Make Gains With This Training Split!

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Total Body Training can be a viable option for many different training goals!

Here are some of the benefits:

1. Flexible schedule – you can adjust from 2x-6x per week, depending on your schedule and goals.

2. You’ll stimulate muscles more often, which can lead to better gains over time, or muscle maintenance if you’re dieting.

3. Workouts tend to be shorter!

4. Volume per workout is less than a typical “bro split”, but often has the same amount of training volume per week.

5. Less soreness after your body adjusts to the workouts, also known as the repeated bout effect, or RBE.

6. Higher quality of training, as you’ll hit each muscle group when it’s fresh and move onto the next muscle group before you start doing “junk volume”.

7. Vast variety of programming methods!

Exercises in this workout:

  1. Landmine deadlift
  2. Back hyper
  3. Feet-elevated hip thrust
  4. T-bar row
  5. Neutral grip shoulder press
  6. Deficit incline push up
  7. Vacuum crunch For this workout, 2 sets of 8-15 reps is recommended, as there are 7 exercises.

Take about 2 minutes between sets, with the exception of the crunches.

You can take 30-45 seconds between sets here.

When embarking on a total body training split, be sure to vary your intensity throughout the week, as this will allow for recovery.

For training volume, a good rule of thumb is 3-6 sets per muscle group per session.

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Erin Stern

Erin Stern

Erin Stern is a 2x Ms. Figure Olympia fitness model and bodybuilder who competes in the IFBB and has won over 14 titles. She is regarded as one of the greatest Figure icons in the history of bodybuilding. Join her newsletter to get her best fitness tips or join a program.

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