The Total Package: A Full Body Strength & Hypertrophy Workout

Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this full body workout split that helps you train for both!

Workout Summary

Build Muscle
Full Body
Intermediate
8 weeks
3
75-90 minutes
Barbell, Bodyweight, Cables, Dumbbells
Male & Female
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Workout Description

As Shakespeare so beautifully put it, “to be or not to be, that is the question”.

However, for lifters it looks more like this:

“To train for strength or to train for hypertrophy, that is the question.”

It’s a delihemma we all face too often.

But, who’s to say we can’t have it all?

When I recently took a second to dissect my workout, I decided going forward I’ll always have a split that has it all and by sharing it, you’ll have it too.

The next time you decide you want to build up your strength, without sacrificing your striations, return to this workout.

It’s the total package.

Breaking Down The Total Package

The total package workout is a simple concept, really.

You want gains.

You’re told to get muscle gains, you have to train in an 8-12 rep range for muscle hypertrophy.

Related: Fast Mass Program - The 4 Day Superset Split Workout

But you’re also told you need to be functional. You need to be strong. And to accomplish this you have to train in the 1-5 rep range to increase your central nervous systems capabilities to elicit force output, aka strength gains.

Seems like a lot of confusing and conflicting circumstance. However, you can accomplish both.

How? I’m glad you asked.

The Frequency of the Total Package

We’re going to start off by switching from your traditional bodybuilding or strength split to full body workouts three days a week. Now, I know what you’re thinking, “But, Josh! Full body workouts are so… are so… beginner level!”

Stop right there my friend. Sure, a lot of coaches and personal trainers put their clients through an initial full body program to ensure they fix any muscular imbalances a client may have, but there are so many benefits to full body workouts that we can all benefit from.

Instead of hitting the gym 5 times a week, we narrow it down to just 3 days. You’ll be thanking me when you start seeing gains in your social life to go along with the gains you’ll earn through this workout.

Dymatize Female Athlete Performing a Lunge

Plus, those three days are packed with two huge components (I’ll get to them shortly) that will leave you jacked! Not only that, the more often you can stimulate the muscle (especially true for natty lifters), recover fully, and repeat that muscle protein synthesis, the more gains you’re going to see!

So, now that you’re sold on working out 3 days a week, let’s move on to the two major components that make this program the total package.

The Strength Component

Each day begins with a 5x5 rep scheme of one of the big three lifts (squat, bench, and deadlift). The 5x5 rep scheme is used in a lot of programs and is seen as one of the key foundations of a strength based workout.

We’re going to split up each day to be paired with it’s own big lift. On Mondays, you’re going to come in and hit some squats.

I’m a big fan of squatting on Mondays; usually you tend to be the strongest you’ll be coming off dual rest days from the weekend and you tend to be more energized due to the extra calorie consumption most of us are guilty of on the weekends. Also, the squat racks tend to be free as everyone else is participating in international chest day.

Wednesday is your bench press day. Nothing like getting your #pumpday swole from some heavy bench pressing. It also will give you some extra time to allow your legs to recover from squats before we hit deadlifts on Friday.

The strength portion of the Total Package Workout ends with deadlifts on Friday. Deadlifts, for most, are a lifter’s strongest lift. So, by doing them on Friday you can burn some extra calories before going into the weekend.

The Hypertrophy Component

While we split up the big three lifts, we also hit each muscle group with just the right amount of volume to elicit a hypertrophic response.

This is where the full body component comes in and also where you’re going to see most of your physical gains. You’ll be doing a 4x10 rep scheme for all of the large muscle groups, with a 3x10 rep scheme hitting the smaller groups.

It’s certainly no easy task. You’re going to be dog-tired from performing the strength component of this workout. So, make sure you go lighter on the weight, focus on the range of motion while you’re lifting, and really try to create a pump in each muscle group.

M&S Athlete Performing Bent Over Rows

Rest Days

Some people still think there shouldn’t be such a thing as a rest day. I kind of sit on both sides of that fence. I don’t like to lift weights every day, but I like to keep my body in motion.

On your rest days for this program, you’re going to refrain from touching the weights (you’re probably going to be too sore to want to anyway). Instead, go for a very light jog and/or walk. Keep the pace slow and really try to benefit from the active recovery.

