October 2026 Lifting Club: 3 Full Body Programs
For literally over a decade now, I've been trying to create fitness systems that minimize rigidity, maximize flexibility, repeatability, time efficiency, and enjoyment.
Within that scope, I've also always tried to wrangle a balanced approach to training that is not just bodybuilding – yet satisfies my desire to build plenty of muscle; not just strength focused – yet satisfies my desire to increase my strength; and not just conditioning – yet satisfies my desire to get a bit of that endorphin kick and cardiovascular benefits without becoming a skinny-looking high intensity interval training jedi.
I always want to get the benefits of each, without needing to specialize in any. After all, health and athleticism are the synergistic combination of lean mass (muscle), strength, power, and conditioning.
But, I – and I'm guessing most of you reading – lack both the time and the desire to spend all my live-long hours of the day exercising. So – as always – my programs require prioritization of time efficiency.
The programs that follow are all those things and they're a few of the routines that are most popular with my clients for that reason.
All of these routines can be completed with kettlebells and bodyweight exercises or dumbbell and bodyweight exercises or a combination of kettlebell, dumbbell, and bodyweight exercises. The point is, they're all full body sessions that are extremely effective yet require minimal equipment.
Frequency
One reason these programs are so great is their flexibility. I recommend training anywhere from 2-5 days per week, regardless of which plan you use.
But, I personally believe the ideal frequency would be 4 sessions every 7-8 days. That could be training every other day or simply squeezing in 4 sessions during the 7 day calendar.
There are 3 Program Variations in this Article:
1. 4 lift circuit (followed by 2 isolations to finish)
2. 3 lift circuit (followed by 2 isolations to finish)
3. 3 supersets (pull+squat, push+hinge, followed by 2 isolations supersetted together)
4 Lift Circuit Template
(10-30 minute Amrap)
A1: pull
A2: squat
A3: push
A4: hinge
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B1: bicep or calf isolation x 2-3 sets
B2: tricep or lateral raise isolation x 2-3 sets
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Amrap = as many rounds as possible. But by all means, take some rest between exercises. We don't want to limit strength performance or progress in the name of minimizing rest periods.
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3 Lift Circuit Template
(10-30 minute Amrap)
A1: pull
A2: push
A3: squat OR hinge (alternate each session)
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B1: bicep or calf isolation x 2-3 sets
B2: tricep or lateral raise isolation x 2-3 sets
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Full Body 6X Supersets Template
A1: vertical or horizontal pull x 2-3 sets
A2: squat or lunge variation x 2-3 sets
B1: vertical or horizontal push x 2-3 sets
B2: hinge variation x 2-3 sets
C1: biceps or calf isolation x 2-3 sets
C2: tricep or lateral raise isolation x 2-3 sets
For both variations, alternate each session between horizontal push, pull and vertical push, pull. It should be crystal clear in the program layout shared below.
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On Variation
I'm sharing a high variation sample, just as a way to compile different workout options. If you prefer minimal variation, just stick to the workouts and exercise variations you like, as long as you're hitting at least 1 exercise for each sub-movement pattern.
Warm up: 1-2 rounds of glute brushes or clam shells; ab/core exercise; rear delt flyes or haloes or
3 Lift Circuit Program
Session A
(10-30 minute Amrap)
A1: pullups x 5-10 reps
A2: single arm overhead press x 5-10 reps
A3: split squat x 8-15 reps
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B1: bicep curl variation x 2-3 sets
B2: tricep isolation variation x 2-3 sets
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Session B
(10-30 minute Amrap)
A1: single arm rows x 6-12 reps
A2: offset pushups x 10-20 reps per side
A3: kettlebell swings (1 hand or 2 hand) x 10-20 reps
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B1: calf raise variation x 2-3 sets
B2: lateral raise variation x 2-3 sets
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Session C
(10-30 minute Amrap)
A1: wide grip pullups x 5-10 reps
A2: single arm clean & press x 5-10 reps
A3: Bulgarian split squat x 5-12 reps
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B1: bicep curl variation x 2-3 sets
B2: tricep isolation variation x 2-3 sets
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Session D
(10-30 minute Amrap)
A1: single arm dead stop alternating rows x 6-12 reps
A2: incline DB/KB bench press x 6-12 reps
A3: single leg RDL x 6-12 reps
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B1: calf raise variation x 2-3 sets
B2: lateral raise variation x 2-3 sets
