A full-body workout routine involves exercises that target all major muscle groups in a single session. A full-body workout incorporates exercises that engage the upper body, lower body, and core.
Full-body workout routines vary in training frequency and include 2-day, 3-day, 4-day, or 5-day splits. A 2-day version allows for more recovery, suitable for beginners. A 3-day routine balances intensity and rest. A 4-day routine increases frequency and intensity. A 5-day routine maximizes volume and is suited for more advanced trainees.
Full-body workouts are effective for beginners, those with limited time, and individuals seeking balanced muscle development. Such workouts offer comprehensive training in fewer sessions, making them ideal for those with busy schedules.
Building a full-body workout plan involves selecting exercises that target all muscle groups. Creating a workout plan requires planning sets, reps, and rest periods to match fitness goals.
Customizing a full-body workout plan involves adjusting training variables such as exercise selection, sets, reps, and rest periods. Exercise selection can focus on specific goals. Sets and reps can be tailored to build strength or endurance. Rest periods can vary based on intensity and goals.
Full-body workout splits differ from other workout splits by engaging all muscle groups in each session. Full-body workouts offer balanced development and time efficiency, unlike push/pull/legs, upper/lower, or bro splits, which focus on specific muscle groups per session.
Various workout templates provide structured plans for building and tracking full-body workouts, ensuring consistency and progress monitoring.
2-Day Full-Body Workout Routine
A 2-day full-body workout routine involves two weekly sessions that target all major muscle groups.
A 2-day workout routine is primarily for beginners or those with limited time. The goal is to build foundational strength and improve overall fitness with minimal time commitment.
A full-body workout split aims to distribute the workload across two days, for example, workout A and workout B, to ensure adequate recovery and optimize performance.
Below is a table illustrating an example of full-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 12 | 120 seconds |
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Weighted Pull-Ups | 3 | 6 – 8 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 12 | 90 seconds |
| Handing Leg Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Incline Dumbbell Press | 3 | 8 – 12 | 120 seconds |
| Front Squats | 3 | 8 – 10 | 90 seconds |
| Machine Crunch | 3 | 12 – 15 | 90 seconds |
2-Day Full Body Workout Routine Schedule
The table below illustrates the structure of a 2-day full-body workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Full Body Workout A |
| Tuesday | Rest |
| Wednesday | Rest |
| Thursday | Full Body Workout B |
| Friday | Rest |
| Saturday | Rest |
| Sunday | Rest |
3-Day Full-Body Workout Routine
A 3-day full-body workout routine involves three weekly sessions that engage all major muscle groups.
A 3-day workout routine is primarily for intermediate trainees or those seeking balanced muscle development and improved strength. The goal is to enhance fitness levels while allowing adequate recovery time between sessions.
3-day full-body workout sessions can be divided into different workouts: workout A, workout B, and workout C, which can be rotated throughout the weeks.
Below is a table illustrating an example of full-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 6 – 8 | 120 seconds |
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Weighted Pull-Ups | 3 | 6 – 8 | 120 seconds |
| Arnold Press | 3 | 8 – 12 | 90 seconds |
| Dumbbell Romanian Deadlifts | 2 | 8 – 12 | 90 seconds |
Below is a table illustrating an example of full-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Leg Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldowns | 3 | 8 – 12 | 90 seconds |
| Dumbbell Walking Lunges | 2 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Conventional Deadlifts | 3 | 8 – 12 | 120 seconds |
| Machine Chest Press | 3 | 8 – 12 | 120 seconds |
| Seated Cable Row | 3 | 8 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 12 | 90 seconds |
| Laying Leg Curls | 2 | 10 – 12 | 90 seconds |
3-Day Full-Body Workout Routine Schedule
The table below illustrates the structure of a 3-day full-body workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Full Body Workout A |
| Tuesday | Rest |
| Wednesday | Full Body Workout B |
| Thursday | Rest |
| Friday | Rest |
| Saturday | Full Body Workout C |
| Sunday | Rest |
Full body workouts A, B, and C would typically be repeated in that order every week.
4-Day Full-Body Workout Routine
A 4-day full-body workout routine involves four weekly sessions targeting all major muscle groups.
A 4-day workout routine is primarily for advanced trainees or those aiming for increased training frequency and intensity. The goal is to achieve enhanced muscle growth and strength through more frequent stimulation.
4-day full-body routine can be varied by dividing it into workout sessions A, B, C, and D.
