The Ultimate Full Body Workout Plan

The full body workout routine is popular among new lifters. 

I still do it from time to time when I want a fun workout.

For experienced lifters, however, it is not ideal.

In my opinion, it has more cons than pros.

But if you are an open-minded lifter who likes to experiment …

I put together a full body workout program for you!

This program includes many variations and is adjustable to fit your schedule.

Let me share it with you. 

But first, the pros and cons.

The Pros of Full Body Workout

The full body workout is the closest to the upper lower workout program

However, I would still prefer the latter because it focuses the maximum blood circulation in one part of the body. Upper or lower.

Here are some advantages of the full body workout plan:

  • Beginners-friendly. 
  • Focuses on compound movements.
  • Suitable for busy lifters who have at least one day off per week. 
  • Really fun and enjoyable to do.

The Cons of Full Body Workout

The full body workout is not favorable for most lifters. Here’s why:

  • Cannot train with high volume.
  • Not for experienced or natural lifters.
  • Might promote muscular imbalances as you hit every muscle with the same frequency.
  • It takes a long time to complete as you go through all muscle groups. 
  • Poor for muscle recovery if done with high frequency (more than three times a week).
  • Hard to do cardio on the same day of the full body workout training.
  • Done with less intensity than the pro split or push pull legs split.

The Full Body Workout Plan

This full body workout program is designed specifically for bodybuilders at the beginning phase of their journey.

The workout plan contains 3 different variations. 

Each variation consists of 8 exercises. For each exercise, you do 3 working sets with the exception of variation C where the biceps and triceps are trained for 2 sets only.

Make sure you warm up really well before starting the working sets. 

Let’s go through the program.

Full Body Workout - Plan A:

Exercise

Sets

Reps

Rest

Quads: Squat

3

15 - 10

2 - 5

Chest flat barbell/dumbbell presses

3

12 - 8

2 - 5

Back barbell/dumbbell rows

3

15 - 8

2 - 5

Shoulder lateral raises

3

15 - 10

1 - 3

Bicep dumbbell curls

3

15 - 10

1 - 3

Tricep skull crushers

3

15 - 10

1 - 3

Calf seated/standing raises

3

30 - 20

1 - 2

Abs crunshes

3

30 - 20

1 - 2

Full Body Workout - Plan B:

Exercise

Sets

Reps

Rest

Quads: Leg presses

3

15 - 10

2 - 5

Chest incline barbell/dumbbell presses

3

12 - 8

2 - 5

Lat pull down

3

15 - 8

2 - 5

Shoulder lateral raises

3

15 - 10

1 - 3

Bicep barbell curls

3

15 - 10

1 - 3

Tricep behind the neck extension

3

15 - 10

1 - 3

Calf seated/standing raises

3

30 - 20

1 - 2

Abs crunshes

3

30 - 20

1 - 2

Full Body Workout - Plan C:

Exercise

Sets

Reps

Rest

Back - Deadlifts

3

15 - 10

2 - 5

Chest dips

3

12 - 8

2 - 5

Shoulder dumbbell/barbell presses

2

15 - 8

2 - 5

Shoulder rear raises

2-3

15 - 10

1 - 3

Bicep preacher/concentration curls

2

15 - 10

1 - 3

Tricep cable push down

2

15 - 10

1 - 3

Quads: Leg extension

3

15 - 10

1 - 3

Hamstrings curls

3

15 - 10

1 - 3

Notice,  squat and deadlifts are not on the same full body workout day. This is because you incorporate a lot of glute and hamstring muscles during the deadlifts. 

Frequency Schedule for the Full Body Workout Plan

We’re done with the full body workout plan with different variations. 

Now to the question of how often should hit it?

My answer to this question is…

It depends on your experience level within the beginning phase of your bodybuilding or weightlifting journey.

If you are at the very beginning, I would recommend doing the full body workout plan every other day.

If you are an intermediate (say you’ve been lifting for a year), then you can do two days on (with two different variations) followed by a day off. 

If you’re advanced (say two yeast), you could do three days on (the three variations) followed by a day off. 

Here are the schedules for each stage:

Full body workout plan - Frequency for Beginners

week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

week 1

Plan A

Off

Plan B

Off

Plan C

Off

Off

week 2

Repeat

Full body workout plan - Frequency for Intermediate Trainers

week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

week 1

Plan A

Plan B

Off

Plan C

Plan A

Off

Plan B

week 2

Plan C

Off

Repeat

Full body workout plan - Frequency for Advanced Trainers

week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

week 1

Plan A

Plan B

Plan C

Off

Plan A

Plan B

Plan C

week 2

Off

Plan A

Repeat

If you decide you want to upgrade from the full body workout after the first few months to a couple of years of your lifting career …

Give the push pull legs workout program a try. 

It also prioritizes big muscle groups and incorporates compound movements.

In all cases, just experiment and pick what fits your muscle needs and lifestyle.

And more importantly, have fun!