Full Physique Blast Off – Previous College Fitness center

-A heavy, excessive depth full physique exercise impressed by Mike Mentor, however with slightly extra quantity thrown in together with rehab and energetic restoration on the remainder days.  

Excessive Depth coaching is a mode of weight lifting that focuses on doing strict managed actions to the purpose of muscular failure throughout temporary, rare exercises.  In essence, this type of coaching entails figuring out extraordinarily onerous, typically instances coaching the whole physique in someday, with loads of relaxation days in between classes for restoration and progress.  First popularized by Arthur Jones, the founding father of Nautilus train gear, excessive depth coaching was later tweaked and additional advocated by the late Mike Mentzer, a Mr. Universe winner from the golden period of bodybuilding.

Having studied Mike Mentzer’s tackle Excessive Depth Coaching, I favored the thought of a full physique exercise taking every muscle group to failure.  After the big pressure a exercise like that’s sure to put on the physique and the nervous system, it’s widespread sense that you will want just a few days to get well.  Nonetheless, I really like to coach and may by no means think about taking a time without work. Within the spirit of wanting to present a few of Mentzer’s Excessive Depth rules a strive however nonetheless adhere to my very own no days off schedule I made a decision to place collectively a plan – the Full Physique Blast Off.

FBBO Overview

The Full Physique Blast off is a heavy, excessive depth full physique routine that’s performed each 4 days.  The principle routine on Day 1 incorporates solely 5 large compound lifts and every one is completed till failure utilizing the rep scheme 20, 10, 10, 5, 5, 3, 2, 1 and ending with a 5/10/20/50 strip down.  The exercise ends with a 6 minute set of various plank positions.

Day 2 is an energetic restoration day with 25 minutes of sunshine cardio and a few a lot wanted foam rolling for the muscle mass of the decrease physique.

Day 3 begins with a pre-hab routine designed to enhance activation, appropriate imbalances and enhance flexibility.  As soon as the pre-hab routine is full, you’ll full 5 rounds of a body weight circuit designed to get the blood shifting and exercise any lingering soreness from the day 1 exercise.

As you’ll be able to see from the overview, this isn’t a traditional excessive depth coaching routine, however one which follows just a few of Mentzers rules however with my twist on them.  For starters, I at all times imagine that there’s something you are able to do every day exercise clever. So that you’re actually sore from the complete physique routine? Taking a time without work from heavy lifting is a good suggestion, however taking a time without work fully from coaching shouldn’t be an choice.  Lively cardio, pre hab routines, and physique weight actions are a great way to permit your physique to get well and develop however nonetheless get one thing completed within the fitness center. One other precept of Mentzer’s was taking every train to absolute failure – both via tremendous sluggish reps, negatives or lengthy paused contractions to finish a set.  Though I like this concept, I felt the best manner for most individuals – together with novice lifters or lifters who don’t have the luxurious of a coaching companion – to attain complete fatigue was to incorporate a excessive rep drop set to finish every train.

Set Up

Day 1of this routine is the place all of the heavy lifting is completed.  The workout routines used are Squat, Bench, Deadlift, Standing Overhead Dumbbell Press, and a single arm Dumbbell Bent over Row,  Every week you’ll alternate these workout routines with an analogous variation then swap again the next week. Squat switches out to Entrance Squat, Bench is changed by Incline Bench, typical Deadlift turns into Sumo Deadlift, Overhead press turns into an Iso-Press, and DB Row will get subbed out for T-Bar Row.  For every train begin with a heat up set of 20 reps with the bar solely to get the motion sample down. Subsequent begin with a lightweight weight for 10 reps, then a heavier set for a tough 10. Two heavy units of 5 ought to permit you to work as much as a the correct beginning weight for a 3, 2, 1 ending at or near your max.  Following the heavy single, decrease the burden to what you used on the primary set of 5 and carry out a 5/10/20/50 strip down. Relaxation roughly a minute between every set, and not more than 2-3 minutes between workout routines. Simply to present you an concept of the way to construction your units and weights, right here is an instance:


20 x bar solely

10 x 135

10 x 225

5 x 245

5 x 275

3 x 315

2 x 335

1 x 365

5 x 245/10 x 185/20 x 135/50 x bar

The above weights are simply an instance, be certain that to scale the whole lot based mostly in your energy, expertise and talent.

Day 2 begins with 25 minutes on a stationary bike at roughly 120-160 watts.  It is best to get a superb sweat and leg burn, nevertheless it shouldn’t be so tough that you simply can not preserve a superb velocity.  After ending biking, shadowbox flippantly for 10 minutes. Should you don’t know the way to shadowbox (or really feel like an fool doing it in the course of your large field fitness center), then choose one other type of cardio that entails the muscle mass in your higher physique and core.  This may very well be a rower, an air dyne, or perhaps a bounce rope. The purpose just isn’t exhaustion, however simply to get the blood flowing and loosen up slightly. Finish at this time’s exercise with 10 minutes shifting round on a foam curler. Should you don’t have already got one I extremely advocate getting one.  Nothing feels higher the day after a tricky session than smashing and rolling round to loosen up and work the soreness out of your legs, gluten and hips. It’s like having your personal private deep tissue masseuse that matches in your fitness center bag.

