Another Excellent 30 Minute Full Body Template

FB4X

This one's for the those of you who either:

1. Want to prioritize upper body training

2. Struggle recovering from 2 big leg compound exercises (squat/lunge and hinge) along with 2 upper body compound exercises in the same session (push & pull)

3. Want to train with higher frequency (allowing as much as 4-6 days per week depending on individual intensity and recovery capabilities)

4. Prefer focusing on fewer exercises (4 instead of 5) per session while having the option to squeeze in more volume per exercise per session (3-4 sets instead of 2 sets per exercise)

It's very similar to our previous 30 Minute Full Body example, which can be found here: https://www.30minutephysique.com/post/excellent-30-minute-full-body-template and here: https://open.substack.com/pub/garagegymbro/p/excellent-30-minute-full-body-template?utm_source=share&utm_medium=android&r=4eypj7

But instead of doing 5 exercises per session, we're doing just 4 exercises per session.

This is more appropriate and an easier pill to swallow for many lifters. It also may be necessary as a full body option for more experienced lifters. Managing to do a squat, a pull, a hinge, and a push all in one session can be brutal. 

So the FB4X template simplifies things from...

Squat, pull, hinge, push, arm isolation 

to...

Leg, push, pull, arm isolation.

Each session alternates between a squat/lunge OR a hinge for the leg exercise. Kind of like how each session alternates vertical and horizontal pushes and pulls along with biceps or triceps.

Here's the simple template:

(Same warm up as last article suggested: glute bridges, core, calves or shoulder prep)

Session A

Ex 1: squat/lunge/split squat/step up variation-3-4x6-12

Ex 2: vertical pull variation-3-4x6-12

Ex 3: vertical push or lateral raise variation-3-4x6-12

Ex 4: bicep isolation-3-4x6-12

Session B

Ex 1: hinge (swing, deadlift, RDL, or hip thrust variation)-3-4x6-12

Ex 2: horizontal pull variation-3-4x6-12

Ex 3: horizontal push variation-3-4x6-12

Ex 4: tricep isolation variation-3-4x6-12

The exact rep range doesn't matter and may be totally different than 6-12 depending on the specific exercise variation and individual preferences.

You could also definitely still do this plan while doing just 2 sets per exercise. It would decrease the time you need to spend training, which – if you have very limited time to train – may be ideal.

You could still replace the bicep or tricep work with conditioning or prowler/sled work or loaded carries, as well. It's all about individual priorities.

This plan works great for 2,3,4, and possibly even more days per week. Most of us mere mortals would probably be best at 3-4 days per week again, but this one's a little easier to train 4 days per week, using some consecutive training days, than the FB5X 1.0 because each session works antagonist movement patterns from the previous session. The problem with 4 or more days per week with the 5X full body plan was managing fatigue and progressing the squat/lunge and hinge movements while training them every session, and, therefore, at least once on consecutive days if using a frequency of 4 or more days per week.

With this plan you can train as infrequently as 2 days a week. But, again depending on your recovery you can play around with much higher frequencies even hitting 5 or 6 days per week.

For most people, though (similar to the full body program – FB5X – we talked about last week) you're going to be best suited more than likely doing 3 or 4 days per week. 

I find this routine to be really fun and repeatable and a little less stressful because – let's be honest – sometimes our schedules don't add up perfectly to allow us to train on an every-other-day basis. 

I've already mentioned that hitting 4 compound exercises in a single session can be absolutely brutal whereas focusing on hitting just one compound leg exercise followed by 1 push and 1 pull is much more manageable. 

Then you get the bonus of adding in whatever isolation or accessory work you want to after those three exercises. 

This full body template manages fatigue a little better and, as a result, allows you to train in less time and even train with more frequency, if desired.

Now, go lift some weights or do some calisthenics (bodyweight) training.