The plan is set: Get to the gym five days a week, target a different body part each day, and build the physique you’ve always dreamed of. 

And then life happens. 

Despite our best intentions, commitment to strength work — in addition to cardio, mobility and other athletic pursuits — can be a tall order. But there is hope: Total-body workouts.

“For 90 percent of people, 90 percent of the time, total-body training is the way to go,” Performed three to four days per week, workouts that rely on complex, multi-joint movements will engage more muscle groups at once, in addition to your core. So while endless bicep curls may seem like your only ticket to the gun show, chin-ups, for instance, can target the same muscle group, while also working the back and abs. Whether your goal is building strength, shedding pounds, or becoming a more well-rounded athlete, increasing the complexity of your movements can result in a greater neuromuscular and cardiovascular challenge — and potentially greater gains, as well.


We are not saying that this routine is easy – you will still work hard, but there is no so much controlling of what you need to do next day and all this. 

A real full-body workout performed by an athlete with a goal in mind induces maximal muscle contraction with heavyweights, allows for a full recovery so you can grow and still train hard, and prevents the inevitable burnout caused by overtraining.

Let’s find out what full-body workouts are all about.

Benefits of full body workout.

Definitely biggest positive of this routine is that it saves time. We are usually done within 30 -40 min and that is great. 

After all. It is about quality, not quantity.

Another benefit is that this exercise will boost our metabolism like crazy. Every time we are leaving gym we feel like food burning machine.

Whole body workout

How to?

We are training three times a week. Monday – Wednesday – Friday. Tuesday & Thursday is reserved for a light cardio protocol. Something like an active recovery. Saturday – Sunday is a rest day.

Another important thing is to lift heavy. This way you can be sure of optimal progress. No matter what program you do – if you are not lifting heavy you will never reach your goal.

Perform one exercise per muscle group.

That is one of the great benefits of this routine. You just need to perform one exercise per muscle. That is another reason why it is important to lift heavy. If you are lifting heavy, this will allow you to use only one exercise per muscle. 

For chest do the bench press. For legs do the squat and for back – do the bent over barbell rows.

All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Once you choose your exercises, plan your routines so you do 2-to-4 sets of each exercise for 8-to-12 repetitions depending on your physique.


When you’re planning your whole body workout, remember that resistance training affects your natural muscle-building hormones and adjust accordingly.

Lots of big compound exercises will help boost your natural testosterone levels; however, long workouts also boost levels of the catabolic hormone cortisol.

Keeping your workouts fairly brief but still intense is ideal for getting the best of both worlds. Sticking to 45 – 60 minutes or less is a good rule of thumb.

Have you post workout shake immediately after your routine

During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it’s important that you replenish your glycogen stores as soon as possible after training.

Resistance training increases amino acid delivery to muscles as well as absorption. Therefore, the sooner you consume protein post-exercise, the bigger the stimulation in muscle protein synthesis. In theory, proper protein timing leads to bigger long-term gains in strength and lean body mass.

Swap order of exercise weekly for maximum effectivity.


  • Bent-over barbell rows
  • Pull-ups
  • Seated cable rows
  • Standing barbell curls
  • Alternate dumbell curls
  • Preacher curls
  • Bench press
  • Incline barbell presses
  • Dumbbell presses
  • Parallel-bar dips
  • Lying dumbbell extensions
  • Pushdown
  • Dumbell presses
  • Behind neck presses
  • Upright rows
  • Standing calves raises
  • Seated calf raises
  • Donkey calf raises
  • Squats
  • Leg presses
  • Hack squats
  • Hanging leg raises
  • Declined-bench crunches
  • Rope crunches

Sample one week full-body workout routine :

Monday: Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps)

Tuesday: Rest/ Light Cardio protocol

Wednesday: Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves)

Thursday: Rest/Light Cardio protocol

Friday: Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs)

Saturday: Rest

Sunday: Rest

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