Home » Workout Plans » Full Body Muscle Builder

Start with a solid 10 minute warmup to get your blood flowing and muscles warm. Set your timer for 45 minutes and complete as many rounds as you can, with as little rest as possible between exercises (30-45 second max). FORM IS KEY! Don’t rush your movements.

  1. Weighted Squats
  2. Weighted Lunges
  3. Lying Hamstring Curl
  4. Chest Press
  5. Lat Pull Down
  6. Standing Dumbbell Row
  7. Push Ups
  8. Bicep Curl
  9. Seated Tricep Extensions
  10. Body Weight Pull Ups (to failure)
  11. Bench Dips
  12. Hanging Leg Raises
  13. Arm Surrenders

To achieve the best results with full body workouts, set your workout plan to the following…

Day 1 Full Body / Day 2 Rest (Cardio option) / Day 3 Full Body / Day 4 Rest (Cardio option) / Day 5 Full Body / Day 6 Rest (Cardio option) / Day 7 Full Body

Week 1 you will complete 4 full body workouts, with 3 days of rest (or cardio), and week 2 you will do 3 full body workouts with 4 days of rest (cardio). You can add a cardio option on your none lifting days, but no weights! Your body needs recovery time and will see better gains from a balanced routine that includes the proper rest days.


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