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huxley
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HIGH IQ FULL BODY DAY YOU CAN PROGRAM INTO YOUR SPLIT
In this thread I’ll cover exercise selection based on science and preferences and why they will benefit you, as well as rep ranges, sets, rest time and biasing
I’m going to organise this into muscle groups then talk about order of exercises later.
SETS, REP RANGES & REST PERIODS:
Personally after trying many different versions of the fb split I wasn’t a huge fan of 1 set fb like most do so this is how I’d plan it:
-3 sets per muscle (generally)
This does not mean 3 sets per exercise but each muscle in general
I would choose usually two exercise that bias separate parts of the muscle and do 2 sets of one and 1 set of the other
Since one region of the muscle may get biased due to the extra set I swap each session which exercise is 2 sets and which exercise is 1
-4-8 reps per exercise
-All sets to failure or 1 rir
-Between every set should ~3-5 minutes INCLUDING BETWEEN UNILATERAL sets however it should be based on your heart rate and the actual feeling of rest of the muscle
-Should progressively overload/increase weight by 1.25-2.5kgs/~3-5lbs once you can get ~8 reps on the first set of each exercise and can do 4/5 reps on the new weight
HOW TO PRIORITISE A MUSCLE:
Prioritising a muscle is super easy
At one time I would not prioritise more than 3 muscles at a time as it wouldn’t be effective otherwise
-The muscle with the highest priority should always come FIRST in your session and you should order your workout starting with highest priority down to least priority
-If you would like you can also add a set for extra volume however don’t do more than 3 sets per exercise and don’t do more than 2 exercises with extra volume as it will be fatiguing for your later exercises
IN DEPTH EXPLANATION FOR EXERCISE CHOICE BASED ON EACH MUSCLE:
UPPER:
Triceps:
Personally I only do one tricep movement which is an extension with my arms by my sides as it sufficiently targets all three heads of the tricep and I want to focus on progression on that movement
-Back supported tricep extension
Put barbell pad on cable machine with the cable set to the top, using a v-bar and perform an extension
(Could substitute for any movement performing elbow extension with arms by the side such as single arm extensions or seated extensions)
-JM press/ Quinton press
Set up a JM press on a smith with a flat or slightly inclined bench and stack wrists over elbows and perform elbow+shoulder flexion bringing the bar to your chest
Quinton press is another exercise used to target the medial and lateral heads of the tricep however I believe you can sufficiently train the triceps with just an extension
-I’ll link some tiktoks to show form and setup below
(If only doing one movement i would recommend doing 3 sets as that would be the only stimulus for the triceps)
Biceps:
As both heads of the bicep have insert at the shoulder and elbow flexors there is no way to sufficiently isolate the heads of the bicep and anyone who says otherwise just doesn’t understand simple biomechanics
-Recline curl
Using a bench on not quite a 90° incline stand beside the bench using it to support your arm. It’s important to lean back and stand beside the bench as if you stand behind the bench and perform more of a preacher curl the bicep muscles will be disadvantaged due the unnecessary shoulder flexion
-Other exercises such as Bayesian curls would not be a good choice as the biceps are best leveraged in the lengthened position and a Bayesian curls is and ascending resistance movement which doesn’t have good leverage at the bottom of the movement
-I would also avoid movements without supports as it is just an unnecessary loss of motor unit recruitment
-Preacher curls would be the next best exercise however the brachioradialis is better leveraged in this movement due to the extra shoulder flexion however I will add onto that later
-I will attach links to TikToks for form and setup below
(Only 2 sets are needed for bicep growth each session however if you want to bring up your arms 3 sets would also be good as you are only doing 1 movement)
Delts:
Side delts:
-Any lateral raise variant
Preferably a seated + padded on the upper arm as sitting helps for stability as well as the pad being on the upper arm eliminates the extra joint movements involved when performing below the elbow. Only raise the arm up to 90° parallel with the body as above that the front delts have best leverage
Front delts:
-Wide grip half range of motion shoulder press
