Total Body Workout Plan

4 Weeks / 5 Days per Week / Expert

0 ratings
Total Body Workout Plan

Total Body Workout Plan

4 Weeks / 5 Days per Week / Expert

0 ratings

Total Body Workout Plan

4 Weeks / 5 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Beginner
2 sets, 20 reps
2 20 --:--
Obliques / Beginner
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 20 reps
2 20 --:--
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 6 reps
2 6 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 15 reps, 01:00 rest
2 15 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Dumbbell step up, alternating bicep curl, and one arm overhead tricep extension repetitions are listed per arm/leg.

This full body workout has a lot of exercises and looks like it will take a while but with all of the supersets this will really shorten the workout time as well as make it more challenging. It is very important to stick to the designated time in between sets do not take a longer break then what the break time allows. The 5 minute jog on the treadmill is to warm up. After the jog do a 5 minute dynamic stretch as well before starting the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense ... more

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense 5-day per week challenge sure to fire up your metabolism and have you stronger, leaner, and fitter in no time.

Simple, Effective Work for a Great Physique

Total body workout routines are immensely beneficial in getting in superb shape. The total body workout program provides a plan of attack that leaves nothing behind. Each day provides a different focus, while maintaining a simple design that anyone can follow without exception.

Circuit Training for Success

Three of the five days of the week will be devoted to circuit training. These whole body workouts will fire up every muscle group in succession. The legs, back, chest, shoulders, arms, and abdominals will all be worked, allowing for a wide-array of benefits.

Don’t Forget the Cardio

The other two days will focus on cardiovascular training. Increased lung capacity, a better resting heart rate, and shedding fat are just some of the major benefits of utilizing these days for aerobic conditioning.

The Benefits of Full-Body Circuits

The circuit training style incorporated into these total body workouts is what makes this plan so effective. Circuit training provides a total body workout in one session, versus splitting up resistance training into working different muscle groups on different days. The benefits of this type of training are numerous.

One of the major advantages of the full body workout routine is that it allows you to gain muscle and burn fat at the same time. This is due to the stimulation of all the muscles, as well as the short rest periods in between sets. These total body exercises are designed to be done, one after another, with little or no rest in between. In some of the workouts, muscle groups will be chunked into their own mini-circuits, whereas others will be a full-blown circuit challenging you to move through each and every move without resting in-between.

Is Time an Issue?

Another advantage to total body workout exercises is saving time. When the entire body gets worked out in every session, it means not spending as much time on resistance training. Furthermore, the recovery period in between resistance training is the same for all muscles. No area is neglected, and overtraining is practically impossible using this total body exercise method as prescribed.

One Plan for All

A total body workout for women does not have to differ from the total body workout
routines for men. While men can undoubtedly gain noticeable muscle and trim fat, women can expect this same routine to tighten, tone, and make them leaner than ever. The focus of resistance training interspersed with cardiovascular conditioning will keep metabolism amped, making fat burning substantial, to say the least.

Performing total body exercises in the way prescribed by the Total Body Workout Plan is an effective plan for anyone, regardless of goals. Gaining muscle, shedding fat, and getting in the best shape of your life are all very realistic results that can be expected from this program. Get started today, and watch the transformations take place right before your eyes!

Total Body Cardio Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

For the cardio workout you are going to do interval training. This means that you are going to warm up for about 5 minutes on the elliptical and then you going to sprint for 1-2 minutes and then jog for 2-3 minutes. You are going to rotate back and forth without any stoppage in between. To push yourself try and take shorter and fewer jogging breaks.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense ... more

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense 5-day per week challenge sure to fire up your metabolism and have you stronger, leaner, and fitter in no time.

Simple, Effective Work for a Great Physique

Total body workout routines are immensely beneficial in getting in superb shape. The total body workout program provides a plan of attack that leaves nothing behind. Each day provides a different focus, while maintaining a simple design that anyone can follow without exception.

Circuit Training for Success

Three of the five days of the week will be devoted to circuit training. These whole body workouts will fire up every muscle group in succession. The legs, back, chest, shoulders, arms, and abdominals will all be worked, allowing for a wide-array of benefits.

Don’t Forget the Cardio

The other two days will focus on cardiovascular training. Increased lung capacity, a better resting heart rate, and shedding fat are just some of the major benefits of utilizing these days for aerobic conditioning.

The Benefits of Full-Body Circuits

The circuit training style incorporated into these total body workouts is what makes this plan so effective. Circuit training provides a total body workout in one session, versus splitting up resistance training into working different muscle groups on different days. The benefits of this type of training are numerous.

One of the major advantages of the full body workout routine is that it allows you to gain muscle and burn fat at the same time. This is due to the stimulation of all the muscles, as well as the short rest periods in between sets. These total body exercises are designed to be done, one after another, with little or no rest in between. In some of the workouts, muscle groups will be chunked into their own mini-circuits, whereas others will be a full-blown circuit challenging you to move through each and every move without resting in-between.