Below is a table illustrating an example of full-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 6 – 8 | 120 seconds |
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Weighted Pull-Ups | 3 | 6 – 8 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Hanging Leg Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Barbell Bicep Curl | 3 | 12 – 15 | 90 seconds |
| Machine Crunch | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Leg Press | 3 | 8 – 12 | 120 seconds |
| Weighted Dips | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Dumbbell Later Side Raises | 3 | 12 – 15 | 90 seconds |
| Plate Russian Twist | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout D.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Walking Lunges | 3 | 12 – 15 | 120 seconds |
| Machine Chest Press | 3 | 8 – 12 | 120 seconds |
| T-Bar Row | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Cable Crunch | 3 | 12 – 15 | 90 seconds |
4-Day Full Body Workout Routine Schedule
The table below illustrates the structure of a 4-day full-body workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Full Body Workout A |
| Tuesday | Rest |
| Wednesday | Full Body Workout B |
| Thursday | Rest |
| Friday | Full Body Workout C |
| Saturday | Rest |
| Sunday | Full Body Workout D |
5-Day Full-Body Workout Routine
A 5-day full-body workout routine involves five weekly sessions that target all major muscle groups.
A 5-day workout routine is primarily for advanced trainees seeking maximum muscle growth and strength. The goal is to provide frequent muscle stimulation while managing recovery.
A 5-day full-body routine can be divided into workout sessions A, B, C, D, and E, allowing diverse exercise selection.
Below is a table illustrating an example of full-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 6 – 8 | 120 seconds |
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Bent Over Barbell Row | 3 | 8 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Hanging Leg Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Romanian Deadlift | 3 | 6 – 8 | 120 seconds |
| Barbell Bicep Curls | 3 | 8 – 12 | 120 seconds |
| Close Grip Bench Press | 3 | 8 – 10 | 120 seconds |
| Planks | 3 | 60 seconds | 90 seconds |
| Leg Extensions | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout C.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Lunges | 3 | 8 – 12 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Lat Pulldowns | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 10 | 120 seconds |
| Plate Russian Twist | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout D.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Leg Press | 3 | 8 – 12 | 120 seconds |
| Hammer Curls | 3 | 10 – 12 | 120 seconds |
| Cable Crunches | 3 | 12 – 15 | 90 seconds |
| Calf Raises | 3 | 12 – 15 | 90 seconds |
| Glute Bridges | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of full-body workout E.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Machine Chest Press | 3 | 8 – 12 | 120 seconds |
| Face Pulls | 3 | 12 – 15 | 90 seconds |
| Hanging Leg Raises | 3 | 12 – 15 | 90 seconds |
| Triceps Pushdowns | 3 | 12 – 15 | 90 seconds |
5-Day Full Body Workout Routine Schedule
The table below illustrates the structure of a 5-day full-body workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Full Body Workout A |
| Tuesday | Full Body Workout B |
| Wednesday | Full Body Workout C |
| Thursday | Full Body Workout D |
| Friday | Full Body Workout E |
| Saturday | Rest |
| Sunday | Rest |
What is a Full-Body Workout?
A full-body workout is a training routine that targets all major muscle groups in a single session. A full-body workout includes exercises for the upper body, lower body, and core, providing balanced muscle development. Full-body workouts are efficient, allowing individuals to train multiple areas simultaneously.
Full-body workouts are suitable for various fitness levels and can be adjusted to meet specific goals, for example, to improve strength, endurance, and overall fitness.
Are Full-Body Workouts Good?
Yes, full-body workouts are good and effective. Full-body workouts provide comprehensive training by engaging all major muscle groups.
Are Full-Body Workouts Good for Building Muscle?
Yes, full-body workouts are effective for building muscle. Full-body workouts engage all major muscle groups, promoting muscle growth. Modifying training variables like increasing weight, volume, and frequency can enhance muscle development.
Are Full-Body Workouts Good for Weight Loss?
Yes, full-body workouts are effective for weight loss. Full-body workouts burn more calories by engaging multiple muscle groups simultaneously. Adjusting training variables like increasing intensity, reducing rest periods, and incorporating compound exercises can enhance calorie expenditure.
Who Should Do Full-Body Workouts?
Beginners, individuals with limited time, and those seeking balanced muscle development should do full-body workouts.
Intermediates and advanced trainees can benefit from full-body workouts by adjusting frequency and intensity to match their goals.
What Are the Benefits of Full-Body Workouts?