Shoot for about 30-45 minutes of low intensity cardio on your off days and also be sure to hit the foam roller afterwards to further promote your recovery.

FAQs

How long should I take for rest periods in between sets?

You’ll want to be sure to take 2-3 minutes of rest in between your 5x5 sets. For the rest of the hypertrophy workout, try to limit rest to 45-60 seconds. At the end of the day, if you need to take a longer rest, it’s better safe than sorry.

How should I progress the weight used for these workouts?

You can do this a number of ways and it really depends on your level of fitness. Personally, I like to add 5lbs for each set on the strength component. Each week, I’ll begin my working sets with the second lightest set from the previous week.

However, you can do sets where the weight remains the same throughout and try to increase by 5lbs each week too. This is how I prefer to progress with the hypertrophy sets of this workout.

M&S Female Athlete Performing Pulldowns

Can I substitute (body part specific lift) with (lift in program)?

Absolutely! I wouldn’t swap out any of the main lifts unless you have a legitimate reason to do so, but for the hypertrophy lifts, you can swap out whichever exercise for an exercise targeting the same body part that you want to. You know your body’s weaknesses better than I do, so by all means swap away.

One thing that I’d like to note, no two lifts are the same day to day. If you decide to make alterations, try to make each exercises that you are doing on each day different, and consistently do them week in and week out so you can track improvements.

Related: Muscle & Strength Full Body Workout Routine

Can I add in additional lifts?

I wouldn’t recommend it. This program is pretty serious as is and you’re going to want to limit taking the rep count any higher. If you want to do a lift bad enough, sub it in for one and do it. Your gains will thank you in the long run.

Can I do HIIT Cardio/additional cardio than what is recommended on rest days?

Again, I wouldn’t recommend it. But if you feel like you can and still recover efficiently enough to where it won’t affect your performance doing these lifts, give it a go!

Is this program good for someone looking to lose fat/build muscle?

This program is perfect for both of those scenarios. You’re ability to lose fat and build muscle is going to be highly dependent on what you do outside of the gym. You’ve got to make sure your diet is aligned with your goals, you're getting enough sleep each night, and you're doing everything possible to allow your muscles to recover.

The Total Package Workout

Day 1
Exercise Sets Reps
1. Squat 5 5
2. Dumbbell Bench 4 10
3. Dumbbell Row 4 10
4. Seated Dumbbell Press 4 10
5. Lunge 4 10
6. Dumbbell Curl 3 10
7. Standing Barbell Tricep Extension 3 10
8. Calf Raise 3 12
9. Plank 5 20 secs
Day 2
Exercise Sets Reps
1. Bench Press 5 5
2. Machine Pec Deck 3 12
3. Leg Extension 4 10
4. Leg Curl 4 10
5. Pullup 4 10
6. Seated Lateral Raise 4 10
7. Dumbbell Hammer Curls 3 10
8. Rope Extension 3 10
9. Plank 5 20 secs
Day 3
Exercise Sets Reps
1. Deadlift 5 5
2. Incline Dumbbell Press 4 10
3. Lateral Raise 4 10
4. Pulldown 4 10
5. Leg Press 4 10
6. EZ Bar Curl 3 10
7. Skullcrushers 3 10
8. Dumbbell Shrugs 3 12
9. Plank 5 20 secs
Conclusion

The Total Package Workout is the perfect workout if you’re looking to get the most out of your workouts without spending every day in the gym.

It targets both strength and hypertrophy by utilizing a 5x5 rep scheme followed by a full body routine three days a week. It also allows you to work on your cardiovascular health during your low intensity recovery days.

While I certainly didn’t come up with these principles, I like putting them together. Strength, size, and health, what more could you ask for?

If you have any questions, please feel free to leave a comment below!

463 Comments+ Post Comment

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Posted Tue, 06/11/2019 - 00:48
Shivam Tripathi

If I have to 5 sets of 5 reps of squats , do i need to increase weight in every set? & if yes then, reps also gonna change?plz give an example(sets,reps & weight) to perform ...

