Total Body Workout

Attacking your entire body multiple times per week will increase size and boost hormone levels meaning bigger gains and increased fat loss. Training your entire body in a single training session will also give your aching muscles and joints a much needed rest if you usually stick a intense training program involving a conventional training split. Total body training is not only the best way for beginners to increase muscle mass but it can also benefit experienced lifters break training plateaus too.

Workout 1

Workout 2

Workout 3

* super-set calf exercise with abs exercise to failure 

The exercises chosen in the above workout engage multiple muscle groups per exercise, these are known as compound movements, these exercise are proven in building muscle mass. The more muscle groups that are stimulated per exercise during this type of workout will result in higher levels of the naturally occurring growth hormone and also testosterone production, in simple terms more muscle mass. Each workout throughout the week changes the angles the muscles are being worked at, this ensures that  as many muscle fibers as possible during the 3 workouts are recruited. Try to use free weights for the above program, this will ensure that you are also engaging stabiliser and secondary muscle groups which is required when training with barbells/dumbbells. Try to use as much weight as you can on each exercise as long as you can perform 10-12 good quality reps whilst maintaining good form throughout. This program is designed to be done every other day for a month, you should make some great gains as long as you train hard and are fueling your body with the correct nutrients. Remember to use a spotter were needed and on big compound moves use a smith machine for  Squats and Bench Press if your training alone.