Listed below are the five main benefits of full-body workouts.
- Time Efficiency: Allow training of all major muscle groups in a single session, saving time.
- Balanced Muscle Development: Ensure even development across muscle groups.
- Increased Caloric Burn: Engage multiple muscles, leading to higher calorie expenditure.
- Versatility: Can be adapted to various fitness goals, including strength and endurance.
- Improved Recovery: Most full-body workouts allow more rest days between sessions, aiding recovery.
What Are the Disadvantages of Full-Body Workouts?
Listed below are the five main disadvantages of full-body workouts.
- Limited Focus: May not allow targeted attention to specific muscle groups.
- Longer Sessions: This can lead to extended workout durations due to covering all muscle groups.
- Recovery Demands: Require adequate recovery time to prevent overtraining.
- Plateau Risk: This might lead to progress plateaus without proper variation.
- Intensity Management: Balancing intensity across multiple exercises can be challenging.
How to Create a Full-Body Workout Plan?
Listed below are the seven steps to create a full-body workout plan.
- Determine Goal: Define the primary goal, such as muscle building, weight loss, or endurance.
- Decide on Frequency: Determine the number of weekly sessions, typically 2-5 days.
- Use a Workout Template: Choose a template that aligns with the goal and frequency.
- Specify Exercises: Select exercises targeting all major muscle groups.
- Determine Sets: Decide the number of sets per exercise, usually 2-4 sets.
- Specify Rep Ranges: Set rep ranges based on the goal, for example, 8-12 reps for muscle growth.
- Specify Rep Times: Establish rest periods between sets, ranging from 60 to 120 seconds.
How to Customize a Full-Body Workout Plan for Your Needs?
Modifying a full-body workout plan involves adjusting variables like exercise selection, sets, reps, and rest periods to meet specific needs. Individuals can tailor their routines based on gender, fitness level, and goals.
Listed below are various workout plan customizations.
- Full Body Workout for Men: Focus on compound movements to build strength and muscle mass.
- Full Body Workout for Women: Incorporate exercises for overall toning and endurance.
- Beginner Full Body Workout: Use basic exercises with moderate reps and longer rest periods.
- Intermediate Full Body Workout: Increase intensity with varied exercises and reduced rest.
- Advanced Full Body Workout: Include complex movements and higher volume for greater challenge.
- Full Body Workout for Muscle Gain: Prioritize heavy lifting and progressive overload.
- Full Body Workout for Weight Loss: Combine high-intensity exercises and shorter rest for calorie burn.
- Full Body Workout for Strength: Emphasize low reps with heavier weights and longer rest.
- Full Body Workout With Cardio: Integrate cardio intervals for enhanced cardiovascular fitness.
What Are the Best Full Body Workout Exercises?
The best full-body workout exercise selection includes a mix of compound and isolation movements. Compound exercises engage multiple muscle groups and joints, providing efficient and effective training. Isolation exercises focus on specific muscles, allowing targeted development.
The best compound exercises for a full-body workout include squats, deadlifts, bench presses, and pull-ups. These movements activate large muscle groups and enhance strength and muscle growth.
Listed below are 20 effective exercises for full-body workouts.
- Barbell Squats
- Deadlifts
- Bench Press
- Pull-Ups
- Bent Over Rows
- Overhead Press
- Lunges
- Push-Ups
- Dips
- Planks
- Romanian Deadlifts
- Incline Bench Press
- Lat Pulldowns
- Dumbbell Rows
- Leg Press
- Seated Cable Rows
- Dumbbell Shoulder Press
- Tricep Extensions
- Bicep Curls
- Calf Raises
How Many Exercises for a Full-Body Workout?
A full-body workout typically includes 5 to 8 exercises. This exercise range allows for comprehensive coverage of all major muscle groups while managing workout duration and intensity.
Including a mix of compound and isolation exercises ensures balanced development and effective training. Compound exercises like squats and deadlifts engage multiple muscles, while isolation exercises like bicep curls target specific areas.
What Is the Best Exercise Order for Full-Body Workouts?
The best exercise order for full-body workouts starts with compound movements followed by isolation exercises.
For example, begin with larger, multi-joint exercises like squats or deadlifts, which require more energy and engage multiple muscle groups. Follow with upper body compound movements like bench presses or pull-ups. Conclude with isolation exercises such as bicep curls or tricep extensions to target specific muscles.
This exercise order maximizes energy use and ensures effective engagement of all muscle groups.
