Bret’s Preference: Full Body Training

Monday
barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15
goblet squat 3 x 12
heavy kettlebell deadlift 2 x 15
45 degree hyper 2 x 20
band seated hip abduction 2 x 20
incline press 2 x 10
lat pulldown 2 x 10
Tuesday
band hip thrust 3 x 10
walking lunge 2 x 50 (total steps, so 25 per leg)
reverse hyper 3 x 10
lateral band walk 2 x 20
push up 2 x AMRAP
Hammer Strength row 2 x 10
Thursday
barbell hip thrust 3 x 6
Bulgarian split squat 2 x 10
45 degree hyper 2 x 30
pendulum quadruped hip extension 2 x 10
band side lying clam 2 x 20
dumbbell shoulder press 2 x 10
one arm row 2 x 10
Friday
double band hip thrust 3 x 20 (band around knees and band over the hips)
Cybex leg press 3 x 10
American deadlift 2 x 8
band standing hip abduction 2 x 20
dumbbell bench press 2 x 10
inverted row 2 x 10
Bodybuilders That Stick To Bodypart Splits
Monday (glutes)
barbell hip thrust or barbell glute bridge: 3 x 8-12
butt blaster machine or cable glute kickback: 3 x 10-15
bodyweight back extension or bodyweight reverse hyper: 3 x 20-30
cable standing hip abduction or lateral band walk: 3 x 10-20
seated hip abduction machine or band seated hip abduction: 3 x 20-30
Tuesday (chest/shoulders/tri’s)
barbell incline press or dumbbell incline press: 3 x 6-8
barbell military press or seated shoulder press: 3 x 8-12
push ups: 3 x AMRAP (as many reps as possible)
dumbbell lateral raises or cable lateral raises: 3 x 10-12
rope tricep extensions or v-bar tricep extension: 3 x 10-12
Wednesday (quads/glutes)
front squat or back squat: 3 x 6-8
leg press or hack squat: 3 x 10-12
dumbbell walking lunge or smith machine reverse lunge: 3 x 8-12
leg extensions: 3 x 10-20
crunch 2 x 20
side crunch 2 x 20
hanging leg raise 2 x 10
Thursday (back, rear delts, bi’s)
weighted or band assisted chin up or lat pulldown: 3 x 6-8
chest supported row or seated row: 3 x 8-12
one arm row or inverted row: 3 x 10-12
prone rear delt raise or reverse pec deck: 3 x 10-12
easy bar curl or alternating dumbbell curl: 3 x 10-12
Friday (hams, glutes)
conventional deadlift or Romanian deadlift: 3 x 6-8
weighted back extension or single leg back extension: 3 x 10-12
stability ball or Valslide leg curl: 3 x 8-12
lying leg curl or seated leg curl: 3 x 10-20
calf raise machine 2 x 10
seated calf raise machine 2 x 20
Tips For Powerlifters
Monday (squat day)
back squat 5 x 5
barbell hip thrust or barbell glute bridge 3 x 10
back extension or reverse hyper 3 x 10
Wednesday (bench day)
bench press 5 x 5
military press or close grip bench press 3 x 10
chest supported row or seated row 3 x 10
Thursday (deadlift day)
conventional deadlift or sumo deadlift 5 x 5
front squat or Bulgarian split squat 3 x 10
single leg hip thrust or kettlebell swing 3 x 10
Saturday (hypertrophy day)
lat pulldown 2 x 10
dumbbell bench press 2 x 10
inverted row 2 x 10
lateral raise 2 x 10
hammer curl 2 x 10
cable tricep extension 2 x 10
prone rear delt raise 2 x 10
lateral band walk 2 x 20
bodyweight back extension 2 x 20
Tips For Athletes
Monday
hex bar jump squat 4 x 3
heavy kettlebell swing 3 x 8
back squat 3 x 6
barbell hip thrust 3 x 6
close grip bench press 3 x 6
chest supported row 3 x 8
cable hip flexion 2 x 10
ab wheel rollout 2 x 10
side plank 2 x :30 sec
Wednesday
heavy sled push 3 x 20m
explosive 45 degree hyper 3 x 8
Bulgarian split squat 3 x 8
block pull 3 x 6
incline press 3 x 8
weighted chin up 3 x 3
Nordic ham curl 3 x 3
Pallof press 2 x 10
hollow body hold 2 x :20 sec
Friday
jumping lunge 3 x 6 (3 jumps per leg)
one arm power snatch 3 x 5
back squat 3 x 6
barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 20
close grip bench press 3 x 6
chest supported row 3 x 8
ankle weight standing hip flexion
RKC plank 2 x :20 sec
farmer’s walk 2 x 20m