21 Day full body

Plan Details

The 21 Day full body routine is a 21 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

This is a quick 3 week program to train your entire body across all variety of different training st... Read More

This is a quick 3 week program to train your entire body across all variety of different training styles. Some exercises are High rep Focused, some Mid range and some to push for PBs. There are 5 workouts per week with 2 Rest days. These rest days should still require some form of active movement such as Walking, yoga or Stretching. Its good to keep moving on rest days so you Don't cramp and reduces DOMS. This routine can be done by majority of people. Those with injures should do alternate exercises to those that impact the injury or if possible just at a lower weights range and possible focus on slow controlled movements rather then reps. How much you get out of this routine is up to you. The weight you choose is the level of intensity you wish to train at. In every exercises you should be aiming to struggle in the last 2/3 reps, and if you find yourself doing it easy bump it up a weight do what you can then drop to the lower weight to finish the set off. Points to note for the Program; Week 1- 12-15 Rep Range DAY 1- Quads Barbell Full Squat 5 set- First set is a warm up. Use is medium weight and focus on full Range of movement slow and control, switching on the muscles and getting the mind muscle connection. SuperSet- Sit Squat & Leg Extension- With the Sit squat you would want to pump through the 20 quickly then move straight into Leg extension. This puts a lot of blood in the muscle so careful what weight you choose on the leg extension as getting to 15 reps will be tough. Remember to cool down after the workout with a light walk DAY 2- Shoulders & Abs Barbell Press- First set is a warm up. Use is medium weight and focus on full Range of movement slow and control, switching on the muscles and getting the mind muscle connection. There is 3 Super set in today workout, so you should see and feel a good pump in those boulders. Smith machine Shoulder Press behind the Head Super set- First set is light weight pumping out 20 reps, followed by adding weight and doing slow controlled movements, down for 3 counts pause and up for 3 counts. DAY 3- Chest and Triceps Standard workout today 12-15 reps. With the triceps really get that mind muscle connection and focus on the triceps doing all the work, pausing at the end of the extension will really help bring the burn. Day 4- Rest Remember to move your body Day 5- Hamstrings and Glutes- Barbell Sumo Squats- First set is a warm up. Use is medium weight and focus on full Range of movement slow and control, switching on the muscles and getting the mind muscle connection. Superset Lying leg curls and One Leg Deadlifts- Having the one leg deadlifts following lying leg curls is a great movement to stretch out the hamstrings and boost the muscle fatigue. You will feel this one in the next couple of days. Day 6- Back and Biceps No better way to start Back day then Pull ups. This exercises really gets the muscles warm. Try changing hand positions every set and go till failure, and if you have a machine to assist pump out the last reps on that. Couple of Supersets in todays session with Biceps. This is to keep the heart rate up and keep the muscles warm Day 7- Rest End of week one. Remember to move your body Week 2- Loaded week Day 8- Quads This is full on session that will leave you with swole legs hoping you don't own a manual car Barbell Squat to bench- First set is a warm up. Use is medium weight and focus on full Range of movement slow and control, switching on the muscles and getting the mind muscle connection. For the remaining sets, focus on slowly coming down, pausing as the bottom taking the tension of the quads and then driving up. Leg Press- This is a Killer. You will be doing 3 sets of 50 reps. For the 50 reps you will do 5 different positions- 1-Normal, 2- High and wide toes pointing 45 degress, 3- Low and together, 4- high and together and 5- Middle together with toes pointed 45 degrees. Leg Extension- Quad dropsets for 3 sets. So for each set you will do 12 reps and drop weight, 12 reps drops, 12 reps drop weight, 12 reps drop weight. 1 set= 12, 12,12, 12 This will leave you exhausted with a lot of blood in those quads so walk it out. Day 9- Shoulders and Chest Fairly normal session. Chest is high reps with 3 sets of 20. You will feel the pump in your chest and the light weight wont feel so easy Day 10- Back and Arms Another standards Workout Day 11- Rest You will be thanking god you had this after Day 8 leg session. Day 12- Hamstrings and Shoulders High rep day getting that blood into the muscle Day 13- Back and Chest Another High rep day for this muscle group. Remember these High reps days should be tough. You should be focusing on the mind muscle connection, movements should be slightly slower and control and the blood should be pooling, causing those last reps to feel like your using heavy weights Day 14- Rest Go for a swim, Have a Massage, Have a bath, get those muscle relaxing and repairing. the Next week is going to push your Pbs Week 3- Day 15- Legs 1 Today is a full leg session, you want to push heavy weights, if you reach 10/12 reps go up in weight the next set. you should be aiming for at least 8 reps. Day 16- Shoulders and Abs Today you want to push the heavy weights again, and if you reach 10/12 reps go up in weight. For the last shoulder exercise, Barbell Shoulder press, its 3x15 reps you want to aim for heavy weight, pause between reps if you have to but get the 15 reps. Day 17- Rest Day 18- Chest and Biceps Push for PBs aiming for at least 8 reps, if you find yourself hitting 10/12 reps bump up the weight. Day 19- Legs 2 Its all about PBs and Heavy Heavy weight. Push the limits, Surprise yourself. Leave nothing in the tank you have a rest day tomorrow Day 20- REST Day 21- Back and Triceps Best way to end the week is Back day. Get the blood pumping and hit them PBs. That concludes the 12 weeks. Hopefully you pushed yourself and found new strength and learnt more about how you like to train. Please feel free to tell me what you think or ask an questions.