Day 3begins with my normal damage prevention/pre-hab/core activation routine.  Here’s a description of every motion or place:

Dynamic Stretch:

-Achilles Stretch – 10.  Begin by standing along with your toes on a block or a plate and permit your heals to decrease to the bottom, stretching the calves.  Bend ahead and contact your toes,concurrently pulling them up away from the ground.

-Strolling Stretch – 5.  Contact your toes, stroll your palms out right into a push up place and as far previous that as you’ll be able to whereas maintaining your core tight.  Stroll your ft as much as your palms maintaining your legs as straight as potential.

-Lunge Twist – 5/5.Step out right into a lunge and place your reverse hand on the bottom.  Stretch your identical aspect elbow towards the in step of your entrance leg then twist your shoulders as you attain that hand in the direction of the ceiling.

Shoulder Pre-hab:

-Butterflys – 12 –sit on the bottom along with your again towards the wall and your ft in entrance of you with the soles pushed collectively.  Elevate your palms up overhead and again down (consider making a snow angel) as you press your arms again into the wall.

-3 manner shoulders – 12.  Lay face down along with your arms prolonged in entrance of you in a Y place and lift your arms off the bottom.  Do 12 along with your thumbs up, 12 with thumbs rotated down, and 12 along with your arms bent at 90 levels.

Spinal Mobility:

-Thoracic Twist – 10/10 – get on all fours and place one hand behind your head.  Rotate your elbow down till it touches your thigh then rotate up till that elbow factors in the direction of the ceiling.

-Upward Canine/Downward Canine – 5/5. Begin in a push up place then arch your hips up and push your shoulders down till you might be in an “A-frame” place.  Maintain for just a few seconds and push your heals towards the ground then swoop down and arch your chest up as your hips contact the ground.

Core/Posterior Chain Activation:

Lifeless Bugs –30 seconds – lay in your again along with your head near the wall.  Elevate your legs up and press your backbone flat to the ground, participating your abs as you press your palms towards the wall.

Kneeling Hamstrings – 10 seconds– kneel going through a wall along with your arms unfold out at your sides.  Curl your ft up squeezing and contracting your hamstrings.

Glute Bridge – 5 x 5 second holds – lay in your again in a sit-up place.  Press your ft into the ground as you contract your gluten as you bridge your hips up.

Following the rehab routine you’ll full 5 rounds of a body weight circuit.  Begin with 5 pull ups adopted by 10 dips, 8 underhand chin-ups, and 15 push ups.  In between every spherical full 2 minutes of strolling lunges. Keep in mind – the purpose is to get  good pump and sweat, to not completely exhaust your self. If needed, cut back the reps on this body weight routine slightly.

Day 4 begins the cycle over once more and it’s time for an additional Full physique Blast Off, the one distinction is you’ll substitute the listed variations for the 5 foremost workout routines.  After every 4 day cycle you’ll toggle backwards and forwards between the principle workout routines and their counter components. This routine will take some getting used to but when performed correctly and with sufficient depth I feel you’ll like it and see some critical beneficial properties.  Be sure to observe me on Instagram @coachmyers_gutcheck for extra every day motivation and distinctive exercise concepts.

Full Physique Blast Off Routine:

Day 1 *on workout routines 1-5 make the most of the rep scheme: 20 (bar solely), 10, 10, 5, 5, 3, 2, 1, 5/10/20/50

  1. Squat (week 2 change to Entrance Squat)
  2. Bench (week 2 change to Incline Bench)
  3. Deadlift (week 2 change to Sumo DL) ***no 5/10/20 on deadlift
  4. Standing Overhead DB Press (week 2 change to Standing DB Iso-press)
  5. DB single arm row – either side. (week 2 change to T-Bar Row)


  1. Plank positions – 6 minutes

Day 2

Lively Restoration:

25 minutes bike @120-160 Watts

10 minutes shadow field

10 minutes Foam Roll:  Hips, glutes, adductors, quads

Day 3


Posterior Chain/Hips:

Achilles Stretch – 10

Strolling Stretch – 5

Lunge Twist – 5/5


Butterflys – 12

3 manner shoulders – 12

Thoracic Twist – 10/10

Upward Canine/Downward Canine – 5/5


Lifeless Bugs – 30 seconds

Kneeling Hamstrings – 10 seconds

Glute Bridge – 5, 5 second holds

Body weight Circuit: 5 rounds

5 Pull Ups

10 Dips

8 ChinUps

15 Push Ups

2 minutes Strolling Lunges

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