Complete Full-Body Workout Plan That Targets All Parts of Your Body
Full body workouts are great for both muscle gain and fat loss. Full body workouts has a simple schedule and requires no more than 3-4 days a week, you can complete your workouts within 40-60 minutes. Most of the exercises in a full-body-workout routines are compound movements. They targets all your muscle groups, which results in fat loss and muscle gain.
Full body workout may take less time than other workouts, and they may not contain anywhere near as much volume as other workouts, but if followed correctly and taken seriously, they will provide one heck of a workout that yields extremely impressive results in a relatively short amount of time.
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Full body workout routines are great for both, beginners and advanced trainers. When you have a split workout routine and your “newbie gains” are gone, you can still continue to progress by full body workout. For beginners, you can see noticeable results within a week with proper nutrition and perform this workout at-least 3-4 days a week. This workout is for both men and women. Now let’s jump right into our workout plan.
Full Body Workout Plan For Men and Women
Rules
-Train no more than 3-4 times a week. ( Your muscles requires recovery time, working out 3-4 times a week will get you better results)
-Wear proper workout gears when performing any weight lifting exercise. (Click HERE for workout gear guide)
-Be disciplined with your diet.
-Get in and get out, don’t waste time in breaks (no more than 2 mins break between exercises)
-Warm up before performing these exercises
Monday : 60 Mins
JUMP ROPE – 3 Sets, 15 Reps
LEG PRESS – 3 Sets , 8-12 Reps
SQUATS – 3 Sets, 8-12 Reps
PUSH UPS – 30-50 Push ups
DUMBBELL STEP-UP – 3 Sets,12 Reps
GENERAL PLANK – 3 Sets – 30-50 seconds each
CRUNCH – 3 Sets 8-10 Reps
FLAT BENCH BARBELL PRESS – 3 Sets 8-12 Reps
DUMBBELL SHOULDER PRESS – 3 Sets, 8-12 Reps
DUMBBELL LATERAL RAISE – 3 Sets, 6-10 Reps
MACHINE LEG CURL – 3 Sets, 8-10 Reps
Wednesday – Duration : 60 Mins
PUSH-UP – 30-50
SQUAT – 3 Sets, 10-12 Reps
CRUNCH – 3 Sets. 8-12 Reps
WIDE GRIP PULL UP – 3 Sets, 10-12 Reps
DUMBBELL CURLS – 3 Sets, 12 Reps
INCLINE DUMBBELL PRESS – 3 Sets, 12 Reps
SEATED DUMBBELL ARNOLD PRESS – 3 Sets, 10-12 Reps
PLANK – 20-50 Seconds, 3 Sets
LEG PRESS – 3 Sets, 12 Reps
OVERHEAD TRICEPS EXTENSION – 3 Sets, 12 Reps
DEADLIFT – 3 Sets, 8-10 Reps
Friday – Duration : 60 Mins
LUNGES – 3 Sets, 12 Reps
DIPS – 3 Sets, 6-8 Reps
PUSH UP- 30-50 Push Up
SQUAT- 3 Sets, 10-12 Reps
LEG PRESS – 3 Sets, 10-12 Reps
INCLINE BARBELL ROW – 3 Sets, 8-10 Reps
INCLINE DUMBBELL PRESS – 3 Sets, 12 Reps
CRUNCH – 3 Sets, 10-12 Reps
BENT OVER ROW – 3 Sets, 12 Reps
FRONT DUMBBELL RAISE – 3 Sets, 12 Reps
There you go, this is all you need for your full body workout, try it and let me know the results in the comment section below.
Food & Supplements
We all know food is the fuel in human body. In order to get good results, we need to provide proper food and supplements to our body.
Checkout my other posts on food and supplements. (Click on the link below to read complete guide on food and supplements)
What Supplements Should You Take.
Rest
This goes without saying, make sure you get at-least 8-9 hours of sleep. Our muscles recovers and grows while our body is in rest mode.
