Full Body

The PERFECT Total Body Workout (Sets and Reps Included)

In this total body split, we focus not just on picking the compound exercises but rather on accomplishing specific movements. We want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a corrective and carry to round out our workouts.
The combination of these 7 components will not only hit all of the major functions of human performance but will lend themselves to picking the right exercises for getting the job done.

How to Program Full Body Workouts

In this QUAH Sal, Adam, & Justin answer the question “ If you were programming a full-body routine, what primary exercises would you build it around and how would you rotate in other accessory exercises?”

Maximizing Gains by Working Out Only 3 Days Per Week

In this QUAH Sal, Adam, & Justin answer the question “Can you make gains on a 3 day a week workout schedule?”

BEST Strategy To Losing Body Fat And Building Muscle Mass

In this QUAH Sal, Adam, & Justin answer the question "What’s the best strategy to lose body fat and build muscle mass? Focus on body fat reduction first or combination of both which seems difficult with a caloric restriction or surplus?".

The Most Effective FULL BODY Workout For Growth [Science Applied 1]

This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week).

The Best Science-Based Full Body Workout for Growth (WORKOUT “A”)

Full body workouts are one of the best routines for muscle growth and strength regardless of your training experience. A total body workout 3x/week not only enables you to optimize your training frequency and recovery throughout the week but is also much more time efficient than other workout splits.