Tip: The Colbert Full-Body Workout Plan

• Train your entire body every other day.
• Keep the reps between 6 to 10. If you get 10 reps on all sets, increase the weight.
• Perform at least 6 sets per body part for optimal growth.
• Establish a mini push/pull setup within the workout. As such, don't train chest right after triceps or biceps directly after back. For example, training the body in this order fulfills this requirement: Triceps, biceps, chest, back, thighs, shoulders, and finally, calves.
• Do 6 sets each for a total of 42 sets.

The basic idea of Colbert's routine is to have a list of exercises for each muscle group you cycle through (two per training day), increase the weight whenever possible, and get plenty of rest and proper nutrition.

For example, if you wanted to prioritize your arms, your routine for a particular day might look something like this:

• Total Sets: 46
• Rest Between Sets: 1 minute
• Set Length: 32 seconds (4 seconds per rep)
• Total Time Per Workout: 1 hour and 10 minutes

This routine stimulates every major muscle three times a week. Moreover, it's a very flexible routine and you should be able to make it your own and reap maximum benefits with the tips below.

Take advantage of the fact you're training each body part 3 times a week by varying the rep ranges. For example, if strength is your primary concern, then do 5 sets of 5 on two of the days.

If you have a favorite exercise that consistently gives you gains, by all means put it as one of your 5 alternates. On the other hand, if something like behind the neck press causes you pain, knock it off the list immediately.

Full-body training is very effective at bringing up weak body parts because you can hit them first three times a week.