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The Best Full Body Workout Program – Are You Ready To Gain Some Serious Muscle Mass ?

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Full body workout programs have been around since the start of bodybuilding and strength training. In fact full body training was the only way known to train, but like anything with time things change. Now most of the routines that people follow are split training routines because when steroids entered the scene bodybuilders found out they could train longer and recover more quickly. However, if you’re a natural bodybuilder full body routines might actually work better for you than split routines especially if you’re new to weight training, but until you try it you’ll never know.

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The Best Full Body Workout Program

This full body workout routine is designed to help you gain some serious muscle mass and works for anyone no matter how long they’ve been training. It focuses on mainly compound exercises for 6 sets per body part with reps kept between 7-12 for each set  and once you reach 10 reps on all sets increase the weight to keep progressively overloading the muscle.

It’s advised to follow the exercises in this routine in the order listed and to perform this routine 3 times a week with at least 1 rest day inbetween each workout.

Wide Grip Pull-Ups

Pull-ups are a compound exercise that work the pull muscles in your body and maybe the best exercise for a wide back. They work a variety of muscles, but mainly the lats and traps with a bit of your biceps, triceps and chest also involved within the movement. Place your hands shoulder width apart on the pull-up bar and literally pull yourself up until your chin is above the bar.

3 Sets 7-10 Reps

1 Minute 30 Second Rest Inbetween Each Set

pullups

Barbell Bench Press

Lay down flat on a bench. Pinch your shoulder blades together, this will take tension of your shoulder blade and rotator cuffs. Ensure your elbows are closer to your ribs to put more emphasis on your triceps. The further away they are from your ribs the more emphasis it will have on the anterior (front) delt and you want to prevent this or else you risk your shoulders from getting injured.

3 Sets 7-10 Reps

2 Minute Rest Inbetween Each Set

bench press

V-Sit Up

This is essentially two ab exercises combined to one since you will be doing the lying leg raises and sit ups at the same time. So lay down flat on a mat and fully extend both your legs/arms then simultaneously bring them up to the ceiling, make sure you open your feet up at the top and put your hands between your legs to get a fuller range of motion. Breathe out at the top and in while coming back down.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

Standing OHP

The standing military press/OHP is one of the best shoulder exercises since it is a compound movement that works all 3 heads of your deltoids equally. Remember to keep your feet together, glutes (butt) tight and hold the barbell a little bit wider than shoulder width apart.

3 Sets 7-10 Reps

2 Minute Rest Inbetween Each Set

over head press

Dumbbell Hammer Curls

The purpose of doing the hammer curls is to hit the long head of the bicep. If you want big arms you have to focus a lot of attention on the long head because the only time your gonna see the short head is when you do a front double bicep pose. Remember the long head gives your arm that thickness.

3 Sets 8-10 Reps

1 Minute Rest Inbetween Each Set

seated dumbbell hammer curl

Barbell Front Squat

The front squat primarily works your quads and upper back so it is great compound movement for quad development and quad strength. It also works the adductors, glutes and hamstrings. Place the barbell on your clavicle and find the right distance between your feet as it’s different for everyone and ensure you squeeze your glutes when you are coming back up.

3 Sets 7-10 Reps

2 Minute Rest Inbetween Each Set

front squat

Skull Crushers

Grab the inside of the barbell and lay down flat on a bench or floor mat. Make sure your wrists stay straight during the exercise, start by lowering the bar behind your head and just before the plates touch the floor extend it back up. The reason that you lower the bar behind your head instead of your skull (hence skull crusher) is because you get a fuller range of motion while performing the exercise and if you get tired you won’t drop the bar onto your skull (ouch !), but on the floor.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

skull crusher

Side Plank

Simply lie on one side with your legs straight and support yourself by keeping your forearm on the floor. Make sure you raise your hips so your body forms a straight line from your head to your heels.

side plank

3 Sets, 40 Seconds For 1 Side (1 Set Means Doing Both Sides For 40 Seconds Each)

1 Minute Rest Inbetween Each Set

Deadlifts

The king of compound movements and the greatest strength exercise. The deadlift works your lats, lower back, abs, glutes, hamstrings and calves, but it will also provide a lot of work for your entire upper back even though it’s not a conventional upper back exercise.

To start your feet need to be shoulder width apart and your shins need to be close to the bar. Place your hands on the bar just outside of your feet and ensure you keep it even on both sides (use the lines on the bar as a guideline). MAKE SURE your starting posture is you sitting back in to it with your bum stuck out, chest out, shoulders held back and head up. This will help you keep a neutral spine throughout the whole motion. Now drive through your legs first and not your back if you don’t want to injure yourself.

3 Sets 7-10 Reps

2 Minute Rest Inbetween Each Set

deadlift

Incline Dumbbell Press

Ensure your bench is at 30 degrees. Stick your chest out and bring the dumbbells down over the lower part of your chest (your nipple line) so when you push up it activates mostly the pec major and some of the pec minor.

3 Sets 7-10 Reps

1 Minute 30 Second Rest Inbetween Each Set

incline dumbbell press

Dumbbell Side Lateral Raise

Start by pinching you shoulder blades together then keep it pinched the whole time during the exercise, you must also remember to have a slight bend in your knees and elbows. Now raise the dumbbells just above your neck and then bring them back down slowly feeling the contraction in your side delts.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

dumbbell side raise

Overhead Cable Curl

Probably the most underrated bicep exercise ever. This is one of the only ways you can fully shorten the biceps because you have a slight shoulder flexion and your arm is elevated ensuring you get one of the best peak contractions possible. Before you begin move both pulleys to the top of the machine, depending on how tall you are you might have to adjust the pulleys a bit lower because you want your arms parallel to the ground at a 90 degree angle. Now once you’ve set up the pulleys grab both handles, stand inbetween the two cable machines and curl towards your head. It’s also important to note that you don’t have to go heavy on this.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

overhead cable curl

Seated Overhead Dumbbell Tricep Extension

Get a dumbbell and put it over one of your shoulders. Ensure both your hands are flat and place them on one end of the dumbbell, now carefully put the dumbbell over your head and slowly lower it all the way down then back up focusing on contracting the long head of the tricep.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

seated overhead dumbbell tricep extension

To sum up there are many possible full body routine variations, but this one is the best if your goal is to gain size. It is also important to do a full body warmup before beginning this routine to improve performance and reduce the risk of injury: Here’s A Full Body Warmup That You Can Try

If you have anymore questions about full body workout programs or routines then leave a comment below.

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