FULLBODY ROUTINE FOR ROOKIES

TABLE OF CONTENTS

*FACTORS TO TAKE INTO

*ACCOUNT 

*OBSERVATIONS

*FREQUENT QUESTIONS

FACTORS TO TAKE INTO ACCOUNT 

•  It is a fullbody routine mainly for NOVATOS, although it can be very useful for intermediates, making some modifications, although for intermediates this other routine is more suitable.

•  Being for beginners, the goal of the routine is: BASIC EXERCISES, HIGH FREQUENCY, GAINING A BASE OF STRENGTH AND SUFFICIENT TECHNIQUE.

• Being a newbie doing the routine, the weight can improve on a weekly basis.

• Let no one get nervous because there are few isolation exercises and suffer because the weak points of the body are not worked. If you are a newcomer, your whole body is a weak point.

•  There are two workouts, A and B. They are repeated weekly in ABA, BAB.

• This routine is a version of the STRONGLIFTS 5 × 5, with accessory exercises to add volume.

With that said, let's see the routine itself and how it is structured:

ROUTINE A
Deep squat	5 series	5 reps
Press Bench   A	5 series	5 reps
Bent over barbell row	5 series	5 reps
Trapezius shrink	3 series	8 reps
French Press	3 series	8 reps
Bicep curl with supination	3 series	8 reps
Femoral Curl	2 series	10 reps
Abs (to choose)	3 series	10-15 reps

ROUTINE B
Deep squat	5 series	5 reps
Dead weight	1 series	5 reps
Military Press	5 series	5 reps
Incline Barbell Row (-10% than workout A)	5 series	5 reps
Narrow Grip Bench Press	3 series	8 reps
Barbell Bicep Curl	3 series	8 reps
Abs	3 series	10-15 reps

OBSERVATIONS

WEIGHT PROGRESSION: Basic exercises should be prioritized over isolation exercises, it is much more important to improve in the squat than to bolt in the bicep curl.

-We should gain weight weekly in all 5 × 5 exercises. In squats 2.5 kilos per side, in the other 1.25. That means that every time you do an exercise, you have to increase the weight. In the bench press, for example, you will gain 1.25 kilos per side each time you do Workout A. But in the squat, which is done A and B, you will gain 2.5 kilos per side in each workout .

-If you carry out 2 workouts in a row in which in a specific exercise the 5 × 5 are not completed or you cannot gain weight, the weight is reduced by 15% and you start over. This is called a strategic discharge, which will be the main way to maintain progression.

DOWNLOAD : I don't think a structured download is needed, newbies shouldn't need it as an intermediate or advanced. If the limit has really been exceeded, a 50% training week can be taken, but as a sporadic case, not as part of the routine.

EXERCISE CHANGES S: Some exercises can be interchanged, such as the alternating curl for the barbell curl, or the incline row for the Pendlay row. There are others that DO NOT CHANGE. The Squat DOES NOT CHANGE. THE Deadlift DOES NOT CHANGE. The Military Press and the Banca Press either.

ROUTINE B : In the second routine, the -10% of the Row is to do a 5 × 5 with 10% less weight than what was done in Routine A.

FREQUENT QUESTIONS

CAN I ADD SERIES?

Not

CAN I ADD EXERCISES?

Not

CAN I ADD REPETITIONS?

Not

-CAN I TRAIN MORE OFTEN? IN PLAN EVERY 2 DAYS AND NOT LEAVE 4 OF REST?

Not

-CAN I CHANGE EXERCISES?

The squat is not changed. The Press Bench is not changed. The Deadlift can be changed to Sumo Deadlift, but I would initially pull for the conventional one. The narrow press can be changed for dips, although I do not recommend it at all as the risk of injury is high, especially for newbies.

-WHY 1 × 5 IN DEADLIFT?

Because it is an exercise that loads the body and the central nervous system. With 1 × 5 it is more than enough, and also we do not count the approximation series that you must do and that will add volume. Trust me, you don't want to do more than 1 × 5 Deadlifts just yet. You will burn.

-WHAT TIME OF BREAKS BETWEEN SERIES AND EXERCISES?

The one you need. Normally for 5 × 5 it will be 3-5 minutes. For the 3 × 8 it will be 1-3. But I don't like timing between sets. Rest what you need, neither more nor less. I'd rather you rest more and throw the 100% set you timed and arrive too fatigued for the next set to lift everything you could have lifted.