Full Body Workout Plan (With Best Exercises)

Full Body Workout Program

This comprehensive full body workout program is based on cutting-edge scientific research and training principles. Training your entire body in each session has been shown to maximize muscle activation, promote balanced development, optimize hormonal response, and provide greater workout flexibility. This program is designed for maximum efficiency and effectiveness, offering options for various experience levels and fitness goals.

Research-Backed Full Body Training Evidence

Effectiveness for Strength & Hypertrophy

A 2021 study published in Einstein (São Paulo) compared full-body workouts to split routines for untrained individuals. The research found that both training approaches produced similar strength and muscle thickness gains in both upper and lower body measurements over an 8-week period. This indicates that full body training is equally effective for developing strength and muscle mass, making it an excellent option for those with limited training time or those who prefer more frequent exercise variety.

Training Frequency & Recovery

Research published in The European Journal of Sport Science examined training frequency effects on muscle growth. The findings indicate that training each muscle group 2-3 times per week (as typically occurs in full-body programs) may be superior to training each muscle just once weekly for hypertrophy. The research demonstrates that the increased protein synthesis response from training lasts approximately 36-48 hours, making the 2-3 day frequency of full-body workouts ideal for continuous muscle growth stimulation without excessive fatigue accumulation.

Hormonal Benefits & Fat Loss

According to comprehensive reviews of resistance training studies, full-body workouts that incorporate compound movements produce greater acute increases in anabolic hormones like testosterone and growth hormone compared to split routines. This hormonal advantage, combined with the higher caloric expenditure from training multiple muscle groups in the same session, makes full-body routines particularly effective for body composition improvements. Research from multiple scientific sources suggests that the metabolic impact of training the entire body can elevate post-exercise oxygen consumption (EPOC) for up to 38 hours, enhancing fat loss while preserving muscle mass.

Full Body Training Principles

Movement Pattern Selection

Effective full body workouts are based on the principle of training fundamental movement patterns rather than isolated muscles. According to training research, the optimal approach includes at least one exercise from each of the following categories: push (horizontal and vertical), pull (horizontal and vertical), squat, hinge, and core stabilization. This approach ensures comprehensive muscular development while minimizing session time. By focusing on compound exercises that activate multiple muscle groups simultaneously, full body programs maximize efficiency and functional strength development.

Volume & Intensity Management

For optimal results with full body training, careful management of volume and intensity is crucial. Research from strength training experts indicates that each major muscle group should receive approximately 10-20 weekly sets for maximum hypertrophy. In a 3-day full body program, this translates to roughly 3-7 sets per muscle group per session. The research also shows that training intensity should be periodized, alternating between higher intensity/lower volume phases (strength focus) and moderate intensity/higher volume phases (hypertrophy focus) for continued progress.

Best Full Body Exercises

Barbell Back Squat

The barbell back squat is considered a foundational full body exercise despite its primary focus on lower body development. Research shows it activates approximately 200 muscles throughout the body, with significant activation in the quadriceps, gluteals, erector spinae, and core musculature. Studies indicate that squats performed to appropriate depth (thighs at least parallel to floor) cause a greater release of growth hormone compared to partial squats, contributing to whole-body muscle development. For maximum effectiveness, proper form with a neutral spine, knees tracking over toes, and full range of motion is essential.

Bench Press

As the primary horizontal pushing movement in a full body routine, the Bench Press effectively targets the pectoralis major, anterior deltoids, and triceps. EMG studies show that varying grip widths can alter muscle activation patterns, with wider grips emphasizing pectoral involvement and narrower grips increasing triceps activation. For balanced development, research suggests incorporating both barbell and dumbbell variations across training cycles, as dumbbells allow for greater range of motion and more natural movement patterns, potentially reducing shoulder stress while maintaining effectiveness.

Deadlift

The deadlift represents the fundamental hip hinge pattern and activates more total muscle mass than nearly any other resistance exercise. Research demonstrates significant activation of the entire posterior chain, including the hamstrings, gluteals, erector spinae, trapezius, and latissimus dorsi. Studies indicate that conventional deadlifts emphasize erector activation, while sumo variations increase quadriceps and adductor involvement. The deadlift’s comprehensive nature makes it particularly valuable in full body programs, as it efficiently works multiple major muscle groups in a single exercise while also developing functional strength.

Pull-Up/Row

Vertical and horizontal pulling movements are essential components of balanced full body training. Pull-Ups and Chin-Ups primarily target the latissimus dorsi, biceps, and posterior deltoids, while rows emphasize mid-back musculature including the rhomboids and middle trapezius. Research indicates that combining both movement patterns is optimal for complete back development. Studies show that neutral grip variations may reduce shoulder stress while maintaining effectiveness. For those unable to perform full pull-ups, assisted variations or progressive inverted rows can provide similar activation patterns while building the necessary strength.

Overhead Press

The overhead press represents the vertical pushing pattern and effectively targets the deltoids, upper trapezius, and triceps. EMG analysis shows significant anterior deltoid activation, with substantial involvement of the lateral and posterior heads as stabilizers. Research indicates that the standing version provides greater core activation and functional carryover compared to seated variations. The overhead press also serves as an excellent indicator of upper body strength development and has been shown to have positive transfer to other pressing movements when included regularly in training programs.

