Full Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

This full body workout routine is designed to work every major muscle group every workout. The recommended number of days per week to complete this total body workout plan is 3 so that there can be adequate rest for muscle recovery in between workouts. Developing Core StrengthCompound movements ... more

This full body workout routine is designed to work every major muscle group every workout. The recommended number of days per week to complete this total body workout plan is 3 so that there can be adequate rest for muscle recovery in between workouts.

Developing Core Strength

Compound movements are emphasized along with a focus on core strength development. This is a beginner to intermediate range full body workout plan but can easily be adjusted for advanced users by incorporating super sets and/or decreasing the amount of rest time.

Increase Overall Health

Each of the 3 workouts that are to be completed each week are completely different from one another for maximum muscle fatigue and to give your workout some variety.

Stick to this full body workout schedule and you will see a dramatic increase in strength, muscle tone, and overall health.

Full Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings
Full Body Workout Plan

Full Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

2 ratings

Workout Summary

This full body workout routine is designed to work every major muscle group every workout. The recommended number of days per week to complete this total body workout plan is 3 so that there can be adequate rest for muscle recovery in between workouts. Developing Core StrengthCompound movements ... more

This full body workout routine is designed to work every major muscle group every workout. The recommended number of days per week to complete this total body workout plan is 3 so that there can be adequate rest for muscle recovery in between workouts.

Developing Core Strength

Compound movements are emphasized along with a focus on core strength development. This is a beginner to intermediate range full body workout plan but can easily be adjusted for advanced users by incorporating super sets and/or decreasing the amount of rest time.

Increase Overall Health

Each of the 3 workouts that are to be completed each week are completely different from one another for maximum muscle fatigue and to give your workout some variety.

Stick to this full body workout schedule and you will see a dramatic increase in strength, muscle tone, and overall health.

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Dumbbells
  • Chin-Up Bar
  • Flat Bench
  • Weight Plates
  • Incline Bench
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 00:01:15, 01:00 rest
3 -- 00:01:15 -- -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Beginner
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Beginner
3 sets, 00:01:15, 01:00 rest
3 -- 00:01:15 -- -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hip flexors secondary Lower back secondary Obliques secondary Traps secondary Forearms secondary Middle back secondary Abs primary Quads primary Calves primary Hamstrings primary Chest primary Shoulders primary Biceps primary Triceps primary Lats primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Dumbbells
  • Chin-Up Bar
  • Flat Bench
  • Weight Plates
  • Incline Bench
Show All

272 people started this plan

4 Reviews

  • patco
    over 4 years ago
    #

  • samsung13133
    about 4 years ago
    #

  • samsung13133
    about 4 years ago
    #

  • WRT
    11 months ago
    #

    This was a good overall workout plan. Somedays I felt like I needed a little more so I would add a few extra reps or exercises. However, other days my butt was kicked by the plan on that particular day! I would highly recommend it to anyone wanting a good general workout that will help you get stronger and feel better.

Full Body Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Dumbbells
  • Chin-Up Bar
  • Flat Bench
  • Weight Plates
  • Incline Bench
Show All

272 people started this plan