Full-Body Muscle Mix-Up

Muscle confusion at its finest: 5 days, 5 different training techniques sprinkled into every whole-body workout. More muscle, more strength, less fat!

Muscle mix up full body training program

Written By Jim Stoppani, PhD

Updated May 23, 2024

I'm going to confuse your muscles in a new way in this week's #TrainWithJim. If you recall my Full-Body Mash-Up program, I had you using a different training technique in each workout. In this 5-day program – which I call my Muscle Mix-Up – you're going to rotate between five different techniques in every workout!

Those five techniques have all been covered in the #TrainWithJim series – just not quite in this fashion. Here are the protocols you'll use:

1) Full-Body 21s

2) Whole-Body Speed Set Training

3) 4-Minute Muscle

4) Power Pyramid

5) Whole-Body Hundreds

Click on the names/links of the programs for a refresher on how to perform the techniques.

As usual in #TrainWithJim full-body programs, you'll be doing one exercise for each of 10 muscle groups in every workout. And with five different training techniques, you'll do each one twice per routine. Also, over the course of the week (five workouts), each muscle group will be exposed to each technique one time.

Here's a chart showing how it will all play out during the week of workouts:

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One other important detail worth mentioning: You'll be doing the exact same 10 exercises in all five workouts. Of course, how you do those exercises will change from day to day. For example, with chest, you'll be doing reverse-grip bench press five days in a row, but with a different technique

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