Full body workouts are in my opinion, the best workout routines for strength and muscle gain, as they give you enough time to recover between workouts, because you only have to do 3 training sessions per week.
Today I am going to give you the best full body workout for muscle growth, which I used myself when beginning bodybuilding to really kick start my muscle gain.
As well as that I am go to give you an advanced full body workout plan for when you start to progress and want to take your training to the next level and continue to see muscle gains.
What Are Full Body Workouts?
A full body workout is as obvious as it sounds, it is exercising your whole body in one workout, with each muscle group being stimulated in every workout, either primary or secondary, as they are made up of compound exercises.
There are different types of full body splits depending on how many times a week you want to train. This can be influenced by your training experience, goals and your availability.
2-day full body split
2-day full body split workouts are a good place for beginners to start, as it enables more time between workouts, which means your muscles have more time to recover.
Here is an example of how a 2-day full body split would look:
| Day | Workout |
|---|---|
| Monday | Full Body Workout |
| Tuesday | Rest and Recovery |
| Wednesday | Rest and Recovery |
| Thursday | Full Body Workout |
| Friday | Rest and Recovery |
| Saturday | Rest and Recovery |
| Sunday | Rest and Recovery |
As you can see above you have plenty of time for your muscles to recover between workouts. However, if you do want to go gym or exercise on your rest days, you can do a light cardio or and abs workout.
Once you have been training for while and feel like your muscles are recovering faster and you are getting less DOMS (delayed onset muscle soreness), you should move on to a 3-day split to maximize muscle growth and results.
3-day full body split
The 3-day full body split is in my opinion the best workout split to gain strength and muscle mass. You work every muscle group 3 days a week whilst at the same time having enough recovery time between workout, maximizing muscle growth.
Here is an example of how a 3-day full body split would look:
| Day | Workout |
|---|---|
| Monday | Full Body Workout |
| Tuesday | Rest and Recovery |
| Wednesday | Full Body Workout |
| Thursday | Rest and Recovery |
| Friday | Full Body Workout |
| Saturday | Rest and Recovery |
| Sunday | Rest and Recovery |
Both the 2-day and 3-day full body splits can also be very effective workouts for weight loss as well as gaining muscle. By performing mostly compound exercises you burn a lot of calories and boost your metabolism.
2-Day Full Body Workout Plan For Beginners
Monday – Workout 1
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Back Squats | 3-4 | 8-10 | Quads, Hamstrings, Glutes |
| Flat Barbell Bench Press | 3-4 | 8-10 | Chest, Triceps, Shoulders |
| Seated Leg Curls | 3-4 | 10-12 | Hamstrings |
| Bent over Row | 3-4 | 8-10 | Back, Biceps |
| Seated Shoulder Press | 3-4 | 8-10 | Shoulders, Triceps |
| Drag Curls | 3-4 | 12-15 | Biceps |
| Cable Tricep Extensions | 3-4 | 12-15 | Triceps |
| Seated Calf Raises | 3-4 | 12-15 | Calves |
Tuesday – Rest day or light cardio
Wednesday – Rest and Recovery
Thursday – Workout 2
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Deadlifts | 3-4 | 8-10 | Lower Back, Glutes, Hamstrings, Core |
| Incline Dumbbell Bench Press | 3-4 | 8-10 | Chest, Shoulders, Triceps |
| Leg Extensions | 3-4 | 10-12 | Quadriceps |
| Lat pull downs | 3-4 | 8-10 | Latissimus Dorsi, Biceps |
| Standing Overhead Barbell Press | 3-4 | 8-10 | Shoulders, Triceps |
| Cable Bicep Curls | 3-4 | 12-15 | Biceps |
| Tricep Dips | 3-4 | 12-15 | Triceps |
| Standing Calf Raises | 3-4 | 12-15 | Calves |
Friday – Rest day or light cardio
Saturday – Rest day or light cardio
Sunday – Rest and Recovery
3-Day Full Body Muscle Building Workout Plan for Beginners
Monday – Workout 1
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Back Squats | 3-4 | 6-8 | Quads, Hamstrings, Glutes, Core |
| Flat Barbell Bench Press | 3-4 | 6-8 | Chest, Triceps, Shoulders |
| Lying Leg Curls | 3-4 | 10-12 | Hamstrings |
| Wide Grip Lat Pull Down | 3-4 | 6-8 | Latissimus Dorsi, Biceps |
| Seated Shoulder Press | 3-4 | 6-8 | Shoulders, Triceps |
| Dumbbell Bicep Curls | 3-4 | 12-15 | Biceps |
| Cable Tricep Extensions | 3-4 | 12-15 | Triceps |
| Standing Calf Raises | 3-4 | 12-15 | Calves |
Tuesday – Rest day or light cardio
Wednesday – Workout 2
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Deadlifts | 3-4 | 8-10 | Hamstrings, Glutes, Lower Back |
| Incline Dumbbell Bench Press | 3-4 | 8-10 | Chest, Shoulders, Triceps |
| Leg Extensions | 3-4 | 10-12 | Quadriceps |
| Bent Over Rows | 3-4 | 8-10 | Back (Latissimus Dorsi, Rhomboids) |
| Standing Overhead Barbell Press | 3-4 | 8-10 | Shoulders, Triceps |
| Cable Bicep Curls | 3-4 | 12-15 | Biceps |
| Overhead Tricep Extensions | 3-4 | 12-15 | Triceps |
| Seated Calf Raises | 3-4 | 12-15 | Calves |
Thursday – Rest day or light cardio
Friday – Workout 3
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Leg Press | 3-4 | 8-10 | Quadriceps, Hamstrings, Glutes |
| Chest Flies | 3-4 | 12-15 | Chest (Pectoralis Major) |
| Seated Leg Curls | 3-4 | 10-12 | Hamstrings |
| Reverse Flies | 3-4 | 8-10 | Upper Back (Rear Deltoids, Rhomboids) |
| Front Raises | 3-4 | 8-10 | Shoulders (Anterior Deltoids) |
| Hammer Curls | 3-4 | 12-15 | Biceps |
| Seated Tricep Extension | 3-4 | 12-15 | Triceps |
| Calf Press | 3-4 | 12-15 | Calves |
Saturday – Rest day or light cardio.
