanks

  • Dan Sep 3,2013 at 5:18 pm

    I would also be interested to know what would be suggested as a good warmup for this as it is heavy lifting.

    What do you do Tony?

    • Tony Sep 4,2013 at 5:10 am

      I work as a supervisor in a machine shop at a shipyard. so Im always walking and lifting shit,
      when I go to the gym, my warm up is rowing, I will row 1 km or 5 minutes at 32-34 strokes per minute

  • Tony Mar 25,2013 at 11:54 am

    love this routine, I have made great gains and strength, I have modified it slightly
    I do a “light A’ then a “light B”, Heavy A and then a Heavy B then back to the light A
    My A day looks like this;
    Squats, Bench press, one arm row, machine row, weighted pull ups
    My B day looks like this;
    Dead lifts, over head press (strict, standing), bent over row, incline bench then weighted dips
    my heavy day is as prescribed above, my light days are less weight but more reps, less break in between
    ie.. heavy bench is now at 225, my light day is 205, Heavy is 3 sets of 5, light is 3 sets of 8
    dead lift is at 365, 3 sets of 3, light day is 3 sets of 5 @ 315
    I, am 6 foot, 195 pounds, 45 years old, train hard my friends

  • alan Oct 7,2012 at 3:11 am

    what kind of rest periods are you using?

  • Chris Sep 8,2012 at 8:09 am

    What would be a suitable warmup prior to lifting heavy?

  • lee Jun 29,2012 at 8:32 am

    would be ok to swap seated overhead tricep extension with close grip bench press and seated overhead press with standing ohp, thanks for your help

  • Andy Nov 16,2011 at 3:35 pm

    Hi
    Do we switch the routine each week
    E.g A B A B A B or just A B A every week?

  • robert jones Oct 25,2011 at 12:44 am

    On deloading days is it ok to do just bodyweight exercises?

  • robert jones May 7,2011 at 12:57 am

    i am 6’2 290 pounds. will this workout help me shed fat.

  • Steve Shaw | Muscle and Brawn. Apr 18,2009 at 7:23 pm

    […] –Muscle and Brawn Full Body Workout […]

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