Routine Quick Glance
- Full Body 4 times a week.
- Great for lifters of all experience levels.
- 6 weeks of training followed by a deload.
- No dedicated leg day. Legs are performed with other muscle groups.
- Hypertrophy focused progression system.
- Versatile and easily customizable.
Full Body Momentum is a full body hypertrophy focused routine performed four times a week that is aimed at lifters of all experience levels who want to focus primarily on muscle growth rather than strength. This routine focuses heavily on the concept of adding volume over time in the form of increasing the amount of sets performed each week in order to elicit optimal muscle hypertrophy. The routine consists of six weeks of training followed by a deload.
Because these workouts are full body, you never have to deal with a dedicated leg day as legs are done on the same day as other muscle groups. For many, this alone can be a big motivator to hit the gym each workout day - many people dread leg days and lack motivation to go to the gym on leg days. This is actually the reason why I personally created and follow this routine myself. I lacked motivation on leg days and decided to group legs with other body parts so I'd never have to do another day of just legs while still giving them the same quality workouts.
- Sunday: Rest (Optional: Weak Points)
- Monday: Workout A1
- Tuesday: Workout B1
- Wednesday: Rest
- Thursday: Workout A2
- Friday: Workout B2
- Saturday: Rest (Optional: Weak Points)
Click here for an example of a full 3 week workout showing volume increases.
- Bench Press 3x6
- Back Squat 3x6
- Low To High Cable Crossovers 2x12
- Seated Dumbbell Press 2x8
- Leg Extensions 3x12
- Calve Raises 4x15
- Cable Tricep Pushdowns 2x12
- Barbell Upright Rows 3x15
- Dumbbell Lateral Raises 3x15
- Dumbbell Reverse Flyes 3x15
- Weighted Chin Ups 3x8
- Seated Cable Row 3x10
- Single Arm Lat Pulldowns 2x12
- Romanian Deadlift 2x8
- Reverse Hypers/Hyper Ext. 2x12
- Cable Crunches 3x15
- Barbell Curls 3x10
- Dumbbell Hammer Curls 2x15
- Snatch Grip Barbell Shrugs 3x12
- Close Grip Bench Press 3x8
- Incline Cable Flyes 3x12
- Barbell Overhead Press 2x8
- Box Squat 3x8
- Dumbbell Lunges 3x12
- Calve Raises 3x20
- Cable Lateral Raises 3x12
- Single Arm DB Lateral Raises 3x12
- Cable Tricep Overhead Ext. 3x12
- Dumbbell Reverse Flyes 3x15
- Bent Over Barbell Row 3x10
- Pull Ups 3x10
- Dumbbell Row 2x12
- Stiff Leg Deadlifts 3x8
- Weighted Crunches 3x12
- Reverse Hypers/Hyper Ext. 3x20
- Dumbbell Curls 3x15
- Rope Hammer Curls 3x15
- Dumbbell Shrugs 3x15
How to progress on your lifts (Momentum Progression System)
The progression system of this routine is hypertrophy focused and thus focuses on increasing total volume (total sets) over a period of weeks. The routine consists of six week cycles of training followed by a deload. The six weeks are divided into two separate three week "sub cycles". During each three week cycle, the amount of sets you perform each week increases. At the end of each three week cycle, the amount of sets you do resets back down to week one levels, but you then add weight and/or repetitions to your exercises before increasing the sets over the next three week cycle. After the second three week cycle you are to take a deload before repeating the process all over again.
It's important to note that you'll likely be unable to add sets to every single muscle group and every single exercise, as this will result in volume levels that are too high to recover from optimally. To implement this progression system properly, add 1-2 sets per muscle group that you want to prioritize each week, while increasing volume load in the form of added load or reps for other muscle groups. For these muscle groups you will add reps, load or both in order to keep your RIR the same or lower by 1 RIR (no more) instead of adding sets.
Example Progression (Prioritzed Muscle vs Non-Prioritized)
- Week 1: Bench Press 3x10 @ 200 lbs / Barbell Curls 3x10 @ 80 lbs
- Week 2: Bench Press 4x10 @ 200 lbs / Barbell Curls 3x11 @ 80 lbs
- Week 3: Bench Press 5x10 @ 200 lbs / Barbell Curls 3x12 @ 80 lbs
- Week 4: Bench Press 3x10 @ 210 lbs / Barbell Curls 3x10 @ 85 lbs
- Week 5: Bench Press 4x10 @ 210 lbs / Barbell Curls 3x11 @ 85 lbs
- Week 6: Bench Press 5x10 @ 210 lbs / Barbell Curls 3x12 @ 85 lbs
- Week 7: DELOAD
Maintaining proper RIR
Unless otherwise stated, all exercises should be performed within a certain RIR (Reps in Reserve) range. While you do not need to follow this exactly, you should aim for an RIR of 4-3 on week one, 3-2 on week two and 2-1 on week three; you can reduce this RIR range by 1 for easier isolation movements to train closer to failure. While it's difficult to always hit RIR perfectly, this just acts as a rough guide for how difficult your training should feel over the training cycle. Start off with relatively "easy" sets on week one and slowly increase the sets and RIR over the weeks.