Bulgarian Split Squat

As a unilateral lower body exercise, the Bulgarian split squat effectively addresses strength imbalances while providing substantial quadriceps, gluteal, and hamstring activation. Research comparisons with bilateral exercises show similar muscle activation with reduced spinal loading, making this an excellent option for those with lower back concerns. Studies indicate that elevating the rear foot increases range of motion and gluteal activation compared to standard lunges. The exercise’s unilateral nature also improves balance and coordination while effectively developing lower body strength in a functional movement pattern.

Progressive Full Body Training Program

Select your experience level to view the appropriate full body workout plan. Each level is designed based on scientific research to progressively challenge your entire musculature for optimal development. These workouts should be performed 2-3 times per week with at least one day of rest between sessions.

Level: 1 – Beginner

Exercise	Sets/Reps	Rest	Notes
Goblet Squat	3 sets, 10-12 reps	90 sec	Focus on depth and maintaining upright posture
Dumbbell Bench Press	3 sets, 10-12 reps	90 sec	Control the eccentric phase (3-second lowering)
Dumbbell Romanian Deadlift	3 sets, 10-12 reps	90 sec	Focus on hip hinge pattern and hamstring stretch
Seated Cable Row	3 sets, 10-12 reps	90 sec	Squeeze shoulder blades together at peak contraction
Dumbbell Shoulder Press	2 sets, 10-12 reps	90 sec	Neutral grip (palms facing each other) for better shoulder comfort
Plank	2 sets, 30-45 sec	60 sec	Focus on maintaining neutral spine and bracing core

Exercise	Sets/Reps	Rest	Notes
Barbell Back Squat	4 sets, 8-10 reps	2 min	Focus on depth and maintaining neutral spine
Barbell Bench Press	4 sets, 8-10 reps	2 min	Control the eccentric phase (2-second lowering)
Barbell Romanian Deadlift	3 sets, 8-10 reps	2 min	Focus on hip hinge pattern and hamstring stretch
Pull-Up (or Lat Pulldown)	3 sets, 8-10 reps	90 sec	Full range of motion, controlled eccentric phase
Dumbbell Overhead Press	3 sets, 8-10 reps	90 sec	Standing position to engage more core stabilization
Bulgarian Split Squat	3 sets, 10 reps/leg	90 sec	Focus on knee tracking and maintaining vertical torso
Cable Face Pull	3 sets, 12-15 reps	60 sec	Focus on external rotation and rear deltoid contraction
Ab Wheel Rollout	3 sets, 8-12 reps	60 sec	Control movement throughout full range of motion

Exercise	Sets/Reps	Rest	Notes
Barbell Back Squat	5 sets, 5-8 reps	3 min	Focus on progressive overload and maintaining form
Barbell Bench Press	5 sets, 5-8 reps	3 min	Include varied grip widths across training cycles
Barbell Deadlift	4 sets, 5-6 reps	3 min	Focus on proper setup and maintaining neutral spine
Weighted Pull-Up	4 sets, 6-8 reps	2 min	Add weight via belt or weighted vest
Barbell Overhead Press	4 sets, 6-8 reps	2 min	Standing position, focus on full lockout at top
Barbell Hip Thrust	3 sets, 8-10 reps	2 min	Focus on full hip extension and glute contraction
Pendlay Row	3 sets, 6-8 reps	2 min	Start each rep from floor, explosive concentric
Walking Lunge	3 sets, 10 steps/leg	90 sec	Hold dumbbells or a barbell for added resistance
Weighted Hanging Leg Raise	3 sets, 8-12 reps	90 sec	Add ankle weights for progressive overload

EXPERT TIP: According to the research by Evangelista et al. (2021), full body training routines produce equivalent strength and hypertrophy gains compared to split routines when volume is equated. This makes full body workouts an excellent option for those with limited training time, as they allow for higher training frequency with fewer weekly gym sessions. For optimal results, research suggests training each muscle group 2-3 times per week, which aligns perfectly with the frequency of a well-designed full body program. Additionally, emphasizing compound movements that train multiple muscle groups simultaneously maximizes training efficiency and hormonal response.

References

Evangelista, A. L., Braz, T. V., La Scala Teixeira, C. V., Rica, R. L., Alonso, A. C., Barbosa, W. A., Reis, V. M., Baker, J. S., Schoenfeld, B. J., Bocalini, D. S., & Greve, A. (2021). Split or full-body workout routine: Which is best to increase muscle strength and hypertrophy? Einstein, 19, eAO5781. https://doi.org/10.31744/einstein_journal/2021AO5781
S. Carneiro, M. A., P. Nunes, P. R., C. Souza, M. V., Assumpção, C. O., & Orsatti, F. L. (2024). Full-body resistance training promotes greater fat mass loss than a split-body routine in well-trained males: A randomized trial. European Journal of Sport Science, 24(6), 846-854. https://doi.org/10.1002/ejsc.12104

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

FULL BODY WORKOUT PLAN

BASIC WORKOUT INFORMATION

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