1 Day On 1 Day Off Alternating Full Body Workout Routine

This routine is from Justin. "I gained 12lbs in 1 month on this"

Full body Routine 2-3 days a week. 1-3 sets of 8-12 rep supersets.

Routine Type 1 day on 1 day off alternating workout using supersets.
Duration Ongoing
Level Intermediate
Purpose Build size and muscle mass
Target Uses full body supersets for added intensity

Workout Schedule:

Monday - Day 1 Full Body Workout
Tuesday - Day 2
Rest
Wednesday - Day 3
Full Body Workout
Thursday - Day 4
Rest
Friday - Day 5 Full Body Workout
Saturday - Day 6
Rest (Cardio Optional)
Sunday - Day 7 Rest

The Workout

Monday - Wednesday - Friday
Muscle Group Exercise Sets And Reps
Superset # 1 - Perform a set of squats and immediately perform a set of stiff leg deadlifts for one set. Repeat two times. Squats 3 x 8 - 10 reps
Stiff Leg Deadlifts 3 x 8 - 10 reps
Superset #2 - Perform a set of rows and immediately perform a set of bench press' or dumbbell press' for one set. Repeat two times. Barbell Row 3 x 8 - 10 reps
Bench Press or Dumbbell Bench Press 3 x 8 - 10 reps
Superset #3 - Perform a set of chin ups and immediately perform a set of dips for one set. Repeat two times. Chin Ups (close grip underhand preferred) 3 x 8 - 10 reps
Dips 3 x 8 - 10 reps
Superset #4 - Perform a set of calf raises and immediately perform a set of sit ups for one set. Repeat two times.

(alternate twisting with regular situps each week)

Standing Calf Raise 3 x 20 reps
Alternate Twisting Sit Up 3 x 20 reps

Notes*

Alternate the order of workout evey session.(some ppl tend to go all out and waste too much energy on legs and go half ass on chest & back) I always do dips and chins after back and chest. (So basically I do legs first then next session I will do chest & back first) Abs and calves are no exception.(dont alway train them last)

Every so often I will switch up the chins and dip for curls and french press. Although I found my arms grow nicely with just chins and dips. This is pretty basic but it works like a charm. EAT EAT EAT as well. For nutrition info click here.

Workout submitted by Justin.

Download Training logs and Nutrition Logs here.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

Ask The Expert! Get Your Questions Answered Immediately
Click Here

Home > General Routines > Split Workout Routines