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The Most Uncommon Full-Body Workout

Get a full-body blitz with this workout that utilizes unconventional exercises.

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  • 2 days

  • 13

  • Yes

Barbell Good Morning Exercise
Pavel Ythjall
Barbell Good Morning Exercise
Pavel Ythjall

Whether you’ve shied away from these out-of-the-ordinary exercises because they’re too difficult or simply because you didn’t know they existed, we’ve compiled them into a workout that will work your entire body. Try this upper-body/lower-body two-day split for a full-body blitz your muscles will never see coming. 

Routine

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Day 1

Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 13

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
8-10
Rest
--
Use a crush-grip: inside of dumbbells touching, pressing them together as hard as possible. Perform 4 sets if possible.
Exercise 2 of 13

Barbell Bent-Over Row

Equipment
Barbell
Sets
3
Reps
8-10
Rest
60 sec
Perform 4 sets if possible.
Equipment
Barbell, Bench
Sets
3
Reps
6
Rest
60 sec
Exercise 5 of 13

Barbell Upright Row

Equipment
Barbell
Sets
3
Reps
10-12
Rest
60 sec
Use a wide grip. Perform 4 sets if possible.
Exercise 7 of 13

Biceps Ladder

Equipment
Sets
1
Reps
to failure*
Rest
60 sec
*Go up the ladder to failure.

Day 2

Lower Body + Core

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 13

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6-8
Rest
60 sec
Exercise 9 of 13

Overhead Barbell Squat

Equipment
Barbell
Sets
3
Reps
8-10
Rest
60 sec
Exercise 10 of 13

Good Morning

Equipment
No Equipment
Sets
3
Reps
10-12
Rest
60 sec
Perform with a barbell.
Exercise 11 of 13

Seated Leg Curl

Equipment
Sets
3
Reps
12
Rest
60 sec
Can be substituted for a lying leg curl.
Exercise 12 of 13

Seated Medicine Ball Rotation

Equipment
Medicine Ball
Sets
3
Reps
15-20
Rest
60 sec
Perform 4 sets if possible.
Exercise 13 of 13

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
60 sec
Perform 4 sets if possible.
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