Full Body Flock Fitness

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The way you do one thing is the way you do everything. It’s about consistency. Showing up when you’re tired. Showing you when you just don’t feel like it. Follow the schedule below. We share what the goals are behind this full body workout plan, along with notes going over some basics to set you up for success. We have the workout plan with videos as well. Follow us and tag us and ask how you can receive the whole workout plan with videos as well! We are here to empower you to empower yourself!


Monday: Full Body Workout 
Tuesday: Off or Cardio
Wednesday: Full Body Workout
Thursday: Full Body Workout
Friday: Off or Cardio
Saturday: Full Body Workout 
Sunday: Off

1. Muscle Mass in Posterior Chain
2. Learn Proper Training Techniques
3. Thoracic Rotation/ Neck Mobility
4. Improve Overall (total body) Strength
5. Improve Squatting Form

I’m a huge fan of simple programs. But note, simple doesn’t mean easy. I think there is a lot of misinformation online about training these days. Many trainers promote excessive variability. To build muscle, strength, and power, it’s wise to stick to tried and true methods of training.

Our program will focus on hinging, squatting, pushing, pulling, rotation, and anti-rotation exercises. We will use barbells, kettlebells, dumbbells, the trap bar, TRX, and bodyweight.

About Tempo:
The tempo in which you perform your exercises matters. Sometimes you see gym goers performing their reps quickly without reaching a full range of motion in the muscle group. This is a mistake because it will cause uneven soreness and tightness in the muscle tissue. Strength training should increase the muscle tissue during the workout. 

Here is how tempo works: there will be three numbers written with a hyphen in between 
i.e; x-x-x

In this first phase of the program, you will a few tempo schemes depending on the exercise and how much we want to stress the eccentric. 

Example of medium tempo: 2-2-2. This means that the eccentric (way down or up depending on exercise) will be a 2 count, the pause at the bottom or top will be a 2 count, and the concentric (way up or down depending on exercise) will be a 2 count. 

If it were 4-1-1, you would go down for four, hold for 1, then come up on a 1 count, etc.

About Volume
For the first 2 weeks of your program, do the lower number of sets listed. After week 2, we will add in the higher numbers of sets listed. Start conservatively and don’t go for any PRs. We are building a base of strength and power in this program that will unlock new levels in future programs. 

About Sets
Your exercises will be listed as A,B,C. Exercises A and B are to be performed back to back without rest. Exercise C is either a stretch or mobility exercise, or core exercise. If needed, take a short break 60-120” after exercise C before returning to exercise A, B, then C for the designated number of sets. These are “triple” or “giant” sets.  

Warm Up:
1. Treadmill Jog or Concept2 Rower – 5 Minutes or 1000m
2. Athletic Warmup
3. Kettlebell Arm Bar + Bent Arm Bar 5 + 5
4. Prying Goblet Squat 1 set, 30-60”
5. Banded Hip Bridge 1 set, 30 reps
6. Hanging from Bar – 1 set of 45-60”

Full Body Workout
A. Trap Bar Deadlift – 5 reps, 7 sets
B. Kettlebell Press – 5 reps, 5 sets
A. Barbell Bent Over Row – 8-12 reps, 3-4 sets
B. Heavy Kettlebell Swing – 12 reps, 3-4 sets
C. Dumbbell Lateral Raise – 12-15 reps, 3-4 sets
A. TRX Atomic Pushup – 15 reps, 3 sets
B. Rope Face Pulls – 15 reps, 3 sets
C. Bretzel Stretch – 45” hold/side, 3 set

A. Barbell Back Squat – 5 reps, 7 sets
B. Pullup – 5-10 reps, 5 sets
A. Single Leg Double Kettlebell Romanian Deadlift 5-7 reps, 3-4 sets
B. Single Arm Kettlebell Swing – 12 reps/side, 3-4 sets
C. Hanging Leg Raise – 12 reps, 3-4 sets
A. Dumbbell Bench Press – 12 reps, 3 sets
B. Standing Cable Row – 12-15 reps, 3 sets
C. Couch Stretch – 45” hold/side, 3 sets 

A. Weighted Chin-Up – 5 reps, 5 sets
B. Weighted Dip – 5 reps, 5 sets
C. Kettlebell Swing – 10 reps, 5 sets
A. Barbell Hip Thruster – 12 reps, 3-4 sets
B. Back Extension on GHD – 10-15 reps, 3-4 sets
C. Half-Kneeling Pallof Press – 10-12 reps, 3-4 sets
A. Incline Dumbbell Curl – 8-12 reps, 3 sets
B. Rope Triceps Extension – 15 reps, 3 sets
C. External Rotation (knee to elbow) – 10 reps/side, 3 sets

A. Barbell Conventional Deadlift – 12 reps, 3-4 sets
B. Double Kettlebell Press – 5-8 reps, 3-4 sets
A. Dumbbell Bent Over Row – 12 reps, 3-4 sets
B. Single Arm Incline Bench Press – 8-12 reps, 3-4 sets
C. Cable Wood Chop – 12 reps, 3-4 sets
A. Double Kettlebell Clean + F. Squat – 10 reps, 3 sets
B. Double Kettlebell Rack Farmers Carry – 60 yards, 3 sets
C. Turkish Get Up 2+2, 3 sets