The Full Body Workout Ultimate Guide! 2019

Full body workout

You know the basics, but do you know which exercises are the best for a full body workout? If you find it too difficult to follow an exercise plan, why not try an exercise program for the Complete body workout? The idea of working your entire body in a training session has been stereotyped.

Use Full body workout to build muscle mass

If you want to develop your muscle mass, you can choose from hundreds of different workout programs to help you achieve that goal. And even though many of them will give you decent results, at least for a while, if you want to develop as many muscles as possible in the shortest possible time, you really can not beat a full workout program.

This is especially true for beginners. So, if you are in your first year or two of training, or if you have
not had a lot of results from your efforts so far, this article is of particular relevance to you.

How to build muscle naturally

If you go to the gym regularly, you will know that fractures occur in the body parts (you train on Mondays, backs, legs on Wednesdays, shoulders on Thursdays and arms on Fridays).

But the only real reason for that is that all the best bodybuilders do it. However, what works for the best bodybuilders may not work for the rest of us. Indeed, competition bodybuilders take a lot of steroids to improve their muscle growth. They also have very good genetics. And on top of that, they are very close to their limits in terms of how much muscle they can put. They, therefore, need a very large amount of volume and intensity to stimulate their growth. And the only way to do that is to use splits of body parts.

But if you’re natural, genetically average, and just want to take 20 to 30 pounds of muscle as quickly as possible, a full body workout is the best way to go.

full body workout

Full body workout is the best way to build muscle, as they allow you to train more often all your major muscle groups. Of course, this means that you get more frequent growth stimulation, resulting in increased muscle growth over time – provided you can recover.

Another reason this type of workout works so well is that your workouts tend to be focused on compound exercises. Indeed, compound exercises allow you to train more total muscle tissue in less time so you can work your entire body quickly and efficiently. This Compound exercises also produce a higher level of hormonal response than isolation exercises. And this again causes more muscle growth.

Thus, a whole-body workout routine can build muscle faster than anything else, as long as you know how to structure it properly.

The Modern Rules of full body workout at the gym.

full body workout

Summary:

  • Level: Beginner
  • Time: 60 min
  • Target gender: Male & Female
  • Duration: 12 weeks
  • Required Equipment: Bodyweight, Dumbbells, Barbell
  • Supplements: Creatine, Pre-Workout, Whey Protein

How much weight to use per set

For a given exercise, use the same weight for each series. When this amount of resistance seems manageable,
add another 5-10 pounds to the bar. You want to focus on progress at all times, so when you can, load the bar.
Progression of weight gains. This is essential, and this program will not pay any gain without it.

Body Workout Training Description:

Monday – workout A
Wednesday – Workout B
Friday – workout C
 

Workout Training notes:

How to work with 6×6 sets.
The first 2 sets are warm sets. The weight you use for your warm-up sets will be based on the resistance used in your 3 sets of work.

Here is the set up:

Set 1 – 60% x 6 reps
Set 2 – 80% x 6 reps
Sets 3-5 – 100% (work weight) x 6 reps
So, if you use 200 pounds as a work weight for sets 3, 4 and 5, your training will look like this:
Set 1 – 120 pounds (60%) x 6 reps
Set 2 – 160 pounds (80%) x 6 reps
Sets 3-5 – 200 pounds (working weight) x 6 reps

Ramped 3×6 sets for deadlifts

This is done in the same way that you have worked your 6×6 ramp sets, but with only one set of work:
Set 1 – 60% x 6 reps
Set 2 – 80% x 6 reps
Sets 3 – 100% (working weight) x 6 representatives

Workout C – 3×6 Squats Ramp

If your squat is formed during workout A, you can add 6 kilograms to your workout during workout C. This is what your crouching would look like during workout C:
Set 1 – 60% x 6 reps
Set 2 – 80% x 6 reps
Sets 3 – Work Weight of Workout A + 6 Pounds x 6 Representatives

Full body workout

 

Workout A

(Monday)

Exercise :
Squats
Sets:     5-6   Reps:    6-10
 
Bench Press (Ramped)
Sets:     5-6   Reps:    6-10
 
Barbell Row (Ramped)
Sets:      5-6   Reps:   6-10
 
Vertical row
Sets:      3-4   Reps:  12
 
Crushers of skulls
Sets:      3-4   Reps:  12
 
Dumbbell Curls 
Sets:      3-4   Reps:  12
 
Curls on the legs    
Sets:      3-4   Reps: 14-20
 
Ab Roll Out Wheel
Sets:      3-4   Reps: 12-16

Workout B

(Wednesday)

Exercise:

 

Deadlifts (Ramped)
Sets:      3-4    Reps:   6-10
 
Raised from Romanian Land      
Sets:        2     Reps:   8-12
 
Seated sitting press
Sets:      3-4   Reps:    8-10
 
Pull-Ups or Inverted Rows
Sets:      3-4   Reps:   10-15
 
Dips
Sets:      3-4   Reps:   10-20
 
Shrugging
Sets:      3-4   Reps:   10
 
Calf standing or sitting raised
Sets:      3-4   Reps:  12-15
 
Board
Sets:     3-4    Reps:  60 seconds

Workout C

(Friday)

Exercise:


Squats (Ramped)
Sets:       3-4   Reps:   6

Squats
Sets:        1      Reps:   20

An inclination of dumbbells Press
Sets:       3-4   Reps:    12

A line of dumbbells one arm
Sets:       3-4   Reps:   12-15

Sitting Arnold Press
Sets:       3-4    Reps:  12-15

Cable triceps extensions
Sets:      3-4    Reps:   12

Barbell Curls
Sets:      3-4    Reps:  12

Curls on the legs 
Sets:      3-4     Reps:  15-20

Ab Roll Out Wheel  
Sets:      3-4     Reps:  2-16

 

Full body workout infographic

 

Rest between the Full Body Workout series

For major lifts such as squats, deadlifts, bench press, hanging press, and long dumbbell rows, rest about 2
minutes between sets. You can use a 60 to 90-second break between sets for all other moves.

 

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