Warm up first
- 5 min easy cardio to raise your temperature
- Band pull-aparts — 2 x 15
- Two ramp-up sets of your first movement at 50% and 75%
The session
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 33 × 30-45 secrest 150s
- 43 × 6-10rest 150s
- 53 × 6-10rest 150s
Why this order
The heaviest movements come first, while you are freshest: the 5 compounds at the top are the ones that decide whether the session was worth doing. There is no isolation work here — with what a home gym usually has: dumbbells, a band, and the floor, the compounds are the session. Every movement here takes 150 seconds between sets — they are all big enough to need it.
Full Body wants 6–12 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the full body.