The Total Package: A Full Body Strength & Hypertrophy Workout

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.

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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.

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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!

210 Comments+ Post Comment

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Posted Tue, 05/15/2018 - 14:13
Martin Paul

20 sec plank is so easy for each set i think. Is it good?

JoshEngland's picture
Posted Wed, 05/16/2018 - 10:18
JoshEngland

Hi Martin,

Focus on contracting your full body while planking for 20 secs.... don't just hold the position, focus on all of your muscles head to toe. 20 seconds isn't easy if you're performing them correctly.

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Posted Mon, 05/07/2018 - 00:46
Nava

Can I Workout every other day without resting 2 days in a row?
And can I add abs home workout(bodyweight only) on rest days??

JoshEngland's picture
Posted Mon, 05/07/2018 - 08:52
JoshEngland

Hi Nava,

If you feel you are capable of recovering properly with that amount of rest go for it. But, it likely won't help speed up your results if that is your main goal. You'd be better off sticking with the more sustainable 3xs per week.

If you'd like additional ab work, add them in on your workout days not rest days. Adding them on rest days will affect your ability to perform the following workout day on your compound lifts.

Hope this helps!

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Posted Sat, 05/05/2018 - 09:53
Glenn Dougherty

Thanks for this! Is it okay to do cardio after the workout or keep it on the off days?

JoshEngland's picture
Posted Mon, 05/07/2018 - 08:53
JoshEngland

Hi Glenn,

Either works well. If you're performing LISS such as walking, you can perform cardio every day of the week.

Hope this helps!

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Posted Mon, 05/07/2018 - 09:34
Glenn Dougherty

Thanks!

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Posted Tue, 05/01/2018 - 09:41
Dave

Hey Josh,
What kind of cardio routine would you recommend for this workout.

Thanks!

JoshEngland's picture
Posted Tue, 05/01/2018 - 10:12
JoshEngland

Hi Dave,

Low impact recovery walks - an intensity that won't affect your performance in the gym.

Hope this helps!

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Posted Tue, 05/01/2018 - 10:33
Dave

And that would be for fat loss as well, sorry I didn’t specify my goals

Thanks again.

JoshEngland's picture
Posted Tue, 05/01/2018 - 15:34
JoshEngland

Hi Dave,

Yes. If you're goal is fat loss, I'd still recommend low intensity cardio. Focus on manipulating your diet instead of adding extra activity.

Hope this helps!

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Posted Fri, 04/27/2018 - 08:07
Darkoon

Hello Josh!

Great workout plan. I am going to give this workout plan a try. I however have questions regarding Front Squat, Dips and Inverted Rows, I don't see them on the list of exercises and they are some of my favorites as Front Squat is good on my lower back and I generally prefer doing body weight exercises where applicable.

I have an idea on where to put Front Squat, replace Leg Press or alternate each week, and Inverted Row, replace Dumbbell Row or alternate each week, but can't think of where to put Dips.

Thanks in advance.

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Posted Fri, 04/27/2018 - 12:18
JoshEngland

Hi Darkoon,

Those look like fine substitutions. Feel free to sub in dips for any of the triceps listed during the workout.

Hope this helps!

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Posted Wed, 04/25/2018 - 05:07
Joe

Hi Josh,
I've been doing this program for about 5 weeks now and I'm happy with the results but I've become a bit bored of the workout and wanted to mix it up. I was looking online and found these 20 rep programs(a lot of websites called them widowmakers) that apparently are also very effective. What do you think about replacing the 5*5 sets with 1 set of 20. I'm also wondering if it would be too much if I did 1 set of 20 reps for each big lift every work out day.

JoshEngland's picture
Posted Wed, 04/25/2018 - 08:43
JoshEngland

Hi Joe,

You're almost finished with the program! I wouldn't recommend switching things up until you've completed the entire program. With just 3 more weeks, you're not far from it.

At that point, you can change the program entirely or modify it in ways you've mentioned.

Hope this helps!

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Posted Mon, 04/23/2018 - 10:31
Fran

Hi Josh,

Would you utilise this routine to improve my physique for the upcoming soccer season? I do want to put on some size but also want to get seriously fit so I'm doing HIIT boot camp once a week at the moment!

