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.
3 x 8 - 10 reps
 
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.
3 x 8 - 10 reps
 
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
 
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)

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.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.