Full Body Training For Advanced Lifters: High Rep Legs? Cutting/Recomp?

Bigger Stronger Leaner
1

Hi Paul

I’ve been doing a standard 5 day “Bro Split” routine for many years now, and wanted to get into Full Body Training. Been looking for a 4 day Full Body routine and came across your article, which is great! Really looking forward to try it

I was looking at Day 1, and just wanted to ensure that I’ve understood this correctly:

Day 1

Exercise Sets Reps
Performance Work – Legs and Back
Quad-Focused Movement – Squat, Hack Squat, or Leg Press 1-2 15-20
Hamstring-Focused Movement – Good Morning, Stiff-Leg Deadlift or RDL 1-2 10-12
Vertical Pull – Pulldown or Chin Variation 2
Horizontal Pull – Any row variation 1-2

For the Quad and Hamstring focused movement, they are high rep sets and not like the 8-10 rep sets for Chest and Shoulders in Day 2.

Also, for the Vertical Pull and Horizontal Pull, what are the rep ranges for these please? As they don’t show in the routine.

Lastly, would this routine be any good during a cutting/recomping phase?

Many thanks for your help with this. Really looking forward to start with this!

2

Not sure why those rep ranges aren’t there but they would be 8-10.

There is no such thing as a good “cutting routine”. Or a “bulking routine”. All programs that build muscle can be used for both (and should be used for both).

3

Hi Paul

Thank you very much for the fast reply and clarifying that for me, much appreciated!