INTRODUCTION
We thought that we haven’t done a workout in a while. So we thought that we would give you a full-body workout. This workout is great for many reasons but the main one is it is mainly compound lifts, which in turn makes it easier to track and progress. It is also a fairly heavy session but paired with a superset of higher reps. Giving you the best of both worlds.
Below is the basic workout, after that we will go through and give a full breakdown of the whole workout. This is a great workout if you can only workout 2-3 days a week. This workout could also be done from home with fairly limited equipment or with some minor adjustments. We will go over this at the end.
WORKOUT
- Deadlifts X6-8
- Pull Up XAMRAP
- Bench Press X6-8
- Press Up X25
- Squat X6-8
- Air Squat X25
- Stand Overhead Press X6-8
- Lateral Raises X20
THE BREAKDOWN
So this workout starts with deadlifts (Make sure you warm up thoroughly before this workout). This is a kind of full-body movement in itself and my opinion one of the best bang for bulk movements you can do. You are going to perform 6-8 Heavy reps of deadlifts. After performing these, you want to go straight into Bodyweight pull-ups. You want to perform as many of these as you can.
After doing 3-4 sets of the deadlift superset, you want to move on to Bench Press. Same with the deadlift you are going to perform 6-8 heavy reps. After finishing those reps you are going to perform 25 press-ups. If you struggle to perform all 25 in the standard position, drop your knees to finish the rest. Again perform 4 sets of this exercise.
The next exercise is Barbell Squats. Same as above, perform 6-8 reps and then you are going to go into 25 Air squats straight after. As well as the other sets you will do 4 sets of this. The last superset is Standing overhead press, continuing on we are going to be performing 6-8 reps and then move straight into 20 lateral raises (either Dumbbell or Cable, depends on equipment and preference). Also, as with the others perform 4 sets.
TOP TIPS
- Take longer rests than you usually would, due to the high intensity you will need longer to recover so make sure you take a minimum of 90 seconds rest.
- If there are any exercises you don’t like, swap them out! If you don’t like bench press, you can perform Dumbbell Press.
- As you get further through the workout, fatigue will set in so you might find that the Squats and the Shoulder press, you might be able to lift as much as you thought.
- If you are short on time you can drop each exercise to only 3 sets. This will save you a fair amount time.
- If you are really short on time then you can drop the superset and just focus on the compound movements.
CONCLUSION
So there you go, a simple but effective full-body workout. This workout is great to help you get into tracking workouts, each session aims to add on some weight (Or even do more reps if you feel you can). This would be a great workout if you are new to tracking and logging your workout. Very simple workout, easy to progress, add weight and get stronger.
We will be posting more workouts, we have some equipment specific workouts. If there is a kind of workout you want to see then make sure to let us know over on our Instagram.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.