Overview
The Full-Body Workout is a great choice for intermediate lifters who want to target all muscle groups in one session. It focuses on compound movements that provide an efficient and effective full-body workout. This routine is excellent for overall strength, muscle building, and endurance.
Workout Schedule
This full-body workout can be performed three times a week with a rest day in between each session for recovery. Example schedule:
- Day 1: Full-Body Workout
- Day 2: Rest or Light Cardio
- Day 3: Full-Body Workout
- Day 4: Rest or Light Cardio
- Day 5: Full-Body Workout
Detailed Exercises
Full-Body Workout Routine
- Squats: 4 sets of 8-10 reps
- Barbell Deadlifts: 4 sets of 6-8 reps
- Bench Press: 4 sets of 6-8 reps
- Pull-Ups (Assisted if needed): 3 sets of 8-12 reps
- Overhead Shoulder Press: 3 sets of 8-10 reps
- Barbell Rows: 3 sets of 6-8 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips (Bodyweight or Weighted): 3 sets to failure
- Leg Press or Lunges: 3 sets of 10-12 reps
Tips for Success
- Warm up properly before starting each workout to prevent injuries.
- Focus on maintaining good form throughout all exercises, especially for complex movements like deadlifts and squats.
- Rest for 1-2 minutes between sets to allow adequate recovery and maximize strength output.
- Progressively increase the weight as you get stronger to continue making gains.