How to Create Productive, Sustainable Full Body Routines

The best way to program Full Body Programs is to actually use a Quasi-Full Body template.

(60 second video explanation: https://youtube.com/shorts/3CVzGaTwExo?si=P5vhQklRgVk41Apn)

Here's what I mean:

Session 1: Push + Hinge

Upper body push

Lower body hinge

Secondary shoulder or chest exercise 

Secondary hamstring/glute exercise

Tricep isolation 

Session 2: Pull + Squat 

Upper body pull

Lower body squat variation 

Bicep isolation 

Secondary squat/lunge/quad dominant 

Calf or forearm isolation 

You can easily create 4 sessions out of this – 2 for each template – and rotate through them for 3-4 weekly sessions.

Here's a more specific sample program that I like (feel free to substitute exercises you enjoy/best fit your specific goals):

Day 1: hinge + push A

pushup variation or bench press variation

single leg RDL or staggered stance RDL

lateral raises

tricep extension variation

leg curl or kettlebell snatches or KB swing variation

Day 2: squats + pull A

pullup

Bulgarian split squats or lunge variation

calf raises

bicep curl variation

squat or lunge or step up variation

Day 3: hinge + push B

military press or clean & press variation

kettlebell swing variation

lateral raises or pushups

tricep extension variation

leg curl or kettlebell snatches or alternate KB swing

Day 4: squats + pull B

single arm rows, 2 arm rows, or gorilla rows

squat variation

calf raises

bicep curl variation

secondary squat or lunge or step up variation

If you want more exercises, add more exercises. 

Got it?

Good. 

Stop overcomplicating training.