1 Day On 1 Day Off Alternating Full Body Workout Routine

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

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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
Wednesday - Day 3
Full Body Workout
Thursday - Day 4
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


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.

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