Full Body Workout Routines: A Complete Guide
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Best Full Body Workout Routines
Full body workouts are efficient training sessions that target all major muscle groups (legs, back, chest, shoulders, arms, and core) in a single session.
They're ideal for beginners building a foundation, intermediates seeking hypertrophy (muscle growth), and advanced lifters maintaining strength without overtraining.
Benefits include improved overall strength, better fat loss, time efficiency (30-60 minutes per session), and balanced development.
Train 2-4 days per week with at least one rest day between sessions, and pair with a protein-rich diet for best results.
Always warm up with 5-10 minutes of light cardio (e.g., jumping jacks) and dynamic stretches. Use proper form to avoid injury—start with bodyweight or light weights.
Please consult a doctor before starting if you have health concerns. Below are sample routines based on expert recommendations, progressing from beginner to advanced. Each includes 3 sets unless noted; rest 60-90 seconds between sets.
Beginner Routine (3 Days/Week, 45 Minutes)
Focus: Build form and endurance with compound moves. No equipment needed initially; add dumbbells as you progress.
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Exercise
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Sets x Reps
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Description
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|---|---|---|
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Bodyweight Squats
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3 x 10-12
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Stand with feet shoulder-width, lower as if sitting back into a chair until thighs are parallel to the ground, then stand. Targets legs and glutes.
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Push-Ups (Knee or Wall Variation)
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3 x 8-10
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From plank position, lower chest to floor by bending elbows, then push up. Builds chest, shoulders, and triceps.
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Inverted Rows (or Seated Rows with Band)
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3 x 8-10
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Lie under a sturdy table or use a resistance band; pull chest toward the edge while squeezing shoulder blades. Hits back and biceps.
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Overhead Press (Dumbbell or Water Bottles)
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3 x 10
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Press weights overhead from shoulder height, keeping core tight. Works shoulders and upper chest.
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Plank
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3 x 20-30 sec
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Hold forearm plank position, body in a straight line. Engages full core.
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Intermediate Routine (3-4 Days/Week, 45-60 Minutes)
Focus: Hypertrophy and strength with moderate weights. Incorporate free weights or machines.
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Exercise
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Sets x Reps
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Description
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|---|---|---|
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Barbell Back Squats (or Goblet Squats)
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3 x 8-10
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Load bar on upper back; squat down until hips are below knees, then drive up. Builds quads, hamstrings, and core.
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Bench Press (Barbell or Dumbbell)
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3 x 8-10
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Lie on bench, lower bar to chest, press up explosively. Targets chest, triceps, and front delts.
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Bent-Over Rows (Dumbbell or Barbell)
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3 x 8-10 per side
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Hinge at hips, pull weights to sides while keeping back flat. Strengthens back and rear delts.
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Romanian Deadlifts
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3 x 10
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Hold barbell, hinge at hips to lower it toward shins, then stand tall. Focuses on hamstrings and lower back.
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Farmer's Carry
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3 x 20-30 sec walk
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Hold heavy dumbbells at sides and walk steadily. Improves grip, core stability, and full-body endurance.
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Progression Tip: Add weight when you hit the upper rep range easily; alternate between 3-day and 4-day splits for recovery.
Advanced Routine (3 Days/Week, 60 Minutes)
Focus: Power and muscle endurance with heavier loads and variations. Requires gym access.
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Exercise
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Sets x Reps
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Description
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|---|---|---|
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Deadlifts (Conventional or Trap Bar)
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4 x 5-6
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Feet hip-width, grip bar, lift by driving hips forward. Full posterior chain activation.
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Incline Bench Press
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4 x 6-8
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On 30-45° bench, press bar up from chest. Emphasizes upper chest and shoulders.
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Pull-Ups (or Assisted)
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4 x 6-8
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Hang from bar, pull chin over it. Builds lats, biceps, and grip.
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Walking Lunges (Dumbbell)
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3 x 10 per leg
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Step forward into lunge, alternate legs while holding weights. Targets quads, glutes, and balance.
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Turkish Get-Ups
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3 x 3-5 per side
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Lie holding kettlebell overhead, stand up step-by-step, then reverse. Ultimate full-body coordination and stability.
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Progression Tip: Use progressive overload (e.g., 5% weight increase) and incorporate drop sets for intensity.
General Tips for Success
- Frequency: Beginners: 2-3x/week; Intermediates/Advanced: 3-4x/week.
- Recovery: Sleep 7-9 hours, eat 1.6-2.2g protein/kg body weight, and include mobility work.
- Modifications: For home gyms, swap barbells for dumbbells or bodyweight. Track progress in a journal.
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Common Pitfalls: Don't skip legs or core—full body means balanced. If plateaus hit, reload (reduce weight 20% for a week).
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