Is Time an Issue?

Another advantage to total body workout exercises is saving time. When the entire body gets worked out in every session, it means not spending as much time on resistance training. Furthermore, the recovery period in between resistance training is the same for all muscles. No area is neglected, and overtraining is practically impossible using this total body exercise method as prescribed.

One Plan for All

A total body workout for women does not have to differ from the total body workout
routines for men. While men can undoubtedly gain noticeable muscle and trim fat, women can expect this same routine to tighten, tone, and make them leaner than ever. The focus of resistance training interspersed with cardiovascular conditioning will keep metabolism amped, making fat burning substantial, to say the least.

Performing total body exercises in the way prescribed by the Total Body Workout Plan is an effective plan for anyone, regardless of goals. Gaining muscle, shedding fat, and getting in the best shape of your life are all very realistic results that can be expected from this program. Get started today, and watch the transformations take place right before your eyes!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Intermediate
2 sets, 10 reps
2 10 --:--
Abs / Intermediate
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 00:15:00
2 00:15:00 --:--
--
--
2 sets, 00:15:00, 01:00 rest
2 00:15:00 01:00
--
--
2 sets, 12 reps
2 12 -- --:--
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 15 reps
2 15 --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 8 reps
2 8 --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Plank and Side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side. Roman chair knee twist repetitions are listed per side. The 5 minute jog on the treadmill is to warm up. After the jog do a 5 minute dynamic stretch as well before starting the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense ... more

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense 5-day per week challenge sure to fire up your metabolism and have you stronger, leaner, and fitter in no time.

Simple, Effective Work for a Great Physique

Total body workout routines are immensely beneficial in getting in superb shape. The total body workout program provides a plan of attack that leaves nothing behind. Each day provides a different focus, while maintaining a simple design that anyone can follow without exception.

Circuit Training for Success

Three of the five days of the week will be devoted to circuit training. These whole body workouts will fire up every muscle group in succession. The legs, back, chest, shoulders, arms, and abdominals will all be worked, allowing for a wide-array of benefits.

Don’t Forget the Cardio

The other two days will focus on cardiovascular training. Increased lung capacity, a better resting heart rate, and shedding fat are just some of the major benefits of utilizing these days for aerobic conditioning.

The Benefits of Full-Body Circuits

The circuit training style incorporated into these total body workouts is what makes this plan so effective. Circuit training provides a total body workout in one session, versus splitting up resistance training into working different muscle groups on different days. The benefits of this type of training are numerous.

One of the major advantages of the full body workout routine is that it allows you to gain muscle and burn fat at the same time. This is due to the stimulation of all the muscles, as well as the short rest periods in between sets. These total body exercises are designed to be done, one after another, with little or no rest in between. In some of the workouts, muscle groups will be chunked into their own mini-circuits, whereas others will be a full-blown circuit challenging you to move through each and every move without resting in-between.

Is Time an Issue?

Another advantage to total body workout exercises is saving time. When the entire body gets worked out in every session, it means not spending as much time on resistance training. Furthermore, the recovery period in between resistance training is the same for all muscles. No area is neglected, and overtraining is practically impossible using this total body exercise method as prescribed.

One Plan for All

A total body workout for women does not have to differ from the total body workout
routines for men. While men can undoubtedly gain noticeable muscle and trim fat, women can expect this same routine to tighten, tone, and make them leaner than ever. The focus of resistance training interspersed with cardiovascular conditioning will keep metabolism amped, making fat burning substantial, to say the least.

Performing total body exercises in the way prescribed by the Total Body Workout Plan is an effective plan for anyone, regardless of goals. Gaining muscle, shedding fat, and getting in the best shape of your life are all very realistic results that can be expected from this program. Get started today, and watch the transformations take place right before your eyes!

Total Body Cardio Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

For the cardio workout you are going to do interval training. This means that you are going to warm up for about 5 minutes on the elliptical and then you going to sprint for 1-2 minutes and then jog for 2-3 minutes. You are going to rotate back and forth without any stoppage in between. To push yourself try and take shorter and fewer jogging breaks.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense ... more

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense 5-day per week challenge sure to fire up your metabolism and have you stronger, leaner, and fitter in no time.

Simple, Effective Work for a Great Physique

Total body workout routines are immensely beneficial in getting in superb shape. The total body workout program provides a plan of attack that leaves nothing behind. Each day provides a different focus, while maintaining a simple design that anyone can follow without exception.

Circuit Training for Success

Three of the five days of the week will be devoted to circuit training. These whole body workouts will fire up every muscle group in succession. The legs, back, chest, shoulders, arms, and abdominals will all be worked, allowing for a wide-array of benefits.

