Modifying Your Full Body Routine

Our last entry, The Beginners Lifting Routine, focused on a simple full body lifting program. While having a straightforward routine is great in theory, doing the same exercises every workout can definitely become challenging mentally. The way that we suggest overcoming this is by modifying your standard full body program so that you have two or three different full body routines you cycle through.

I’ve outlined the routine we suggested in our last entry below. We’ll use this as our base routine and make a few modifications so that your time in the gym doesn’t become overly monotonous.

Simple Full Body Routine

·        Barbell Squat – 2 sets of 8-12 reps

·        Leg Extensions – 2 sets of 15 reps

·        Leg Curls – 2 sets of 15 reps

·        Incline Barbell Bench Press – 2 sets of 8-12 reps

·        Dumbbell Shoulder Press – 2 sets of 8-12 reps

·        Tricep Rope Pushdown – 2 sets of 10 reps

·        Lat Pulldown – 2 sets of 8-12 reps

·        Seated Cable Rows – 2 sets of 8-12 reps

·        Dumbbell Shrugs – 2 sets of 8-12 reps

·        Dumbbell Bicep Curl – 2 sets of 10 reps

Modified Full Body Routine

Routine 1

·        Barbell Squat – 2 sets of 8-12 reps

·        Leg Extensions – 2 sets of 15 reps

·        Leg Curls – 2 sets of 15 reps

·        Incline Barbell Bench Press – 2 sets of 8-12 reps

·        Dumbbell Shoulder Press – 2 sets of 8-12 reps

·        Triceps Rope Pushdown – 2 sets of 10 reps

·        Lat Pulldown – 2 sets of 8-12 reps

·        Seated Cable Rows – 2 sets of 8-12 reps

·        Dumbbell Shrugs – 2 sets of 8-12 reps

·        Dumbbell Bicep Curl – 2 sets of 10 reps

Routine 2

·        Goblet Squat – 2 sets of 8-12 reps

·        Walking Lunges – 2 sets of 15 reps

·        Stiff Legged Deadlifts – 2 sets of 15 reps

·        Incline Dumbbell Bench Press – 2 sets of 8-12 reps

·        Standing Military Press – 2 sets of 8-12 reps

·        Standing Dumbbell Triceps Extension – 2 sets of 10 reps

·        Wide Grip Pull-ups – 2 sets of 8-12 reps

·        One-arm Dumbbell Rows – 2 sets of 8-12 reps

·        Smith Machine Shrugs – 2 sets of 8-12 reps

·        Dumbbell Hammer Curl – 2 sets of 10 reps

As you can see, there isn’t a single exercise that is repeated between Routine 1 and Routine 2 in the Modified Routine. It is designed to be done three days a week, just like the Simple Routine, with at least a day of rest between sessions. The key difference being that you now have two routines to alternate between vs. doing the same lifts every day.

If you have any questions, don’t hesitate to comment below or email me directly.

Nick Brennan

Founder & CEO

Unbeaten Fitness