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Posted Tue, 06/11/2019 - 08:50
JoshEngland

Hi Shivam,

You can. Personally I keep reps the same, 80%, 85%, 90%, 95%, 100% intensity or thereabouts.

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Posted Wed, 06/05/2019 - 13:49
Dom Latroy

Thanks for the workout! I can see the difference after 3 weeks. It's also extremely enjoyable to look forward to this workout plan.

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Posted Thu, 06/06/2019 - 09:46
JoshEngland

Hi Dom,

That's awesome! Thank you for sharing!

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Posted Mon, 06/10/2019 - 21:20
Gavin

Did you gain muscle from this?

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Posted Fri, 05/31/2019 - 00:14
Carlos G.

Josh,

Going on a work trip for a week and wont have time to hit the gym. Any recommended bodyweight workout i can do for that week? Thanks.

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Posted Fri, 05/31/2019 - 16:46
JoshEngland
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Posted Tue, 05/28/2019 - 23:35
Carlos G.

Josh,

No military press or bent over rows? Anywhere I can substitute for these? I d like to have all compound exercises in there if possible. Thanks.

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Posted Fri, 05/31/2019 - 16:53
JoshEngland

Hi Carlos,

You might not like my answer for military press, but my recommendation would be to alternate it with bench press.

For bent over rows, you can substitute those in for any other row variation within the program.

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Posted Fri, 05/24/2019 - 12:09
Enrique Segui

Hi!
Newbie question:
Are you supposed to complete all sets of each exercise before moving to the next exercise, or you do a set of each and then repeat the round?

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Posted Tue, 05/28/2019 - 14:43
JoshEngland

Hi Enrique,

Complete all of the sets for the exercise before moving on to the next exercise.

Hope this helps!

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Posted Wed, 05/22/2019 - 10:56
Thomas

Feel stupid asking this question but I like the look of this workout. Have just finished 12 weeks of conventional 3 day split and looking to change things up. I would rather do the squats at the end of the week. Is this in a specific order for a reason or does it matter as long as all 3 are done in the one week.

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Posted Tue, 05/28/2019 - 15:00
JoshEngland

Hi Thomas,

No need to feel that way, it's a good question. You can place the squat workout on whatever day you prefer during the week. Keep the workouts the same, but the days they actually fall on make no difference.

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Posted Mon, 05/20/2019 - 06:33
Bashir

Hi Josh,

This workout looks amazing, is there anyway to break it up over 4 days and to about 60mins in the Gym, I train at 5am as it is and 75-90mins for me is just not feasible as I need to get to work afterwards.

Look forward to hearing from you soon mate.

Bash

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Posted Tue, 05/28/2019 - 15:12
JoshEngland

Hi Bash,

It would take awhile to rework it in that way. We do have several other 4 day programs that can help accomplish similar goals in less time. You may like this one: https://www.muscleandstrength.com/workouts/4-day-advanced-upper-lower-wo...

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Posted Sun, 05/19/2019 - 08:14
Cade

Can we do this twice a day?

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Posted Tue, 05/28/2019 - 15:09
JoshEngland

Hi Cade,

No, I wouldn't recommend that.

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Posted Sun, 05/19/2019 - 03:11
Parsa

hi . This program is recommended for someone who is skinny and want gain weight and build muscle?

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Posted Tue, 05/28/2019 - 15:09
JoshEngland

Hi Parsa,

This program can assist someone with those goals, but may be too advanced for a true beginner.

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Posted Wed, 05/15/2019 - 19:04
Baian

Hi Boss ,
Thanks for your efforts.
it is Amazing the results was fantastic.
I just finished 8 weeks and I wandering what next recommended program.

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Posted Fri, 05/17/2019 - 10:58
JoshEngland

Hi Baian,

Cool! Congrats on finishing the program! That's so awesome!

I'd recommend starting here: https://www.muscleandstrength.com/articles/how-to-deload

Then going here: https://www.muscleandstrength.com/workout-routines

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Posted Tue, 05/28/2019 - 15:06
JoshEngland
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Posted Mon, 05/20/2019 - 14:43
Baian

Thanks for your prompt reply.
I started deload as per your recommendation.
But could you please recommend another 3 days full Body for bulking,
Since I lost I lost of time till I find yours.

