Full Body Workout Templates

Alternating Upper / Lower Stagger (2 options)

Back, Quads, Chest, Hams

Chest, Hams, Back, Quads


  • Pick only one workout from the 2 full body workout variations above.
  • Change exercises monthly. Try an alternative template next month or stick to your favorite template.
  • Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
  • Choose basic exercises when possible (ie: choose bold or regular typeface exercises listed in exercise subdirectories).

~ Choose one exercise which involves Erector Spinae as a stabilizer or synergist. See complementary pairing of exercises involving low back.

+ For deconditioned beginners, choose an auxiliary abdominal exercise (italics exercise) which do not involve hip flexors. For all others with strong abdominals and a healthy low back, consider choosing a basic abdominal exercise (bold or regular type face exercise) which utilize hip flexors. Higher reps are typically performed for abdominal exercises (eg: 15-20 or 20-25 reps) with an emphasis on muscular endurance.


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