BODYBUILDING FULL BODY ROUTINE

Full body routines are time-tested methods of building muscle and strength. Many of the legends of bodybuilding began their journey with full body routines.

Full body routines are effective because they induce maximal testosterone response and muscle stimulation. Build as much muscle and strength as naturally possible while spending less time at the gym with this full body routine.

This full body routine is designed to utilize the most effective compound free weight movements and to move a lot of heavy weights in a single training session.

Training days:

3 times per week (Monday / Wednesday / Friday)

Rest days:

Tuesday | Thursday | Saturday | Sunday

Training time:

1 – 1.5 hours.

Exercises:

Free weights, cables and some machines.

Training type:

Training heavy weights.

Reps / Sets:

4 working sets with 6-10 reps.

Rest between sets:

60-90 seconds.

FULL BODY WORKOUT 1: MONDAY

Legs:

Barbell Squats 3 sets x 10 reps
Standing Calf Raises 3 sets x 12 reps

Back:

Barbell Bent Over Rows 3 sets x 10 reps
Seated Rows  3 sets x 10 reps
Medium Grip Pull Ups 3 sets x failure
Lat Pulldowns 3 sets x 10

Chest:

Barbell Flat Bench Press 3 sets x 10
Barbell Incline Bench Press 3 sets x 10

Shoulders:

Seated Barbell Shoulder Press 3 sets x 10
Seated Dumbbell Press 3 sets x 10
Barbell Shoulder Shrugs 3 sets x 10

Arms:

Triceps Dips 3 sets x failure
Dumbbell Bicep Curls 3 sets x 12

FULL BODY WORKOUT 2: WEDNESDAY

Back:

Dumbbell Bent Over Rows 3 sets x 10
Seated Rows Cable Rows 3 sets x 10
Medium Grip Pull Ups 3 sets x 10
Cable Lat Pulldowns 3 sets x 10

Chest:

Barbell Incline Bench Press 3 sets x 10 reps
Dumbbell Incline Bench Press 3 sets x 10 reps

Legs:

Leg Press 3 sets x 10 reps
Seated Calf Raises 3 x 10 reps

Shoulders:

Dumbbell Shoulder Press 3 sets x 10 reps
Standing Overhead Shoulder Press 3 sets x 10 reps
Dumbbell Shoulder Shrugs 3 sets x 10 reps

Arms:

Cable Triceps Pushdown 3 sets x 12 reps
Barbell Bicep Curls 3 sets x 12 reps

FULL BODY WORKOUT 3: FRIDAY

Chest:

Barbell Flat Bench Press 3 sets x 10 reps
Barbell Incline Bench Press 3 sets x 10 reps

Legs:

Hack Squats 3 sets x 10 reps
Calf Raises 3 sets x 10 reps

Back:

Medium Grip Pull Ups 3 sets x 10 reps
Seated Cable Rows 3 sets x 10 reps
Dumbbell Bent Over Rows 3 sets x 10 reps
Cable Lat Pulldowns 3 sets x 10 reps

Shoulders:

Seated Barbell Shoulder Press 3 sets x 10 reps
Standing Overhead Press 3 sets x 10 reps
Dumbbell Shoulder Shrugs 3 sets x 10 reps

Arms:

Parallel Bar Triceps Dips 3 sets x failure
Barbell Bicep Curls 3 sets x 12 reps

POST WORKOUT:

Within 30 minutes take a post-workout whey protein shake and eat some fast acting carbs to replenish the glycogen stores depleted during the session and start the recovery process.

Perform full body training routine for 6-8 weeks to put your body in an anabolic state and gain more strength and size. Then back off a little bit and go back to a split routine to optimize progress.

NUTRITION:

Keep your protein intake high, 1 gram of protein per pound of body weight. Keep carb into also 1 gram to 1.5 grams per pound of body weight in complex carbs. Get in high amounts of good fats as well.

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