Full Body Workout Routine & The Best Way To Build Muscle

It wasn’t so long ago that I was laughed off lifting forums for suggesting full body workouts. Man, times have changed. These days frequency training has become an acceptable method of building muscle, and the body part split is often referred to in a sarcastic manner as a bro split.




Frequency training provides many benefits. The main one, for me, is that it does not leave my joints feeling beat up. I find it’s much easier to perform 3-4 sets per muscle group 3 times per week then to destroy that body part with volume one day per week. I stay healthier and feel better when I am not crushing body parts and movements patterns with set after set on a given day.

How To Structure A Full Body Workout Routine

It’s not a good idea to do exactly the same workout routine every time you go to the gym, as this will soon lead to recovery issues. Instead you should alternate two (or even three if you are more advanced) different routines over the course of the week. Also your workouts should not be too long. A big mistake many people make is doing too many exercises. You can work your whole body very well with just three or four exercises. And six is the most you should do. Doing more than this will only make it more difficult for you to recover, and this will limit your gains.

So for an effective full body workout all you really need is a squat, lunge or deadlift variation, together with an upper body push and an upper body pull. You can add in some additional arm work at the end if you wish, but that’s about it. A routine of this sort, performed three times per week, will give you all the growth stimulation you need to ensure maximum progress.

As an example, a simple, but highly effective full body workout routine might look something like this…

A Full Body Workout Routine For Rapid Muscle Growth

Workout 1
Squat
Bench Press
Bent-Over Row
Barbell Curls

Workout 2
Deadlift
Overhead Press
Chin-ups
Parallel Bar Dips

Simply alternate these two workouts over your three weekly visits to the gym. And then at a later date you may wish to do three different workouts, so each movement is worked just once per week, but each major muscle group is still being worked three times per week. This will further help with recovery, enabling better consistent long term progress to be made.


An example of a three day full body workout program might look like this...

Monday
Squat
Incline Bench Press
Dumbbell Row
Barbell Curls

Wednesday
Deadlift
Overhead Press
Pull-Ups
Parallel Bar Dips

Friday
Leg Press
Bench Press
Pulldowns
Hammer Curls

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