On a seated shoulder press machine or dumbbell if necessary perform a normal shoulder press stopping at 90° range of motion when parallel to your torso, this makes this movement best isolate the front delts as the side delts have best leverage below the 90° degree mark
Rear delts:
-Rear delt fly variant
Most likely on a pec deck set the arms to all the way back on the machine, sit backwards on the seat and perform a rear delt fly stopping at around 90° rom
I personally see no need to do this single arm with a greater rom as stretch mediated hypertrophe doesn’t affect the rear delts
(For the front and side delts I would recommend 2 sets for each movement)
(For the rear delts it would depend on the amount of sets of a Sagittarius pull you do that session as the rear delts get a lot of stimulus from that movement so if you do 1 sagittal pull do 2 sets but if 2 sets do 1)-read the lat section after if this doesn’t make sense
Chest:
The chest has ~3 regions however I don’t believe they each need biasing as just one or two movement can sufficiently stimulate the whole chest
-Flat machine pec fly
If possible use a padded pec fly where the pads are on the upper arm as it removes the joint movement of the elbow flexors
If not is fine but i would recommend dead stopping on pec flies as it helps standardise the range of motion
-Upper chest biased press
On an incline machine chest press use a narrow grip to ensure you keep a tucked arm path as the clavicular head of the chest (upper chest) benefits from shoulder flexion as well as adduction
Traps:
-Kelso shrugs
On a t bar row only perform the movement of the traps without the arm retraction as the rear delts will limit the traps
I’ll attach a link for form below
(Only 2 sets a session would be needed for traps but if you are trying to bring up your traps 3 sets would benefit you)
Lats:
-Frontal plane pull down/pullup
When performing any of the movements hold the range of motion between the 120° rom and around eye to chin level as the chest has best leverage about 120° rom
(Could also do a Keenan flap which follows the same principles)
-Transverse plane pull
On a chest supported row pull back to where your arm is in line with your torso, going any further won’t benefit your lat gains as it is unnecessary fatigue
Can be performed unilaterally however make sure to be secure with the other arm as when the weight pulls against the body the torque on the torso can negatively impact your set
(Each session pick one lat movement where you do 2 sets and one where you do 1, this is because you are able to slightly bias the different regions of the lats so without unnecessary volume you can equally target the lats by spreading the volume over 2 sessions where you would do 3 total sets for each lat movement in 2 sessions)
Spinal erectors:
-Bent back hip hinge
Ideally on a cable hip extension machine if you are lucky enough to have one at your gym however you can also perform back extension on a seated cable row doing an sldl similar movement
I’ll link a video with form below
-to hit the hamstrings with this movement just extend the rom further forward as the hamstrings do benefit from stretch mediated hypertrophe
(2 sets unless you are trying to prioritise do 3)
Abs
-Any well supported crunch
Abs only perform spinal flexion so any movement where you are flexing the spine is sufficient
Something like a hanging leg raise is often a bad choice as most people only perform the hip flexion part of the movement and is overly fatiguing
Personally I do a standing crunch with my back on the cable tower and a close grip pull down bar using straps to hold me in
However a decline crunch is also a very good movement
I’ll link videos for form below
https://vm.tiktok.com/ZN81kr2fU/-follow bigpro427
(2 sets unless you are trying to prioritise them do 3)
Forearms:
Brachioradialis:
-Top half ROM cuffed cable reverse curl
Performed exactly as it sounds in the name
Too half rom is preferable as in the lengthened position the biceps will have best leverage whereas in the top half of the range of motion the brachioradialis will
You can also use a Bluetooth D-handle to help maximise use the motor unit recruitment and stability of the movement
I’ll link a video below
-really good and informative video with extra information I didn’t include
I don’t believe other forearm exercises are needed as they get sufficiently trained in exercises such as bicep curls and it also would add extra volume I’m not looking to add to this simple work out
(2 sets unless you are trying to prioritise then do 3)
LEGS:
Quads:
-Leg extension
Set the seat further back than usual and set the pad to as far back as you can, use the handles to hold yourself down and straps if preferred. Perform the leg extension until the contraction of the quads at the top of the movement
