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We're using 'peripheral heart action training' to send your metabolism sky rocketing and build your entire body

Experts will no doubt be arguing over the virtues of push/pull/legs and upper/lower bodybuilding splits until the end of time. Unfortunately, we're not here to settle that debate. We're here to argue for a third method of training, one that stands out as both incredibly simple, yet criminally under utilised: full-body training.

Hitting your entire body from top to bottom, each session, allows you to bring the daily volume down while cranking up the frequency. Many people also report huge increases in strength and muscle, as well as a boost in stamina from switching to this approach.

This protocol is a twist on the classic full-body approach known as ‘peripheral heart action training’, which basically means that by alternating between upper body and lower body movements, your heart has to work double time to pump blood up and down continuously. This sends your metabolism sky rocketing, while also building your entire body 'systemically' and majorly boosting your fitness.

Warm up, then work your way through the following circuit for six total rounds. Keep the rest between movements to an absolute minimum, but rest for three minutes between circuits to regain your vigour and get ready to smash the next round.

Hold a pair of dumbbells at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso.

Once you’ve completed your rows perform your squats by cleaning the bells onto the front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.

Jump up on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.

Finally, arrange your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.