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Posted Mon, 05/13/2019 - 18:44
joe

hey before I started this program how much rest for longer reps and shorter reps should I take a rest during process and I already read, but I confuses

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Posted Tue, 05/14/2019 - 16:55
JoshEngland

Hi Joe,

3-5 mins for the 5x5 lifts. 60-90 secs for everything else... you could go as low as 30-45 secs for the other lifts depending on whether or not they're pure isolation or compound and your time constraints.

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Posted Wed, 05/08/2019 - 07:27
Nick

Hello,
Very nice program. I feel the gains already, after 2 weeks. But i have one question. I am in a caloric deficit, because summer is coming (haha). The question is if i am going to have any problem with this program due to the caloric deficit.
Thanks again for this program.

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Posted Wed, 05/08/2019 - 12:12
JoshEngland

Hi Nick,

Tough to say. It's possible to use this program during a deficit, however it's not ideal. Be sure to track your recovery levels and manage your workout volume accordingly.

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Posted Sat, 05/11/2019 - 17:13
Greg Mitchell

My problem is the dietary.I one to put it on and keep it there.

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Posted Wed, 05/08/2019 - 16:11
Nick

Thanks a lot for the immediate response. Is there any other programm from yours that you would suggest in order to lose fat and maintaining or even increasing muscle growth?

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Posted Thu, 05/09/2019 - 09:57
JoshEngland

Hi Nick,

Of course! Any of the following programs would be suitable for someone with those goals: https://www.muscleandstrength.com/workouts/fat-loss

Of my own personal articles, this one would be pretty solid: https://www.muscleandstrength.com/workouts/body-fat-blaster-8-week-workout

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Posted Sun, 05/05/2019 - 13:25
Armando

Hello Sir, first I'd like to say that your programme is amazing, very well explained, detailed and complete. I'm new to this full body workout thing so I'd like to ask you some advice for a routine I designed for myself, it's kinda similar to yours but I have some doubts and I'd like to train and develop properly. I designed 4 different routines instead of 3 but I try to do at least 1 exercise per muscle or muscle group, however, I'm worried about 4 muscles. The biggest difference I see is Shoulders, for routine A I do a Seated Dumbbell Press, for routine B I do a Front Raise, for routine C I do a Lateral Raise and for routine D I do a Posterior Raise or Inverted Peck Fly (not sure if that's the correct name); I see your routines focus mostly on Lateral Deltoids, is this a better approach to develop this muscle? Then for Chest I do Inclined, Horizontal, Declined and Peck Fly, I do only one on different days and I do them with dumbbells. For Quads I only have 3 routines, one day I do Leg Press, on another day I do Machine Squats and on the third day I do Leg Extension. For the Back, another one of my main worries, I do Pull ups, then Wide Grip Pull Down, then Seated Cable Row and finally Dumbbell Row (again 1 exercise on different days), but I've heard that I'm not developing my back properly with those exercises and I would really like to develop my whole back.

Hope you can help me a little here, again thanks for your detailed explanation and have a nice day :D

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Posted Mon, 05/06/2019 - 11:22
JoshEngland

Hi Armando,

Thank you for your kind words!

Your program looks pretty good to me. It definitely would be more of a muscle building/bodybuilding program than a strength program given the exercises you've selected.

I think, if back is a huge concern, maybe try to do own horizontal pull and one vertical pull each workout. So a row and a pull up or pull down. I think you'd probably see the results you are hoping for there.

Hope this helps!

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Posted Wed, 05/15/2019 - 14:11
Armando

Hey, if my schedule is like this:
Monday: rest day
Tuesday: workout
Wednesday: rest day
Thursday: workout
Friday: rest day
Saturday: workout
Sunday: rest day

Is it a good idea to do cardio during rest days? Even if I did lower body exercises the day before or will that stop me from gaining muscle in my lower body?

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Posted Fri, 05/17/2019 - 11:00
JoshEngland

Hi Armondo,

You can and I do. However, my cardio consists of walking my dog for roughly an hour each day. Low-intensity stuff to burn a few extra cals and promote recovery without expending too much energy.

