Full Body Workout Routine
This full body workout routine is great for people that can only visit the gym once or twice a week. The aim is to hit the body hard and fast with solid compound movements that should stimulate steady muscle growth.
Our full body workout routine has been designed to be done once a week but for better results you should aim to do this routine once every 5 days. It can also be done twice a week but make sure you leave at least 3 rest days in-between to allow your body to recover.
We have also included exercise variations below the actual routine as it’s good to mix things up every couple of weeks. These variations can easily be substituted into the full body workout routine and we encourage this to keep your body guessing to achieve the best results possible.
The full body workout routine:
Perform at least one warm-up set for each exercise.
Squats – 3 sets of 10 reps
Deadlifts – 3 sets of 8 reps
Flat bench press – 3 sets of 8 reps
Overhead press – 3 sets of 8 reps
Pull-ups – 3 sets of 10 reps
Standing calf raises – 3 sets of 10 reps
Exercise variations for the full body workout routine:
Front squats instead of back squats
Straight leg deadlifts instead of deaflifts
Incline bench press instead of flat bench press
Dips instead of flat bench press
Chin ups instead of pull ups
Bent over rows instead of pull-ups
Lat pull down instead of pull-ups