Sunday – Rest and Recovery
Advanced 3-Day Full Body Muscle Building Workout Plan
Monday – Workout 1
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Hack Squats | 3-4 | 8-10 | Quadriceps, Hamstrings, Glutes |
| Romanian Deadlifts | 3-4 | 8-10 | Hamstrings, Glutes, Lower Back |
| Flat Barbell Bench Press | 3-4 | 8-10 | Chest, Triceps, Shoulders |
| Seated Leg Curls | 3-4 | 10-12 | Hamstrings |
| Single Arm Rows | 3-4 | 8-10 | Upper Back (Lats, Rhomboids) |
| Seated Shoulder Press | 3-4 | 8-10 | Shoulders (Deltoids) |
| Pull Ups | 3-4 | to failure | Upper Back, Biceps |
| Dumbbell Bicep Curls 1 | 3-4 | 12-15 | Biceps |
| Cable Tricep Extensions | 3-4 | 12-15 | Triceps |
| Standing Calf Raises | 3-4 | 12-15 | Calves |
Tuesday – Cardio and Abs
Wednesday – Workout 2
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Romanian Hack Squat | 3-4 | 8-10 | Quadriceps, Hamstrings, Glutes |
| Incline Dumbbell Bench Press | 3-4 | 8-10 | Chest, Shoulders, Triceps |
| Leg Extensions | 3-4 | 10-12 | Quadriceps |
| Dumbbell Pullover | 3-4 | 8-10 | Chest, Back, Lats |
| Bent Over Rows | 3-4 | 8-10 | Upper Back, Lats, Rhomboids |
| Standing Overhead Barbell Press | 3-4 | 8-10 | Shoulders (Deltoids), Triceps |
| Chin Ups | 3-4 | 8-10 | Upper Back, Biceps |
| Overhead Tricep Extensions | 3-4 | 12-15 | Triceps |
| Drag Curls | 3-4 | 12-15 | Biceps |
| Seated Calf Raises | 3-4 | 12-15 | Calves |
Thursday – Cardio and Abs
Friday – Workout 3
| Exercise | Sets | Reps | Muscles Worked |
|---|---|---|---|
| Back Squat | 3-4 | 8-19 | Quadriceps, Hamstrings, Glutes |
| Chest Flies | 3-4 | 12-15 | Chest (Pectoralis Major) |
| Lying Leg Curls | 3-4 | 10-12 | Hamstrings, Glutes |
| Reverse (Back) Flies | 3-4 | 8-10 | Upper Back, Rear Deltoids |
| Front Raises | 3-4 | 12-15 | Front Deltoids |
| Lateral Raises | 3-4 | 12-15 | Lateral Deltoids |
| Tricep Dips | 3-4 | 8-10 | Triceps |
| Hammer Curls | 3-4 | 12-15 | Biceps |
| Seated Tricep Extension | 3-4 | 12-15 | Triceps |
| Calf Press | 3-4 | 12-15 | Calves |
Saturday – Cardio and Abs
Sunday – Rest and Recovery
In addition to these workout plans, it is important to remember that nutrition plays a crucial role in meeting your fitness goals. Make sure you’re following a balanced diet with a calorie deficit to maximize your results.
Diet, Nutrition and Supplementation
Training is a key aspect to both weight loss and muscle gain, but it is pointless without combining is with good diet and nutrition. By combining training with balanced diet and nutrition, your results will be incredible.
Here are some articles about what foods to eat or avoid when trying to gain muscle or lose weight:
- Delicious Smoothies to Boost Your Weight Loss Journey
- Fuelling Your Gains: The Ultimate Guide to Nutrition for Lean Muscle Building
- Foods to Avoid When Trying to Lose Belly Fat
There are also various different supplements on the market that can aid muscle gain and weight loss if you hit a plateau or feel like you need a bit of extra help.
However, be careful when choosing which supplement to use, as a lot of them do not work, and could cause harm.
To help you to choose the best weight loss supplement, I have done a lot of research and tested a number of weight loss supplements myself to find out which supplements are safest and work best.
Here are some articles on supplements that i have written to help you achieve your goals:
- Top Supplements for Building Lean Muscle.
- Benefits and Side Effects of Creatine Monohydrate
- Top 5 Fat Burning Supplements to Boost Your Weight Loss Journey
- The Ultimate Guide to Choosing the Best Protein Powders for Weight Loss
- How to Choose the Best Supplement for Weight Loss
If you combine training, diet and supplementation into either a muscle gaining program or a weight loss program, you cannot fail to reach you training goals.
Conclusion: Maximizing Results With Full Body Workouts
In conclusion, full body are a highly effective and versatile training routine that is used by fitness enthusiasts and athletes of various levels for its ability to target your entire body in one workout.
By targeting your full body in one workout, you can better manage fatigue and recovery, allowing for more intense and productive training sessions.
However, if you give full body workouts a go and it isn’t working for you, there are many other workouts splits out there that might work better to suit you.
Here are some articles I have written on other workout splits that may suit you more:
- Upper-Lower Split
- Push-Pull-Legs Split
- Body Part (BRO) Split
- Power-Hypertrophy-Upper-Lower (PHUL) Split
If you have any questions about full body workouts, or any other training split, leave a comment in the comments section below and I will get back to you as soon as possible.