Don’t Forget the Cardio

The other two days will focus on cardiovascular training. Increased lung capacity, a better resting heart rate, and shedding fat are just some of the major benefits of utilizing these days for aerobic conditioning.

The Benefits of Full-Body Circuits

The circuit training style incorporated into these total body workouts is what makes this plan so effective. Circuit training provides a total body workout in one session, versus splitting up resistance training into working different muscle groups on different days. The benefits of this type of training are numerous.

One of the major advantages of the full body workout routine is that it allows you to gain muscle and burn fat at the same time. This is due to the stimulation of all the muscles, as well as the short rest periods in between sets. These total body exercises are designed to be done, one after another, with little or no rest in between. In some of the workouts, muscle groups will be chunked into their own mini-circuits, whereas others will be a full-blown circuit challenging you to move through each and every move without resting in-between.

Is Time an Issue?

Another advantage to total body workout exercises is saving time. When the entire body gets worked out in every session, it means not spending as much time on resistance training. Furthermore, the recovery period in between resistance training is the same for all muscles. No area is neglected, and overtraining is practically impossible using this total body exercise method as prescribed.

One Plan for All

A total body workout for women does not have to differ from the total body workout
routines for men. While men can undoubtedly gain noticeable muscle and trim fat, women can expect this same routine to tighten, tone, and make them leaner than ever. The focus of resistance training interspersed with cardiovascular conditioning will keep metabolism amped, making fat burning substantial, to say the least.

Performing total body exercises in the way prescribed by the Total Body Workout Plan is an effective plan for anyone, regardless of goals. Gaining muscle, shedding fat, and getting in the best shape of your life are all very realistic results that can be expected from this program. Get started today, and watch the transformations take place right before your eyes!

Total Body Circuit Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Abs / Beginner
--
Abs / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

The 5 minute jog on the treadmill is to warm up. After the jog do a 5 minute dynamic stretch as well before starting the workout. This total body workout is called a circuit. A circuit is when you go through all of the exercises one after another. For this circuit you are going to determine the amount of rest you need between the exercises. The goal is for you to push yourself and take as few breaks as possible during the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense ... more

If you are looking for the best total body workout around, designed to give you real results in real time, then look no further than the Total Body Workout Plan. This total body workout routine will guarantee that no part of your fitness is left unchallenged or under-stimulated. It is an intense 5-day per week challenge sure to fire up your metabolism and have you stronger, leaner, and fitter in no time.

Simple, Effective Work for a Great Physique

Total body workout routines are immensely beneficial in getting in superb shape. The total body workout program provides a plan of attack that leaves nothing behind. Each day provides a different focus, while maintaining a simple design that anyone can follow without exception.

Circuit Training for Success

Three of the five days of the week will be devoted to circuit training. These whole body workouts will fire up every muscle group in succession. The legs, back, chest, shoulders, arms, and abdominals will all be worked, allowing for a wide-array of benefits.

Don’t Forget the Cardio

The other two days will focus on cardiovascular training. Increased lung capacity, a better resting heart rate, and shedding fat are just some of the major benefits of utilizing these days for aerobic conditioning.

The Benefits of Full-Body Circuits

The circuit training style incorporated into these total body workouts is what makes this plan so effective. Circuit training provides a total body workout in one session, versus splitting up resistance training into working different muscle groups on different days. The benefits of this type of training are numerous.

One of the major advantages of the full body workout routine is that it allows you to gain muscle and burn fat at the same time. This is due to the stimulation of all the muscles, as well as the short rest periods in between sets. These total body exercises are designed to be done, one after another, with little or no rest in between. In some of the workouts, muscle groups will be chunked into their own mini-circuits, whereas others will be a full-blown circuit challenging you to move through each and every move without resting in-between.

Is Time an Issue?

Another advantage to total body workout exercises is saving time. When the entire body gets worked out in every session, it means not spending as much time on resistance training. Furthermore, the recovery period in between resistance training is the same for all muscles. No area is neglected, and overtraining is practically impossible using this total body exercise method as prescribed.

One Plan for All

A total body workout for women does not have to differ from the total body workout
routines for men. While men can undoubtedly gain noticeable muscle and trim fat, women can expect this same routine to tighten, tone, and make them leaner than ever. The focus of resistance training interspersed with cardiovascular conditioning will keep metabolism amped, making fat burning substantial, to say the least.

Performing total body exercises in the way prescribed by the Total Body Workout Plan is an effective plan for anyone, regardless of goals. Gaining muscle, shedding fat, and getting in the best shape of your life are all very realistic results that can be expected from this program. Get started today, and watch the transformations take place right before your eyes!

153 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Squat Rack
  • Cable Machine
  • Chin-Up Bar
Show All
Total Body Workout Plan

153 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Squat Rack
  • Cable Machine
  • Chin-Up Bar
Show All