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Session E
(10-30 minute Amrap)
A1: neutral grip chins x 5-10 reps
A2: half kneeling press + windmill x 5-10 reps
A3: reverse lunge or box step ups or goblet squat x 8-15 reps
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B1: bicep curl variation x 2-3 sets
B2: tricep isolation variation x 2-3 sets
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Session F
(10-30 minute Amrap)
A1: single arm rows x 6-12 reps
A2: decline pushups x 10-20 reps per side
A3: single leg hip thrust or glute bridges x 10-15 reps
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B1: calf raise variation x 2-3 sets
B2: lateral raise variation x 2-3 sets
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4 Lift Circuit Program
Session A
(10-30 minute Amrap)
A1: pullups x 5-10 reps
A2: split squat x 8-15 reps
A3: single arm overhead press x 5-10 reps
A4: kettlebell swings (1 hand or 2 hand) x 10-20 reps
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B1: bicep curl variation x 2-3 sets
B2: tricep isolation variation x 2-3 sets
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Session B
(10-30 minute Amrap)
A1: single arm rows x 6-12 reps
A2: box step ups x 10-15 reps
A3: offset pushups or decline pushups x 10-20 reps per side
A4: single leg RDL x 6-12 reps
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B1: calf raise variation x 2-3 sets
B2: lateral raise variation x 2-3 sets
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Session C
(10-30 minute Amrap)
A1: wide grip pullups x 5-10 reps
A2: Bulgarian split squat x 5-12 reps
A3: single arm clean & press x 5-10 reps
A4: single leg hip thrust or glute bridges x 10-15 reps
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B1: bicep curl variation x 2-3 sets
B2: tricep isolation variation x 2-3 sets
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Session D
(10-30 minute Amrap)
A1: single arm dead stop alternating rows x 5-10 reps
A2: reverse lunge or goblet squat x 8-15 reps
A3: incline DB/KB bench press x 6-12 reps
A4: single leg RDL x 6-12 reps
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B1: calf raise variation x 2-3 sets
B2: lateral raise variation x 2-3 sets
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You can add even more variety and options to these workouts/programs as you desire. The options are quite limitless.
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FB6X Supersets
This is the same as the above plan except instead of doing a circuit of 4 exercises followed by a superset of 2 exercises, we will simply do 3 supersets. So 6 exercises total, dividing them into 3 pairs of antagonist (or at least non-competing) exercises. We're also eliminating the AMRAP/timed element and instead doing just 2-3 sets per exercise. This is very similar to my FB6X program, but in this plan we're specifically doing supersets. (There's also a little more exercise variation since I have 4 routines to cycle through with this version of FB6X Supersets compared to cycling through just 2 routines on the original FB6X. For those using the program in the app — I'll update it accordingly).
Session A
A1: pullups-2-3x5-12
A2: split squat-2-3x8-15
B1: single arm overhead press-2-3x6-12
B2: kettlebell swings (1 hand or 2 hand)-2-3x10-20
C1: bicep curl variation-2-3x6-12
C2: tricep isolation variation-2-3x8-15
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Session B
A1: single arm rows-2-3x6-15
A2: box step ups-2-3x8-15
B1: offset pushups or decline pushups-2-3x10-20 reps per side
B2: single leg RDL-2-3x8-15
C1: calf raise variation-2-3x10-20
C2: lateral raise variation-2-3x8-15
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Session C
A1: neutral grip chins-2-3x5-12
A2: Bulgarian split squat-2-3x8-15
B1: single arm clean & press-2-3x5-12
B2: single leg hip thrust or glute bridges-2-3x8-15
C1: bicep curl variation-2-3x6-12
C2: tricep isolation variation-2-3x8-15
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Session D
A1: single arm dead stop alternating rows-2-3x6-12
A2: reverse lunge or goblet squat-2-3x8-15
B1: incline DB/KB bench press-2-3x8-15
B2: single leg RDL or kettlebell swings/cleans/snatches-2-3x8-15
C1: calf raise variation-2-3x10-20
C2: lateral raise variation-2-3x8-15
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Bonus Core & Burpee Day
Alas, I figured I'd leave you with a little active rest workout you may do as variety or simply between full body workouts – while giving the majority of the muscles a little reprieve. Below is a stellar, athletic core + burpee circuit for yinz (fun fact: yinz is the Pittsburgh, PA version of "y'all." Found that hilarious. Just learned that during a recent trip up that way).
(10-30 minute Amrap)
A1: kettlebell anchored leg raise x 10-20
A2: kettlebell dead bugs x 10-20
A3: kneeling kettlebell pullover x 10-15
A4: kettlebell wood chops x 5-10
A5: kettlebell sling shots x 20-30
A6: navy seal burpees x 5
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