When it comes to a training approach for a sizable percent of gym trainees, one of the best and most efficient is a full-body training routine. Efficient because it entails hitting all the major muscle groups in one session.
As you can imagine, this is also the approach that will burn more calories and body fat than the typical workout split.
I've been using this workout for several clients and have been getting great results in terms of size and conditioning gains. Since all of these movements primarily involve super-setting multiple large muscle groups, there is a massive metabolic boost from this routine.
In terms of bang-for-your-buck, you can't beat this kind of efficiency in a training routine either. Like any full body routine, this combines upper pushing and pulling with lower body movements.
I like to use this sort of approach to training athletes like this as well. You will every major muscle group in the body activated.
What I've found is that each superset block takes about 15 minutes or so to complete, so that the workout and the ten or fifteen minutes of post-exercise oxygen consumption ("EPOC") will only take an hour. Not bad to scorch your whole body and get conditioning in in that time frame.
Each of the exercise groupings are done together. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. And then do that three times to get three sets of each.
How Many Days a Week Should I Do This?
I would not really advocate anything set in stone as that is up to your recovery, but I would take at least a day's rest in between each training session and even maybe 2 or 3.
So, for example, you could go Monday-Wednesday-Friday one week and then Monday and Thursday the next week. Trust me, this is a pretty hard routine as the super-setting increases the stress on the nervous system.
The Full Body Superset Workout
A1. Front Squat 3 sets x 4-6 reps
A2. One-Arm Dumbbell Rows 3 sets x 6-8 reps
B1. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps
B2. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps
C1. Barbell Triceps Extensions 3-4 sets x 8-10 reps
C2. Push-ups 3-4 sets x rep fail
Finish with: 10-15 Minutes Energy Systems Work: skipping, vertical jumping drills, etc. The last superset will really nail your triceps!
A1. Deadlift (pick one) 3 sets x 5 reps
A2. Chin-ups or Pull-ups 3-4 sets till rep fail (you will get a lot of core work with the push-ups too!)
B1. Overhead Press (barbell or dumbbell) 3-4 sets x 8-12 reps
B2. Single-Leg Dumbbell Deadlift 3-4 sets x 8-12 reps
C1. Dumbbell Cross-Bench Pullovers 3 sets x 10 reps (not only do these pullovers work the chest and back, they also hit the triceps too!)
C2. Barbell Curls 3 sets x 10-15 reps
Finish with: 10-15 Minutes Energy Systems Work: skipping, sideways jumping drills, etc.
With this routine, you will feel that you have sufficiently fatigued all of the major muscle groups in one session.
If one were to do this two days a week, it would leave a lot of room for other training, like playing and practicing your sport for example. To aid recovery, spend the off days doing some stretching, yoga, leisurely swimming or walking for 45 minutes to an hour.
Give this one a try. Size, bulk, gains, thickness, hypertrophy and conditioning in one hour!