Please enable JavaScript
Email Marketing by Benchmark
Full Body Workout for Mass & Strength (Routine # 1) - Fix That Fat

Full Body Workout for Mass & Strength (Routine # 1)


Total body workout program for building size & strength.

Join the Inner Circle:
Bodybuilding Blog:

In this series of training videos you’re going to get a complete total body workout program that will focus on building mass and strength throughout your entire body. These workouts are based around variations of the 3 main powerlifts – squat, bench press, and deadlift.

For the first workout we’re going to do the following exercises:

– work up to 3 heavy sets of 5 reps

Incline Dumbbell Bench Press
3 sets of 10 reps

Front Squat
– 3 sets of 10 reps

Pull Ups (or pull downs)
3 sets of 10 reps

Leg Raises
– 3 sets of 15+ reps

Standing Cable Crunch
– 3 sets of 15+ reps

Overview of the program…

In this routine here the main exercise is the deadlift. This is an awesome move for adding size and thickness to your back. For this one we’re going to work up to doing 3 heavy sets of 5 reps. Now I want you to do as many progressively heavier warm up sets as you feel you need in order to pyramid up to your top working weight. But for the sake of video time I’m only going to show the top weight sets here.

After the deadlifts we’re going to do the Incline Dumbbell Bench Press to work the upper chest. And for each workout in this total body video workout series we’re going to perform different exercise variations of the 3 main power lifts – the squat, bench, and deadlift – this will allow you to train your major muscle groups frequently and provide unique muscle stimulation, while preventing over working the same movement patterns.

The next exercise is the front squat. This is a great squat variation that places more of the emphasis on the quadriceps compared to regular back squats. This exercise itself is a lot harder than back squats, so you won’t be able to lift as much weight. And it’s more of a technical lift that will require a lot of practice to master. Many people prefer to do front squats in the smith machine to make the exerciser easier to perform while learning the proper technique.

After front squats we’re going to do some isolation work for the lats with pull ups. But if you are not strong enough to perform pull ups with your bodyweight you can choose lat pull downs instead.

With each workout in this total body workout series we’ll perform different isolation moves after the squat, bench, and deadlift variations to make sure that over the course of the week no muscle group gets neglected.

And to finish off our workout we’re going to perform some work for the abdominals. Starting with the leg raise for the lower abs. When it comes to training the abs these muscles are endurance muscles and they respond better to higher repetitions of at least 15 reps per set.

After the leg raises we’re going to do some standing cable crunches for the upper abs. I really like including cable crunches because it’s one of the few exercises that allow you to work your abs from a standing position. For this one keep the weight moderate and the reps high, and really focus on squeezing and contracting your abs with each repetition.


Leave a reply