How Long Should Full-Body Workouts Be?
Full-body workouts should typically last 60 to 90 minutes. This duration allows sufficient time to perform exercises for all major muscle groups without overtraining.
For example, a session might include a warm-up, followed by compound exercises like squats and bench presses, and finish with isolation movements like tricep extensions.
Keeping workouts within this time frame ensures intensity and focus while allowing for adequate rest and recovery.
How Many Times a Week Should I Do a Full-Body Workout?
Full-body workouts should be performed 2 to 5 times a week, depending on the training level.
Beginners should start with 2 to 3 sessions per week to allow for adequate recovery and adaptation. Intermediate trainees can aim for 3 to 4 sessions to increase training volume and intensity. Advanced individuals may perform up to 5 sessions, focusing on varied exercises and progressive overload.
Balancing training frequency with rest ensures optimal muscle growth and recovery.
Is It Okay to Do a Full-Body Workout Every Day?
No, it is not recommended to do a full-body workout every day.
Is It Bad to Do a Full-Body Workout Every Day?
Yes, doing a full-body workout every day is not advisable.
What Happens If You Do a Full-Body Workout Every Day?
Doing a full-body workout every day can lead to overtraining, insufficient recovery, and increased injury risk.
Can You Do a Full-Body Workout Every Other Day?
Yes, doing a full-body workout every other day is effective. This schedule allows for adequate recovery between sessions, supporting muscle growth and preventing overtraining. Alternating workout days with rest or light activity ensures balanced development and reduced injury risk.
How Do Full-Body Workouts Compare to Workout Splits?
Full-body workouts differ from workout splits by engaging all major muscle groups in each session.
In contrast, workout splits like push/pull/legs (PPL), upper/lower, and bro splits focus on specific muscle groups per session. Workout splits allow for targeted intensity and volume but require more frequent sessions. Full-body workouts are ideal for those with limited time, while splits can benefit those seeking specialization.
What Is the Difference Between a Full-Body Workout and a Push/Pull/Legs Split?
A full-body workout targets all major muscle groups in each session, while a push/pull/legs (PPL) split divides workouts into specific muscle groups, focusing on pushing, pulling, or leg exercises in separate sessions.
Full-body workouts offer time efficiency and balanced development, making them suitable for beginners or those with limited time. PPL splits allow for focused intensity and higher volume per muscle group, benefiting intermediate to advanced trainees seeking muscle specialization and growth.
What Is the Difference Between a Full-Body Workout and an Upper/Lower Split?
A full-body workout targets all major muscle groups in each session, while an upper/lower split divides workouts into upper-body and lower-body sessions on separate days.
Full-body workouts offer time efficiency and balanced muscle development, making them ideal for beginners or those with limited time. Upper/lower splits allow for more focused training on specific areas, providing higher volume and recovery for each muscle group, and benefiting intermediate to advanced trainees seeking targeted strength and growth.
What Is the Difference Between a Full-Body Workout and a Bro Split?
A full-body workout targets all major muscle groups in each session, while a bro split focuses on one muscle group per day, typically dedicating each session to a specific area like the chest, back, or arms.
Full-body workouts offer time efficiency and balanced development, making them suitable for beginners or those with limited time. Bro splits allow for intense focus and high volume on a single muscle group, benefiting advanced trainees seeking muscle specialization and growth.
Is It Better to Do Full-Body Workouts or Target Specific Muscle Groups?
Whether it’s better to do full-body workouts or target specific muscle groups depends on individual goals and time availability.
Full-body workouts offer efficiency and balanced development, making them ideal for beginners or those with limited time. They provide comprehensive training in fewer sessions.
Targeting specific muscle groups allows for focused intensity and volume, benefiting advanced trainees seeking specialization and muscle growth. This approach requires more frequent sessions and is suited for those with more time and experience.
How to Use Workout Templates for Full-Body Workout Plans?
A workout template is a structured format for planning and tracking exercise routines.
To utilize a workout plan template for a full-body workout plan, choose the right template based on your preferences and needs. Fill out training variables such as exercises, sets, reps, rest periods, and optional weight.
As you perform the exercises, note down the reps and weight used, and add any relevant notes. Compare results with previous weeks to adjust the workout plan as needed.
Popular workout templates include Microsoft Excel for detailed tracking, Google Sheets for collaborative access, PDF for printable formats, Google Docs for simple text-based logging, and Microsoft Word for straightforward documentation.