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Full-Body Workout

Maximize your fitness results with our Full-Body Workout routine! This comprehensive approach engages all major muscle groups in a single session, promoting balanced development and efficient calorie burn. Ideal for busy schedules and all fitness levels, full-body workouts offer:

  • Efficiency: Work your entire body in one session, saving time while achieving balanced muscle development.

  • Versatility: Adaptable to various fitness goals, from strength building to weight loss.

  • Flexibility: Can be performed 2-3 times a week, fitting easily into your schedule.

  • Variety: Includes compound exercises like squats, deadlifts, bench presses, and rows for a dynamic workout.

Experience the benefits of a well-rounded fitness routine with our expertly designed full-body workouts!

Full-Body Workout Plan 1: Beginner

Frequency: 2-3 times a week Description: Ideal for those new to fitness, focusing on fundamental movements. Exercises:

  1. Squats – 3 sets of 12 reps

  2. Push-Ups – 3 sets of 10 reps

  3. Bent Over Rows (with dumbbells) – 3 sets of 12 reps

  4. Plank – 3 sets of 30 seconds

  5. Walking Lunges – 3 sets of 10 reps per leg

  6. Dumbbell Shoulder Press – 3 sets of 12 reps

Full-Body Workout Plan 3: Advanced

Frequency: 4 times a week Description: High-intensity exercises for experienced individuals. Exercises:

  1. Barbell Squats – 4 sets of 8 reps

  2. Overhead Press – 4 sets of 10 reps

  3. T-Bar Rows – 4 sets of 10 reps

  4. Romanian Deadlifts – 4 sets of 12 reps

  5. Dips – 4 sets of 10 reps

  6. Russian Twists – 4 sets of 20 reps per side

Full-Body Workout Plan 5: Hypertrophy Focus

Frequency: 3-4 times a week Description: Aims at muscle growth with higher volume. Exercises:

  1. Squats – 3 sets of 12 reps

  2. Incline Bench Press – 3 sets of 12 reps

  3. Lat Pulldowns – 3 sets of 15 reps

  4. Leg Press – 3 sets of 15 reps

  5. Dumbbell Flyes – 3 sets of 15 reps

  6. Seated Rows – 3 sets of 12 reps

Full-Body Workout Plan 2: Intermediate

Frequency: 3 times a week Description: Builds on basic movements, adding intensity and volume. Exercises:

  1. Deadlifts – 3 sets of 10 reps

  2. Bench Press – 3 sets of 10 reps

  3. Pull-Ups or Assisted Pull-Ups – 3 sets of 8 reps

  4. Bulgarian Split Squats – 3 sets of 10 reps per leg

  5. Dumbbell Rows – 3 sets of 12 reps per arm

  6. Bicycle Crunches – 3 sets of 20 reps per side

Full-Body Workout Plan 4: Strength Focus

Frequency: 3 times a week Description: Emphasizes building overall strength. Exercises:

  1. Deadlifts – 4 sets of 6 reps

  2. Bench Press – 4 sets of 6 reps

  3. Barbell Rows – 4 sets of 8 reps

  4. Front Squats – 4 sets of 8 reps

  5. Military Press – 4 sets of 6 reps

  6. Hanging Leg Raises – 4 sets of 12 reps

Full-Body Workout Plan 6: Functional Training

Frequency: 3 times a week Description: Focuses on movements that improve daily functionality. Exercises:

  1. Kettlebell Swings – 3 sets of 15 reps

  2. TRX Rows – 3 sets of 12 reps

  3. Goblet Squats – 3 sets of 15 reps

  4. Medicine Ball Slams – 3 sets of 15 reps

  5. Push-Ups – 3 sets of 15 reps

  6. Farmer's Walk – 3 sets of 1 minute

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