RIR is more important than rep range
Maintaining the above RIR range is more important than staying within the prescribed rep ranges. What this means is that if an exercise is prescribed 3 sets of 10 and you reach 10 repetitions but feel like you have more than 4 reps left in you, it is more important to get a few extra reps so that you hit the target RIR range than it is to stop at the prescribed rep range. This also holds true if you have to get too close to failure in order to reach the prescribed rep range; in this case you would simply stop the set a few reps early in order to not get too close to failure. The reason for this is because muscle growth occurs only within a certain proximity to failure, so if you fail to reach this point during a set just for the sake of stopping at a given rep number, you'll lose out on progress.
It is best to adjust the load for an exercise to one that allows you to hit the prescribed rep range while also falling into the proper RIR range.
Customizing rep ranges
The rep ranges prescribed are place holders and are less important than simply maintaining proper RIR (as mentioned above). That being said, you can choose any rep range for a given exercise as long as it falls within the 6-30 rep range and you maintain an RIR of 4-0. Studies have been done in this range of repetitions and have shown that muscle hypertrophy is similar across all rep ranges. However, it is important to note that strength progress is faster in the lower rep ranges, which is why I typically like to prescribe lower rep ranges for the big compound movements such as bench and squat. This is, however, not mandatory if your only concern is muscle growth.
Exercise selection and customization
The exercises listed in this routine can be replaced with similar movement patterns if you wish. However, I would recommend not changing them unless you are confident in your ability to understand which exercises are similar enough to the ones prescribed in this routine to act as replacements. Make sure that the movement you're using as a replacement can be performed with a full range of motion with minimal to no discomfort and falls into the same exercise category. For example, pull ups can be replaced with lat pull downs because they are both "vertical pulls". Bench press can be replaced with floor press because they're both horizontal pushing movements, as well as bench press variations.
Choosing the right volume levels for yourself
The amount of volume (sets) prescribed here is simply a place holder, but is modeled after a training cycle that I personally ran myself. The amount of volume that a given person needs to make progress is highly individualistic.
I recommend adjusting these levels to those which allow you to have relatively easy training on week one while getting near your limits on week three. Towards the very end of each cycle (week six), adjust volume levels to those which are slightly over what you'd normally be able to recover from in order to take advantage of the following deload.
To add volume, you can add additional sets to existing exercises or you can add additional exercises for that muscle group. To reduce volume, you can reduce the amount of sets done on a given exercise or remove an exercise for a muscle group that you want to reduce volume for.
There are two main reasons why I prescribe Stiff Leg Deadlifts over Conventional Deadlifts in this routine. The first reason is because since this is a hypertrophy focused routine, each exercise is used to target specific muscle groups while generating the least amount of fatigue in the process. With Stiff Leg Deadlifts, the intention is to hit and produce hypertrophy in the posterior chain, specifically the glutes, hamstrings and lower back. Stiff Leg Deadlifts also produce a lot less fatigue than conventional deadlifts, due to using a lighter load targeting slightly less muscles overall.
Rotating exercises and rep ranges
After each training cycle, I recommend rotating exercises and/or rep ranges to keep things fresh, reduce the chances of overuse injuries and to make sure you're targeting your muscles in a variety of ways and angles to maximize muscular development. Performing the same exact exercises and rep ranges week in and week out can eventually lead to injury, boredom and sub-optimal progress.
Why Stiff Leg Deadlifts over Conventional Deadlifts?
The second reason for using Stiff Leg Deadlifts is because of the fact that in this routine you are performing lower body two days in a row, but each lower body day is split between quad + calf focused the first day and posterior chain (glutes, hamstrings, lower back) the following day to avoid too much overlap between the muscles trained. Conventional deadlifts hit the quads pretty hard, which may be difficult considering the day prior to deadlifts you will be focusing on the quads via squats and other quad movements.
If you run the alternative schedule in which you're training every other day, you may be able to get away with performing Conventional Deadlifts (or a similar variation) without issue, since you'll have a day of rest after hitting your quads before the deadlift day.