Are you looking for a completely limitless method of training which will allow you to hit the major muscle groups, and always keep your body guessing? Here is a routine which gives the trainer almost complete freedom in the direction his workout takes. It sticks to a framework which helps to deliver the most results, while at the same time giving the trainer plenty of options.

On each of the eight movements below, complete 2 to 4 sets, whatever your body tells you is right. Your total workout will therefore be somewhere between 16 sets and 32 total sets. You should utilize a repetition range which changes with each set. In other words, use pyramiding. Your first set should be 10 to 12 reps. Your second set should be 8 to 10 reps. Each set after that should consist of 6 to 8 very heavy reps, with cheating allowed on the final set. Your workout will look like this.

Choose one => deadlifts, rows, pullovers, pulldowns (or any variation)
Choose one => squats, hack squats, front squats, lunges, leg press (or any variation)
Choose one => bench press incline decline or flat, dumbbells incline decline or flat (or any variation)
Choose one => military press, upright row, dumbbell press, side laterals, front raises (or any variation)
Choose one => bent over rows, reverse pec deck (or any variation)
Choose one => barbell curl, cable curl, preacher curl, front double bicep curl with the puller (or any variation)
Choose one => close grip bench, dips, v-bar pushdowns, skull crushers (or any variation)
Choose one => ab exercise (or any variation)

This type of training is not right for beginner trainers, as they may not have the correct mind-muscle connection to know when a body part has had enough, or when one is being neglected. If you’re an intermediate trainer, you’ll possess a fair estimation of how to train your body. The above routine allows you to train with absolute muscle confusion, while still hitting all the important areas. The human body is a remarkably adaptive organism, and the trainer needs to continually mix up training protocols in order to keep the muscles growing. They will only grow to the point in which they are absolutely required.

A routine like this is very useful in home and crowded gym settings. At home, we often don’t always have access to lat pulldown machines or squat racks. This is a good time to steer your workout toward rowing, deadlifts, and other movements which can be completed using only a heavy barbell. Likewise, you may find yourself in a very crowded gym at 5 pm, when the free weight area is usually swamped with people. At times like these, you can modify your routine to focus more on exercises which use machines more than free weights.

Whatever training protocol you use, always mix things up to keep your body guessing, and growing. Even this routine will become tedious at some point, at which time you should switch to a workout with more structure.

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