All-Around Program

Total Body Training

Nine well-rounded workouts across 3 phases, built to hit everything — one complete program for lifters who already have some training experience.

FormatMixed, light equipment Workouts Included9 workouts across 3 phases Length9 workouts LevelIntermediate+ DeliveryInstant download (Excel/Sheets)
Get Total Body Training Watch a sample workout
Who It's For

A complete base, built to cover everything

Total Body Training is 9 workouts across 3 phases, designed to hit every major movement pattern — a well-rounded foundation rather than a narrow specialty. It's the program I'd hand someone who wants one solid, complete answer to "what should my training look like?"

  • You've got some training experience already and want a structured, well-rounded program
  • You want one complete program instead of piecing together your own
  • You have access to a few basic dumbbells but nothing fancy
  • You want a complete fitness base before specializing in any one direction
Sample Session

Phase I, Workout 1

Flat bench dumbbell press4 rounds, 12→6
Standing KB march4 rounds, 12→8
Single arm rack squat4 rounds, 5→3
Low side plank4 × 30 sec
Standing single arm KB press4 rounds, 10→6
Head supported DB row4 rounds, 10→6
KB split squat4 rounds, 5→3
High plank KB pull through4 × 30 sec
FAQ

Common questions

Do I need any equipment?

A mix of bodyweight and light equipment — a couple of dumbbells are recommended, with modifications included.

Is this suitable for beginners?

It's rated Intermediate+ — some training experience is assumed. If you're brand new, MoveTen is a better starting point.

How is it delivered?

Instantly, as a download — open your spreadsheet and log every workout, the same way I log mine.

Pricing

Get the full program, or buy by phase

All 3 phases together for the full 12-week program - or pick up just the phase you're on.

Total Body Training - Full Program

All 3 phases, 9 workouts, 12 weeks, one purchase.

$25
Get the Full Program
Or Buy By Phase

Just starting, or picking up where you left off?

I
Phase I
$10 Buy
II
Phase II
$10 Buy
III
Phase III
$10 Buy
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