Don’t ego lift
Leg extensions are the most vital quad movement as they hit all heads of the quad compared to a squat which can’t hit the rec fem
-Pendulum squat/Hack squat/Leg press
Any of these three movements are good for quad development especially the pendulum squat if you have it
Ensure the squat is completed with a full rom
Locking out on squat patterns is NOT going to break your legs just be sensible as it can be beneficial for standardising range or motion
(I would always recommend doing 2 sets of leg extension and only 1 of a squat pattern unlike when I say to swap the volume as squats can be very fatiguing and not as beneficial for quad growth as leg extensions)
Hamstrings:
-Seated hamstring curl
Can target the full hamstring in one movement if necessary just ensure you are properly secured and perform the full range of motion
Don’t ego lift
-Cable back extension
As previously mentioned when training spinal erectors this movement also sufficiently targets the hamstrings as well as also training the adductor magnus
(2 sets of each as the back extension also targets the erectors and adductors as mentioned earlier)
Ad/abductors
-Adductor machine
Set the range of motion to a point where you can dead stop it at the side and perform the movement as usual
Make sure you are fully sat back on the seat and if the movement becomes too light you can either move the seat back or adjust your foot positioning
-Abductor machine
All the same things apply
(2 sets of each unless you are trying to prioritise one then do 3 sets of that movement)
Glutes:
-Hip thrust:
On a stable machine if possible if not on a smith using a bench perform a hip thrust finishing the rom with the contraction at the top
(2 sets unless you are trying to prioritise then do 3)
Calves:
-Straight leg calf raise
On a standing calf raise machine or a leg press perform the bottom half range of motion of a calf raise making sure sure to keep the leg straight at all times as the calf is disadvantaged during knee flexion
(2 sets unless you are trying to prioritise then do 3)
This is my first long post on here and it took me quite a while and I’d like to help as many people as possible
Let me know if there’s anything I shoulder improve with formatting etc
I’ve got a lot more to post so lmk if you’d like to hear more and how I can improve
I’ll answer any questions you ask and I hope this has been useful
In this thread I’ll cover exercise selection based on science and preferences and why they will benefit you, as well as rep ranges, sets, rest time and biasing
I’m going to organise this into muscle groups then talk about order of exercises later.
SETS, REP RANGES & REST PERIODS:
Personally after trying many different versions of the fb split I wasn’t a huge fan of 1 set fb like most do so this is how I’d plan it:
-3 sets per muscle (generally)
This does not mean 3 sets per exercise but each muscle in general
I would choose usually two exercise that bias separate parts of the muscle and do 2 sets of one and 1 set of the other
Since one region of the muscle may get biased due to the extra set I swap each session which exercise is 2 sets and which exercise is 1
-4-8 reps per exercise
-All sets to failure or 1 rir
-Between every set should ~3-5 minutes INCLUDING BETWEEN UNILATERAL sets however it should be based on your heart rate and the actual feeling of rest of the muscle
-Should progressively overload/increase weight by 1.25-2.5kgs/~3-5lbs once you can get ~8 reps on the first set of each exercise and can do 4/5 reps on the new weight
HOW TO PRIORITISE A MUSCLE:
Prioritising a muscle is super easy
At one time I would not prioritise more than 3 muscles at a time as it wouldn’t be effective otherwise
-The muscle with the highest priority should always come FIRST in your session and you should order your workout starting with highest priority down to least priority
-If you would like you can also add a set for extra volume however don’t do more than 3 sets per exercise and don’t do more than 2 exercises with extra volume as it will be fatiguing for your later exercises
IN DEPTH EXPLANATION FOR EXERCISE CHOICE BASED ON EACH MUSCLE:
UPPER:
Triceps:
Personally I only do one tricep movement which is an extension with my arms by my sides as it sufficiently targets all three heads of the tricep and I want to focus on progression on that movement
-Back supported tricep extension
Put barbell pad on cable machine with the cable set to the top, using a v-bar and perform an extension
(Could substitute for any movement performing elbow extension with arms by the side such as single arm extensions or seated extensions)
-JM press/ Quinton press
