In the world of fitness, training methods vary widely. Some individuals are dedicated to high-intensity interval training (HIIT), while others strive for personal records in CrossFit or focus on incremental gains in traditional weightlifting. Yet, one efficient and swift way to achieve fitness is through a comprehensive full-body workout routine. Although this approach may not isolate each muscle group as a traditional split routine does, it permits you to engage multiple muscle groups simultaneously, delivering significant results in less time.
Even six-time Mr. Olympia, Chris Bumstead, known for his meticulous attention to muscle development, endorses full-body training in his post-competition career. Bumstead recently unveiled his specific total-body workout, which aims to help others enhance testosterone levels, build muscle, and maintain joint health.
Warmup Routine
Prior to diving into the main workout, a proper warmup is essential. Here’s a suggested sequence:
- Banded Pull-Apart: 1 set of 20 repetitions
- World’s Greatest Stretch: 1 set of 5 repetitions per side
- Bodyweight Squats: 1 set of 15 repetitions
- Pushups: 1 set of 10 repetitions
- Walking Lunges: 1 set of 10 repetitions per leg
- Light Romanian Deadlifts (RDLs): 1 set of 12 repetitions
Comprehensive Muscle-Building Workout
Next, proceed to the primary muscle-building exercises, which focus on various strength movements:
A. Front Squat
1. Grip a barbell with hands shoulder-width apart and raise your elbows until your upper arms are parallel to the ground.
2. Remove the bar from the rack, resting it on your fingertips.
3. Step back, positioning your feet shoulder-width apart with your toes slightly pointed out.
4. Squat down as low as possible while maintaining the arch in your lower back.
5. Complete 4 sets of 6 to 8 repetitions.
B. Incline Dumbbell Press
1. Adjust a bench to a 30- to 45-degree incline and lie back with a dumbbell in each hand.
2. With palms facing forward, press the weights up from shoulder level.
3. Perform 4 sets of 8 to 10 repetitions.
C. Trap-Bar Deadlift
1. Stand at the center of the trap bar and bend at your hips to grasp the bar’s handles.
2. Keep your lower back naturally arched and chest facing forward.
3. Push through your heels to lift the bar off the ground and fully extend your hips.
4. Maintain the bar close to your body during the movement.
5. Aim for 6 to 8 repetitions in each set.
D1. Pullup
1. Hold onto a pull-up bar with an overhand grip.
2. Hang from the bar, then pull yourself up until your chin is above the bar.
3. Lower yourself until your chin is below the bar to complete one rep.
4. Complete 3 sets of 8 to 10 repetitions.
D2. Standing Overhead Press
1. Stand with a dumbbell in each hand at shoulder height.
2. Engage your core and press the weights directly overhead.
3. Perform 3 sets of 8 repetitions.
E1. Bulgarian Split Squat
1. With a dumbbell in each hand, position the top of one foot on a bench behind you at lunge length.
2. Lower your body until your front thigh is parallel to the ground and your rear knee nearly touches the floor.
3. Aim for 3 sets of 10 repetitions per leg.
E2. Hanging Leg Raise
1. Hang from a pull-up bar.
2. Engage your core and lift your legs until they are parallel to the ground.
3. Complete 3 sets of 15 repetitions.
Conclusion
This full-body workout, inspired by Chris Bumstead’s regimen, emphasizes engaging multiple muscle groups while promoting overall strength and muscle growth. By integrating these exercises into your fitness routine, you can boost testosterone levels and enhance your physical health.
