Full Body 2.0

Fully body 5x per week, 3 days on 1 day off, 2 days on 1 day off, repeat! Complete each training block for a total of 3 weeks followed by a de-load week! Beginning in week 1 the RIR or RPE will increase week to week culminating in the final week at sets to failure. Week 1-RIR=3 Week 2-RIR=2 Week 3-RIR=1 Week 4=De-load week

Contributed by: Liam Macpherson

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Day 1

• Heavy Deadlift

• Sumo Deadlift - Barbell
  4 sets × 12, 10, 8, 6 reps, 2m rest
• Incline Bench Press - Dumbbell
  3 sets × 12, 10, 8 reps, 90s rest
• Lunge - Dumbbell
  3 sets × 12, 10, 8 reps, 90s rest
• Chest Supported DB Row - Dumbbell
  3 sets × 12, 10, 8 reps, 75s rest
• a. Lateral Raise - Dumbbell
  3 sets × 12, 10, 8 reps, 0s rest
• b. Zottman Curl - Dumbbell
  3 sets × 12, 10, 8 reps, 1m rest
• a. Plank - Bodyweight/Weighted
  3 sets × 1 reps
• b. V-up - Bodyweight/Weighted
  3 sets × 15 reps
• c. Exercise Ball Plank Twist - Bodyweight/Weighted
  3 sets × 10 reps

Day 2

• Heavy Press

• Pause Bench Press - Barbell
  4 sets × 12, 10, 8, 6 reps, 2m rest
• a. Dumbbell Pull Over - Dumbbell
  3 sets × 12, 10, 8 reps, 90s rest
• b. Seated Shrug - Dumbbell
  3 sets × 12, 10, 8 reps
• Chest Dip - Bodyweight/Weighted
  3 sets × 12, 10, 8 reps, 90s rest
• Leg Press - Machine
  3 sets × 12, 10, 8 reps, 90s rest
• a. Reverse Cable Fly - Machine
  3 sets × 12, 10, 8 reps, 0s rest
• b. Seated Shoulder External Rotation - Dumbbell
  3 sets × 12, 10, 8 reps, 1m rest
• Rope Triceps Extention - Cable
  3 sets × 12, 10, 8 reps, 1m rest
• Standing Calf Raise - Smith
  3 sets × 12 reps, 75s rest

Day 3

• Speed Deadlift

• Sumo Deadlift - Barbell
  3 sets × 3 reps, 2m rest
• a. Bent Over Row Speed - Resistance Band (Green)
  3 sets × 3 reps
• b. Single Leg Tuck Jump - Bodyweight/Weighted
  3 sets × 4 reps, 2m rest
• a. Speed Squat - Barbell
  3 sets × 3 reps
• b. Band Resisted Pushup - Bodyweight/Weighted
  3 sets × 3 reps, 2m rest
• a. YTW Raise - Bodyweight/Weighted
  3 sets × 5 reps
• b. Lying Leg Curl - Machine
  3 sets × 12 reps, 75s rest
• Neck Bridge - Stability Ball (55cm)
  3 sets × 15 reps, 1m rest

Day 4

• Speed Bench

• Speed Bench Press - Barbell
  3 sets × 3 reps, 2m rest
• a. Military Press - Barbell
  3 sets × 3 reps, 0s rest
• b. TKE - Resistance Band (Green)
  3 sets × 12 reps, 0s rest
• c. Pull-up - Bodyweight/Weighted
  3 sets × 10, 8, 6 reps, 2m rest
• 1/2 Kneeling OH DB Press - Dumbbell
  3 sets × 15, 12, 10 reps, 90s rest
• a. Reverse Grip Curl - Cable
  3 sets × 15, 12, 10 reps
• b. OH Tricep Extension - Dumbbell
  3 sets × 15, 12, 10 reps
• Seated Calf Raise - Lever
  3 sets × 15 reps, 1m rest

Day 5

• Heavy Squat

• Back Squat - Barbell
  4 sets × 12, 10, 8, 6 reps, 2m rest
• Single Arm Dumbell Row - Dumbbell
  3 sets × 15, 12, 10 reps, 90s rest
• a. Lateral Raise - Cable
  3 sets × 15, 12, 10 reps
• b. Bench Lying Trap-3 Raise - Dumbbell
  3 sets × 15, 12, 10 reps
• a. Single Arm Curl(Holding Concentric) - Dumbbell
  2 sets × 5050505 reps
• b. Single Arm Press Down - Cable
  2 sets × 15 reps, 1m rest
• a. Hanging Leg Raise - Bodyweight/Weighted
  3 sets × 12 reps
• b. Ab Wheel Rollout - Bodyweight/Weighted
  3 sets × 10 reps
• c. Lying Stability Ball Crunch - Stability Ball (55cm)
  3 sets × 20 reps