Thanks,
Fran

JoshEngland's picture
Posted Mon, 04/23/2018 - 15:30
JoshEngland

Hi Fran,

There are better sports specific training programs out there. That being said, this is an excellent option for strictly physique and strength related goals.

Hope this helps!

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Posted Tue, 04/24/2018 - 07:18
Fran

Thanks for the reply Josh,

That is helpful! However the only soccer related program I saw involved 4 days a week with 2 pairs of consecutive days; but with my football training outside of the gym I wouldn't be able to adapt to that schedule... Is there a 3-day a week soccer-specific one you know of?

JoshEngland's picture
Posted Tue, 04/24/2018 - 08:38
JoshEngland

Hi Fran,

We don't currently have any on the website, but it is definitely something we should look into adding. I'm not sure which program you're referring to, but you could likely rearrange the days to fit your schedule.

Hope this helps!

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Posted Mon, 04/23/2018 - 10:12
Bora

Hi Josh,

Can ı do cardio on off days?

JoshEngland's picture
Posted Mon, 04/23/2018 - 15:28
JoshEngland

Hi Bora,

Sure! But I'd recommend sticking to something low impact and low intensity.

Hope this helps!

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Posted Sun, 04/15/2018 - 22:40
Rob John laughlin

do you lift heavy each set or build up to final heavy set

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:05
JoshEngland

Hi Rob,

I'd pyramid my sets up with my heaviest weight being used on the final set.

Hope this helps!

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Posted Mon, 04/09/2018 - 15:36
Alam

I was wondering, could i do all these exercises with a barbell instead of dumbbell, when applicable?

JoshEngland's picture
Posted Mon, 04/09/2018 - 16:10
JoshEngland

Hi Alam,

Yes, absolutely.

Hope this helps!

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Posted Sun, 04/08/2018 - 02:39
Isaac

Hi josh,
I would like to gain muscle sizes so should I use this programme or the other one which is split workout (the link is https://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-buildin...) I had heard some people say split workout is better than full body workout in terms of building lean muscle and I am struggled to choose between these 2 workout plans. I would really appreciate if I could get any replies :)

JoshEngland's picture
Posted Mon, 04/09/2018 - 09:28
JoshEngland

Hi Isaac,

Give both a shot :)

Figure out which one you enjoy more and keep that program as one of your go-tos.

Building muscle is about being consistent in the gym and enjoying the workout you are doing. Do that over a long period of time, and you'll see the results you are hoping for.

Hope this helps!

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Posted Sat, 04/07/2018 - 17:43
Abdullah

Hi Josh,
I have a lot of time to spend in gym. I can go anytime and many time. Do you recommand another program because I want to spend more time in gym not just 3 days. Thank you for your support!

JoshEngland's picture
Posted Mon, 04/09/2018 - 09:30
JoshEngland

Hi Abdullah,

We have loads of workouts in our database. Feel free to browse them until you find one that has the amount of days you'd like to go to the gym and accomplishes the goal you're after: https://www.muscleandstrength.com/workout-routines

Hope this helps!

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Posted Wed, 04/04/2018 - 03:57
Jared Black

Hi Josh,

Great programme, I've started it this week and really enjoying it.

I was just wandering if I could ask you a question about alternative exercises for biceps and triceps.

I really like weighted chin ups and dips and wanted to include them in this programme. Which bi's and Tri exercise would you swap them with, if any?

Many thanks

Jared

JoshEngland's picture
Posted Wed, 04/04/2018 - 10:23
JoshEngland

Hi Jared,

Thanks man! I appreciate you giving our programs a shot!

Feel free to sub in weighted chins for pull ups (you'll still get plenty of lat involvement with the chin up if you're engaging properly). Weighted dips can be subbed in for tricep extensions on day 1.

Hope this helps!

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Posted Tue, 03/20/2018 - 09:57
Dana

This is the exact program I've been looking for - similar to something I used to do back when I was much more fit! Question: I have limited time in the gym and I normally work out over my lunch hour. Can I super set any of these exercises?

JoshEngland's picture
Posted Tue, 03/20/2018 - 13:36
JoshEngland

Hi Dana,

Sure, you can superset the exercises within this program if needed.

Hope this helps!