Hope this helps!

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Posted Mon, 05/06/2019 - 17:20
Armando

Does the T Bar Row counts as a Horizontal pull? If yes, what grip would be better? Wide or close? Thanks again.

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Posted Tue, 05/07/2019 - 10:10
JoshEngland

Hi Armando,

Yes it does! Depends on your goal with the exercise. If you're looking for more Lat development, do close grip. If you're tryna get your traps and rear delts more involved as well, go wider.

Hope this helps!

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Posted Tue, 05/28/2019 - 15:17
JoshEngland

Hi Armondo,

Everyone is different. To me, it looks like it'd be a lot and isn't something I'd recommend. Others might suggest that since you aren't seeing fatigue, you can carry on with it.

Personally, I'd recommend breaking it down into training days and trying to up the weight used on heavy compounds.

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Posted Fri, 05/17/2019 - 14:10
Armando

Last question, is it too much to try to do 15 exercises every workout day? I do 1 per muscle: Quads, Hamstrings, Glutes, Calves, Abductors, Adductors, Chest, Back, Shoulders, Traps, Triceps, Biceps, Abs, Lower Back and Forearm. So 15 total exercises, I dont feel like I'm overtraining, in fact I've been able to increase weight a few times already but I dont wanna lose muscle due to overtraining. Most programs I see only feature 7 to 9 exercises. Thanks in advance.

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Posted Thu, 05/02/2019 - 14:32
Adam

Programme looks great! I was just wondering, how would you suggest switching up grip positions? I like to swap between underhand/overhand wide/narrow but I feel it’s too sparadic at the moment causing inconsistencies? How would you suggest structuring that?

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Posted Thu, 05/02/2019 - 15:15
JoshEngland

Hi Adam,

I'm not sure I understand your question. Are you talking about a specific exercise?

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Posted Thu, 05/02/2019 - 02:24
Saqib

Hey josh..can i do this program 5,6 times in a week repeating workouts?? What is your best program for lossing bellyfat and love handles??

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Posted Thu, 05/02/2019 - 13:59
JoshEngland

Hi Saqib,

I would not recommend that. All of our programs help a lot with aiding in fat loss, but ultimately - it takes time and a consistent calorie deficit to achieve that goal.

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Posted Wed, 05/01/2019 - 02:37
Mahmoud Abdel-Fattah

Can I do this workout as a circuit? I mean doing one round of the nine exercises with no rest, then take one-minute rest then repeat?

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Posted Wed, 05/01/2019 - 10:53
JoshEngland

Hi Mahmoud,

You could do the hypertrophy work as a circuit, sure. I would leave the strength exercises as straight sets though.

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Posted Wed, 05/01/2019 - 10:53
JoshEngland

Hi Mahmoud,

You could do the hypertrophy work as a circuit, sure. I would leave the strength exercises as straight sets though.

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Posted Wed, 05/01/2019 - 14:10
Mahmoud Moursy

Thank you, Josh! I tried it today as a circuit, and it was tough, but I think it needs some re-ordering, or at least to move the triceps before the biceps as the triceps is larger, am I correct?

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Posted Wed, 05/01/2019 - 14:38
JoshEngland

Hi Mahmoud,

Sure- you can modify this program however you see fit to meet your individual needs and goals.

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Posted Thu, 04/25/2019 - 08:32
Amry

Hi, loved this article. I'm a regular +30 year old guy and I've tested this routine today and it worked out great. However, for Day #2, I don't think I can do 4x10 pullups (I've done pullups before, and I've never been able to do it ten times, never mind repeating it four times). Can you suggest a replacement?

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Posted Thu, 04/25/2019 - 09:11
JoshEngland

Hi Amry,

Absolutely, and it's a very tough exercise. What I recommend doing and personally do is perform pull ups until concentric failure. Once I hit failure, I either jump into the top of the pull up or use a bench to step up, and slowly lower myself for 3-5 Secs. Give it a shot!

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Posted Tue, 04/23/2019 - 19:33
Najm

Hi Josh, just got done with college football and im looking for a plan that can keep me explosive, strong, and flexible because im trying to play rugby for city rugby team. Any program suggestions?