Full Body Workouts
Variety is the spice of life—which is probably why you landed here, looking at our full body bodybuilding workout.
Whether you’re a beginner or advanced, changing things up can be the difference between a plateau and a breakthrough.
Let’s breakthrough with a full body workout program, shall we?
It’s important to keep in mind full body workouts focus on one exercise per muscle group and often include arms with chest and back.
If you like focusing on arms—work them in with exercises every couple days.
Do this with any other smaller muscles, but the meat of your program should be full body focus.
Sample Full Body Workout
Do 4 sets of 12-15 reps unless otherwise noted.
- Back: Bent over rows
- Biceps: Hammer curls
- Chest: Incline Press
- Core: Planks (30-60 seconds or max out)
- Legs: Weighted squats
- Shoulders: Overhead shoulder press
- Triceps: Dips
- Back: Wide grip pull ups
- Biceps: Straight bar curls
- Chest: Cable flyes
- Core: Russian twist (20 reps)
- Legs: Walking lunge
- Shoulders: Arnold presses
- Triceps: Cable pull-downs
- Back: Close grip lat pull down
- Biceps: Preacher curls
- Chest: Cable cross
- Core: Bicycles
- Legs: Leg extensions and calf raises
- Shoulders: Lateral Raises
- Triceps: Skull crushers
Your primary goal for each workout is to target all major muscle groups with compound exercises. You can work in your desired isolations, but hit the major compounds first so you don’t run out of steam.
This is an alternating workout, meaning you are one on and one off. Complete 3-4 days per week.
A major perk of completing a full body workout is that anyone can start it. It’s not like German Volume Training. That….that’s for the advanced bodybuilders, for sure.
Full body workouts prepare you for advancing in your bodybuilding endeavors, as well. You can also avoid boredom by choosing different exercises for your major muscle groups every week, if you so choose.
Now, on the flip side, recall this is a FULL BODY WORKOUT. Meaning if you’re trying to get more definition in one body part in particular, it won’t happen as quickly since you’re focusing on the big picture.
If you want more defined minor muscle groups, work in isolation exercises on the 4th day instead of completing a full body workout.
There you have it.
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