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Posted Tue, 03/20/2018 - 14:49
Dana

Thank you! And it's ok to replace exercises if we feel like it (i.e. an overhead press instead of an upright row, etc.)...sometimes I get bored!

JoshEngland's picture
Posted Tue, 03/20/2018 - 15:28
JoshEngland

Hi Dana,

Sure, you're more than welcome to alter this workout template however you see fit to better fit your individual capabilities, goals, and needs.

Hope this helps!

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Posted Tue, 03/20/2018 - 05:49
oluf

if i want to switch out one exercise for the OHP. What do i take out ? and how many sets/reps on the OHP. Thanks

JoshEngland's picture
Posted Tue, 03/20/2018 - 08:35
JoshEngland

Hi Oluf,

You could alternate OHP with the Bench Press on Wednesdays every other week if you wish.

Hope this helps!

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Posted Tue, 03/20/2018 - 00:14
Dedik

hi Josh,

my goal is to build muscles and get lean. is it okay to add 1 or 2 more exercises for chest, back, and biceps/triceps in this program? thanks

JoshEngland's picture
Posted Tue, 03/20/2018 - 08:36
JoshEngland

Hi Dedik,

I wouldn't recommend it. This program already has a ton of volume. Additional exercises wouldn't necessarily be beneficial.

Hope this helps!

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Posted Tue, 03/20/2018 - 09:06
Dedik

thanks man

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Posted Fri, 03/09/2018 - 23:25
Helen

Hi Josh,
With the three day program, which exercises are part of super sets or is each exercise performed individually in consecutive sets?

JoshEngland's picture
Posted Mon, 03/12/2018 - 09:37
JoshEngland

Hi Helen,

All exercises in this program are meant to be performed individually, not as supersets.

Hope this helps!

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Posted Mon, 03/05/2018 - 14:32
Miguel

Hi Josh! Thanks for sharing this workout. I’ve been following in the past few months a pull/push/legs split, with lots of volume, without the consistency I would like to (sometimes low frequency). Due to shifts, there are weeks in which I can follow with consistency, but also have weeks in which I can only go once or twice a week to the gym. I’m currently 43yo. Do you think I’ll benefit better from this full body workout instead of the PPL split? Or would you recommend me an Upper/Lower body split to get better results? Many thanks for your time!

JoshEngland's picture
Posted Tue, 03/06/2018 - 09:05
JoshEngland

Hi Miguel,

It depends.

From the sounds of your hectic schedule, I would definitely recommend full body workouts 2-4 times a week when you can fit them in. However, the other styles of working out you've mention can work if you prefer that style of training more than full body workouts.

I don't know that I would recommend this particular workout for you. It is a lot of volume, and requires a lot of consistency in terms of sleep and eating to promote full recovery. That being said, you could cut out some of the volume within this program and utilize the template to fit your needs.

Hope this helps!

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Posted Mon, 03/05/2018 - 08:09
Gareth

Hey.. im taking my wife through this program.. she just came off the strength 5x5 program. but i feel like theres not enough sqaut work in the program. I have substituted the leg curl and leg ext for lungs ai find it more benificial for her at this stage. 3 sets of sqauts maybe ? Keeping in mind we arent working the strength aspect of this program

JoshEngland's picture
Posted Mon, 03/05/2018 - 08:50
JoshEngland

Hi Gareth,

There is already way plenty volume and compound lifts in this program. It is not necessary to make those adjustments.

Hope this helps!

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Posted Thu, 03/01/2018 - 19:56
Corey

My gym only has a smith machine for squats. I don’t like the way the unnatural rom puts on my knees. What would you suggest for a substitute? Also could I incorporate additional leg workouts each day? Thank you

JoshEngland's picture
Posted Fri, 03/02/2018 - 09:41
JoshEngland

Hi Corey,

I'd recommend going with a dumbbell squat variation such as a heavy dumbbell goblet squat.

Hope this helps!

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Posted Thu, 03/01/2018 - 12:57
Abdullah

Can I continue this program after 8 weeks??

JoshEngland's picture
Posted Thu, 03/01/2018 - 13:41
JoshEngland

Hi Abdullah,

Absolutely! You can continue to use this program for however long you like so long as you are enjoying it and seeing results.

Hope this helps!