Set up a JM press on a smith with a flat or slightly inclined bench and stack wrists over elbows and perform elbow+shoulder flexion bringing the bar to your chest
Quinton press is another exercise used to target the medial and lateral heads of the tricep however I believe you can sufficiently train the triceps with just an extension
-I’ll link some tiktoks to show form and setup below
(If only doing one movement i would recommend doing 3 sets as that would be the only stimulus for the triceps)
Biceps:
As both heads of the bicep have insert at the shoulder and elbow flexors there is no way to sufficiently isolate the heads of the bicep and anyone who says otherwise just doesn’t understand simple biomechanics
-Recline curl
Using a bench on not quite a 90° incline stand beside the bench using it to support your arm. It’s important to lean back and stand beside the bench as if you stand behind the bench and perform more of a preacher curl the bicep muscles will be disadvantaged due the unnecessary shoulder flexion
-Other exercises such as Bayesian curls would not be a good choice as the biceps are best leveraged in the lengthened position and a Bayesian curls is and ascending resistance movement which doesn’t have good leverage at the bottom of the movement
-I would also avoid movements without supports as it is just an unnecessary loss of motor unit recruitment
-Preacher curls would be the next best exercise however the brachioradialis is better leveraged in this movement due to the extra shoulder flexion however I will add onto that later
-I will attach links to TikToks for form and setup below
(Only 2 sets are needed for bicep growth each session however if you want to bring up your arms 3 sets would also be good as you are only doing 1 movement)
Delts:
Side delts:
-Any lateral raise variant
Preferably a seated + padded on the upper arm as sitting helps for stability as well as the pad being on the upper arm eliminates the extra joint movements involved when performing below the elbow. Only raise the arm up to 90° parallel with the body as above that the front delts have best leverage
Front delts:
-Wide grip half range of motion shoulder press
On a seated shoulder press machine or dumbbell if necessary perform a normal shoulder press stopping at 90° range of motion when parallel to your torso, this makes this movement best isolate the front delts as the side delts have best leverage below the 90° degree mark
Rear delts:
-Rear delt fly variant
Most likely on a pec deck set the arms to all the way back on the machine, sit backwards on the seat and perform a rear delt fly stopping at around 90° rom
I personally see no need to do this single arm with a greater rom as stretch mediated hypertrophe doesn’t affect the rear delts
(For the front and side delts I would recommend 2 sets for each movement)
(For the rear delts it would depend on the amount of sets of a Sagittarius pull you do that session as the rear delts get a lot of stimulus from that movement so if you do 1 sagittal pull do 2 sets but if 2 sets do 1)-read the lat section after if this doesn’t make sense
Chest:
The chest has ~3 regions however I don’t believe they each need biasing as just one or two movement can sufficiently stimulate the whole chest
-Flat machine pec fly
If possible use a padded pec fly where the pads are on the upper arm as it removes the joint movement of the elbow flexors
If not is fine but i would recommend dead stopping on pec flies as it helps standardise the range of motion
-Upper chest biased press
On an incline machine chest press use a narrow grip to ensure you keep a tucked arm path as the clavicular head of the chest (upper chest) benefits from shoulder flexion as well as adduction
Traps:
-Kelso shrugs
On a t bar row only perform the movement of the traps without the arm retraction as the rear delts will limit the traps
I’ll attach a link for form below
(Only 2 sets a session would be needed for traps but if you are trying to bring up your traps 3 sets would benefit you)
Lats:
-Frontal plane pull down/pullup
When performing any of the movements hold the range of motion between the 120° rom and around eye to chin level as the chest has best leverage about 120° rom
(Could also do a Keenan flap which follows the same principles)
-Transverse plane pull
On a chest supported row pull back to where your arm is in line with your torso, going any further won’t benefit your lat gains as it is unnecessary fatigue
Can be performed unilaterally however make sure to be secure with the other arm as when the weight pulls against the body the torque on the torso can negatively impact your set
