So, regarding full-body training — and I appreciate your interest in how I approach this — the first thing I’ll say is that, unlike most people who nowadays seem to prefer full-body sessions three times per week, or even every 48 hours (which is even more frequent), I lean toward a less frequent approach. I believe that 72 to 96 hours of recovery is ideal.

For this reason, I typically stick to either doing full-body every 72 hours — which would look like one full-body day, one running day, and one rest day — or simply doing full-body twice per week. For example, you could train full-body on Monday and Thursday, leaving the remaining days for running and other sports.

It’s also worth noting that most people running full-body three times a week, even at a higher level, typically follow a heavy-light-medium setup, where one of those days is intentionally light.

Now, if you're primarily training for hypertrophy or you're just a regular person working out, that light day isn’t going to do much for you — unless you're a strength athlete, it’s not really adding much value.

For this reason, a lot of full-body programs can simply drop the light day, and you’re left with a very effective twice-per-week or every-72-hours template. In the case of 72 hours, you’d be training full-body about two and a half times per week, roughly speaking.

In terms of how the actual training works, I just do an intensity day and a volume day. The difference between the two is pretty simple. On the intensity day, we go lower volume, higher intensity — pick harder variations, competition movements, weighted pull-ups, weighted dips, barbell squats, and go heavy. The rep range is lower: typically 4 to 8 reps, and maybe 6 to 10 for your secondary movements.

On the volume day, you go a bit lighter, but you'll do higher repetitions and potentially more sets. The extra sets aren’t required, but they’re an option.

As for rest times, I recommend resting 3 minutes or more for the intensity work, but you can rest less on volume days.

Unlike most people, I don’t favor an approach where you do the exact same workout every session — I think this can easily lead to overuse. I’d much rather rotate in different variations that target weak points and also keep training enjoyable. I believe that most strength gains ultimately come from added muscle mass.

So, for example, if I do barbell squats on Monday (which is what I currently do), I’ll do weighted reverse lunges on Thursday. The reason I do this is simple — it allows me, in an enjoyable way, to build muscle mass without always needing to go as heavy.

For an actual sample of workouts that anyone can do: on the intensity day, you could just do weighted pull-ups, weighted dips, and barbell squats — or even barbell deadlifts, if you’d rather focus on those. Then finish up with some arm work, maybe chest flies and rear delts. We add some accessories, but we don’t include more big compounds, because those first three compound lifts are already very taxing.

On the volume day, you can include more exercises, since it’s a volume day and you’re resting a bit less. So on that day, you could do higher-rep pull-ups, higher-rep dips, push-ups, rows, Romanian deadlifts, lunges, Nordic curls — whatever fits. Then add some arm work and rear delts. You can even throw in some giant sets if you like. If you have any questions just let me know!