Why Whole Body?
The decision between a bro split/body part split work out and whole body was difficult. For as long as I can remember weightlifting, I’ve done some form of the bro-split. Essentially, I understand this to mean that I would do some version of chest/triceps one day and back/biceps the next and a leg day to round it out. Things have changed a lot in the twenty years since I participated in weightlifting and I’ve come to understand there to be a quite a bit of benefit to a whole body strength training workout. This means that everyday that I lift, I workout every muscle group. This leads to a greater volume of reps overall in a week and so far has led to a lot more muscle growth.
Another factor is that with the traditional split I would tend to miss workouts and somehow it always seemed to fall on leg or back days and rarely did it fall on chest or triceps. I’ve found that with a whole body workout, even my days when I miss my workout entirely are easily converted into a rest day or a mobility day without any muscle groups going under worked.
Directions:
Alternate between workouts A & B
3 sets with minimum reps for 45 days
3 sets with maximum reps for 45 days
Workout A
Maximum rep 3 sets Barbell Bench 6-10
Barbell Squats 6-10
Pull ups 6-10
Lying leg curls 10-15
Standing barbell overhead press 6-10
Kneeling Face Pull 10-15
Drag Curls 8-10
Medicine ball sit-up 12-15
Workout B
Barbell deadlift 6-10
Dumbbell Incline bench 6-12
Chest supported row 6-10
Bulgarian split squat 6-12
Dumbbell lat raises 10-15
Incline dumbbell kickbacks 10-15
High to low cable flies 8-10
Reverse Crunches 10-15
What does the AI think?
I plugged the question of a whole body work out versus body part split work out into chatgpt. Here’s what it thought;
A whole body workout is a type of exercise routine in which you perform exercises that target all major muscle groups in your body during each workout session. This can be a very effective way to improve overall strength, muscle mass, and cardiovascular fitness.
On the other hand, a body part split workout involves dividing the body into specific muscle groups or “body parts,” and performing exercises that target those muscle groups on specific days of the week. For example, you might do chest and triceps exercises on Monday, legs and abs on Wednesday, and back and biceps on Friday.
There are pros and cons to both approaches. Whole body workouts are generally more efficient, since you can work all of your muscle groups in a single session. They may also be more convenient, since you don’t have to plan your workouts around specific body parts. However, a body part split routine may allow you to focus more intensely on specific muscle groups, and may be a good choice for people who want to bring up weaker body parts or who have specific bodybuilding goals. Ultimately, the best approach for you will depend on your goals, schedule, and preferences.