(Each session pick one lat movement where you do 2 sets and one where you do 1, this is because you are able to slightly bias the different regions of the lats so without unnecessary volume you can equally target the lats by spreading the volume over 2 sessions where you would do 3 total sets for each lat movement in 2 sessions)
Spinal erectors:
-Bent back hip hinge
Ideally on a cable hip extension machine if you are lucky enough to have one at your gym however you can also perform back extension on a seated cable row doing an sldl similar movement
I’ll link a video with form below
-to hit the hamstrings with this movement just extend the rom further forward as the hamstrings do benefit from stretch mediated hypertrophe
(2 sets unless you are trying to prioritise do 3)
Abs
-Any well supported crunch
Abs only perform spinal flexion so any movement where you are flexing the spine is sufficient
Something like a hanging leg raise is often a bad choice as most people only perform the hip flexion part of the movement and is overly fatiguing
Personally I do a standing crunch with my back on the cable tower and a close grip pull down bar using straps to hold me in
However a decline crunch is also a very good movement
I’ll link videos for form below
https://vm.tiktok.com/ZN81kr2fU/-follow bigpro427
(2 sets unless you are trying to prioritise them do 3)
Forearms:
Brachioradialis:
-Top half ROM cuffed cable reverse curl
Performed exactly as it sounds in the name
Too half rom is preferable as in the lengthened position the biceps will have best leverage whereas in the top half of the range of motion the brachioradialis will
You can also use a Bluetooth D-handle to help maximise use the motor unit recruitment and stability of the movement
I’ll link a video below
-really good and informative video with extra information I didn’t include
I don’t believe other forearm exercises are needed as they get sufficiently trained in exercises such as bicep curls and it also would add extra volume I’m not looking to add to this simple work out
(2 sets unless you are trying to prioritise then do 3)
LEGS:
Quads:
-Leg extension
Set the seat further back than usual and set the pad to as far back as you can, use the handles to hold yourself down and straps if preferred. Perform the leg extension until the contraction of the quads at the top of the movement
Don’t ego lift
Leg extensions are the most vital quad movement as they hit all heads of the quad compared to a squat which can’t hit the rec fem
-Pendulum squat/Hack squat/Leg press
Any of these three movements are good for quad development especially the pendulum squat if you have it
Ensure the squat is completed with a full rom
Locking out on squat patterns is NOT going to break your legs just be sensible as it can be beneficial for standardising range or motion
(I would always recommend doing 2 sets of leg extension and only 1 of a squat pattern unlike when I say to swap the volume as squats can be very fatiguing and not as beneficial for quad growth as leg extensions)
Hamstrings:
-Seated hamstring curl
Can target the full hamstring in one movement if necessary just ensure you are properly secured and perform the full range of motion
Don’t ego lift
-Cable back extension
As previously mentioned when training spinal erectors this movement also sufficiently targets the hamstrings as well as also training the adductor magnus
(2 sets of each as the back extension also targets the erectors and adductors as mentioned earlier)
Ad/abductors
-Adductor machine
Set the range of motion to a point where you can dead stop it at the side and perform the movement as usual
Make sure you are fully sat back on the seat and if the movement becomes too light you can either move the seat back or adjust your foot positioning
-Abductor machine
All the same things apply
(2 sets of each unless you are trying to prioritise one then do 3 sets of that movement)
Glutes:
-Hip thrust:
On a stable machine if possible if not on a smith using a bench perform a hip thrust finishing the rom with the contraction at the top
(2 sets unless you are trying to prioritise then do 3)
Calves:
-Straight leg calf raise
On a standing calf raise machine or a leg press perform the bottom half range of motion of a calf raise making sure sure to keep the leg straight at all times as the calf is disadvantaged during knee flexion
(2 sets unless you are trying to prioritise then do 3)
This is my first long post on here and it took me quite a while and I’d like to help as many people as possible
Let me know if there’s anything I shoulder improve with formatting etc
I’ve got a lot more to post so lmk if you’d like to hear more and how I can improve
I’ll answer any questions you ask and I hope this has been useful
