Full Body Intense

How to use this full body routine

1. Open the routine: Full Body Intense
2. Follow the exercises in the list in whatever order you prefer, this routine is not fixed by day
3. Tap each exercise when you finish it
4. Come back next week and repeat the steps

Who this routine is for

This Full Body Intense routine is for people who want to train the whole body several times per week, with a focus on strength and hypertrophy. This way, the same muscle is trained every time you go to the gym, instead of being trained once a week.

It is useful for people who get too fatigued from hitting the same muscle with many exercises in a single day, and prefer to spread the load throughout the week. This puts less stress on the joints and tendons of each particular muscle.

It works best if you can train 3 or 4 days per week and want to practice the main lifts frequently. By prioritizing heavy compound exercises, it is great for overall strength and mobility.

Recommendations

If you cannot complete the full routine, prioritize finishing the heavy compound exercises every week (bench press, deadlift, pull-ups, etc.). These exercises involve several muscles at once, so they will build your overall strength and coordination.

If you train 3 days a week, do 3 heavy compound exercises each time, for example one back, one legs, and one chest. Manage your fatigue with accessory exercises, which you can fit in throughout the week in any order.

You can adjust the exercise order based on what equipment is available that day or to vary based on your preference, but keep in mind:

• Don’t leave compound exercises for the end, you’ll be tired!
• The first exercises you do will be where you have the most strength and focus, choose wisely based on which muscle you want to progress the most

Heavy compound exercises vs Accessories

Heavy compound exercises involve multiple joints and muscle groups at the same time, such as Squats (legs + core), Deadlifts (back + legs), Bench Press (chest + triceps + shoulder), etc. These exercises:

• Allow you to lift a lot of weight
• Activate a large amount of muscle mass
• Improve overall strength and coordination
• Generate more systemic fatigue and/or spinal compression

Accessory exercises are movements that focus on and isolate a single muscle or joint as much as possible, for example bicep curls, quad extensions, tricep pushdowns, etc. These exercises:

• Isolate the muscle so you can take it to true failure
• Have low systemic fatigue, allowing you to do more volume
• Give you more control and focus on a muscle, helping avoid injuries

Both are important, but in the Full Body Intense routine, focused on strength and hypertrophy, it is important to prioritize the heavy compounds first.

How the routine works

Each week combines:

• Heavy compounds (squats, deadlifts, presses, pull-ups)
• Accessories to add volume in legs, chest, back, and arms

Training 3 or 4 days per week is ideal for this routine. In each session, prioritize 3 or 4 compounds to avoid overloading your back and distribute accessories throughout the week based on preference.

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