Look on any fitness blog and you will find a hundred different opinions on what is the best way to achieve results with your workout. There are some who push split routines, or full focus on single body parts, or training push / pull routines. You name it and you’ll find it somewhere on the web.

If you think about it though, perhaps what matters most is that you are progressing and also enjoying your personal journey in training. If you’re moving the right way and enjoying what you are doing, the subtleties in the different approaches may not even matter.

If you’re on the training floor at Atom and have a question or need some advice, just ask, you’ll find us friendly!

We also have a great PT academy and any of our Personal Trainers would love to work with you to put together a program for you that is uniquely yours! How great does that sound!

Ben our super friendly Smoothie Bar Manager is also fitness mad and is currently working on his personal training qualifications. One of the best things that we think personal trainers can do is to try different programs out. Here’s one that Ben thinks is pretty cool if you’re rushed off your feet and can only train once or twice a week. Check it out or even try it out and leave us comments to say what you think.

The Workout

This workout is great for people who can only visit the gym once or twice a week. You’ll need high energy and commitment level to get the best results and that feel good factor.

It consists largely on compound moments to target all muscle groups simultaneously which will consequently stimulate steady muscle growth. The aim of this workout is to hit the body  hard and leave little time for recovery.

As mentioned, this full body workout routine has been designed to be done once a week however for better results you can work out twice or even three times a week as long as you leave 2/3 days for rest and recovery.

I’ve also included some variations and progressions, which will help you mix it up a little and target muscles from different angles which is a must for growth and tone.

At first find a comfortable weight, don’t go too heavy. As weeks go on, increase the weight, but remember always warm up effectively.


The Routine   For each exercise participate in 1-3 warm up sets at a lighter weight to avoid injury

  1. Squats 3 Sets x 8-12 Reps
  2. Deadlift 3 Sets x 8-12 Reps
  3. Bench Press 3 Sets x 8-12 Reps
  4. Tricep Pull Downs 3 Sets x 15-20 Reps
  5. Dumbbell Shoulder Press 3 Sets 8-12 Reps
  6. Lat Pull downs 3 Sets 8-12 Reps
  7. Barbell Curls 3 Sets x 8-12 Reps
  8. Crunches (Abs) 3 Sets x 30 Reps


  1. Front Squats instead of Back Squats
  2. Straight leg Deadlifts
  3. Incline or Narrow Grip Bench Press
  4. Shoulder Lateral Raise or Barbell Front Lever
  5. Scull Crushers or Body Weight Dips
  6. Pull Up’s or Low Row’s
  7. Seated Dumbbell Bicep Curls
  8. Hanging Leg Raises