Full Body workout: Barbell Back Squat, Barbell Glute Bridge and 5 more
A full-body session of 7 exercises and 21 working sets, built by a SPLYT user and published without their name. It takes about 45 minutes and uses barbell, cable and dumbbell.
Most of the work goes to the abs (3 sets), chest (3 sets), glutes (3 sets). It opens with barbell back squat and finishes with cable kneeling crunch.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Barbell Back SquatQuads- Sets
- 3
- Reps
- 8
- Rest
- —
Barbell Glute BridgeGlutes- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell Bench PressChest- Sets
- 3
- Reps
- 8
- Rest
- —
Barbell Bent Over RowUpper back- Sets
- 3
- Reps
- 8
- Rest
- —
Dumbbell Seated Shoulder PressShoulders- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Lying Leg CurlHamstrings- Sets
- 3
- Reps
- 12
- Rest
- —
Cable Kneeling CrunchAbs- Sets
- 3
- Reps
- 15
- Rest
- —
Sets per muscle
21 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Questions
How many sets is this full body workout?
21 working sets across 7 exercises: 3 of barbell back squat, 3 of barbell glute bridge, 3 of barbell bench press, 3 of barbell bent over row, 3 of dumbbell seated shoulder press, 3 of lever lying leg curl and 3 of cable kneeling crunch. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
More routines
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.