Full body training: training plan 3 times a week | Do volume and diet

We have a new series of videos where Radim and I will show you how to set up a workout. In today's episode we're going to show you a full body workout. We will work each part with one exercise, so it is very important to pay attention to the weight we choose after the warm-up series. The workout is structured in such a way that we always warm up first, then we put a moderate weight 15 times, which will help you see how you are strength-wise that day and then choose the weight for two very heavy sets accordingly.

The workout is just an outline of what it could look like, so if any of you don't like the exercise, it's no problem to change it and tweak the workout to suit you! There are not somehow too many series for the given parts, as we count on training the whole body 3 times a week!

*warm-up series with light weight, which are commonplace. These warm-ups are not mentioned in the video and are only filmed working out, but they are also written in here.

Full body based rest breaks

N - normal series with medium weight

RP = very heavy weight with which we must achieve a total of 10-15 reps. We try to do as many reps as possible, so for example 6, then we put the barbell down and take 15 deep breaths and again do as many reps as we can, now it will be for example only 4. Now we'll put the barbell down again and take 15 more breaths, and the third time we'll try to lift the weight as high as we can, now exhausted we'll only do 2 or 3 reps. The total reps should be 11-15. If we do more than 15, we need to add weight.

+ superset

Full workout video:

Training layout

- and then we continue in the same way. Of course, you can choose another option, but this one seems to be the most ideal for muscle growth, as you always have a day off and in volume it is very important to set the right amount of rest.

Recommended products for this workout: