New Total Body Program

I just finished a new 4 workout total body program that I wanted to share. It's similar to the previous program and builds on the four phases of that program (all phases can be found here: Phase I, Phase II, Phase III, Phase IV). The main difference is that in this program each workout targets the whole body, compared to just upper or lower previously.

Here's the link for the spreadsheet: Total Body - 4 Workout Program

There is only one phase, for now, which is the one I'm sharing. If I put together more challenging progressions in the future (which I plan on doing) I'll share those as well.

The spreadsheet has the dates, reps, weights, and rounds I did just for reference. I was kind of all over the place in my consistency and reps/weights/rounds because of other workouts I was doing and time restrictions on given days. So feel free to mess around as you see fit and play with the reps, rounds, rest, etc...

But, the simple guidelines I'd follow are:

Guidelines: 

Rounds  Superset A: 4 rounds   Supersets B & C: 3 rounds each

Reps  Strength: 3 - 6 reps   Hypertrophy: 8 - 12 reps 

Rest  Strength: 2 - 5 mins RI   Hypertrophy: 60 - 90 sec 

If you're looking to build strength, keep the reps low and the rest high. If you're looking to build muscle, do the opposite (high reps, low rest).

Hope you enjoy it if you give it a try, and let me know if you have any questions.