Full Body workout: Barbell Deadlift, 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 dumbbell, barbell and bodyweight.
Most of the work goes to the abs (3 sets), chest (3 sets), glutes (3 sets). It opens with barbell deadlift and finishes with hanging leg raise.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Barbell DeadliftHamstrings- Sets
- 3
- Reps
- 5
- Rest
- —
Barbell Glute BridgeGlutes- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Incline Bench PressChest- Sets
- 3
- Reps
- 10
- Rest
- —
Lat PulldownLats- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell LungeQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Lateral RaiseShoulders- Sets
- 3
- Reps
- 12
- Rest
- —
Hanging Leg RaiseAbs- Sets
- 3
- Reps
- 12
- 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.
- Abs · 3 sets
- Chest · 3 sets
- Glutes · 3 sets
- Hamstrings · 3 sets
- Lats · 3 sets
- Quads · 3 sets
- Shoulders · 3 sets
Equipment: Dumbbell · Barbell · Bodyweight · Cable
Questions
How many sets is this full body workout?
21 working sets across 7 exercises: 3 of barbell deadlift, 3 of barbell glute bridge, 3 of dumbbell incline bench press, 3 of lat pulldown, 3 of dumbbell lunge, 3 of dumbbell lateral raise and 3 of hanging leg raise. 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.