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Best Full Body Workout Routine

best full body workout routine

A full body workout routine engages multiple muscle groups throughout the body, offering a balanced approach to fitness. It can help to improve strength, endurance, flexibility, and overall body composition. A good full-body workout typically involves compound exercises that target several muscle groups at once. These exercises maximize muscle activation, increase calorie burn, and save time.

In this article, we will explore some of the best full-body workout routines, tailored to suit both beginners and advanced fitness enthusiasts.

1. The Classic Full Body Workout:

This classic routine consists of three workouts per week, with at least one rest day in between. Each workout targets the major muscle groups with compound exercises.

  • Workout A:
    • Squats: 3 sets of 8-12 reps
    • Bench Press: 3 sets of 8-12 reps
    • Rows: 3 sets of 8-12 reps
    • Plank: 3 sets of 30-60 seconds
  • Workout B:
    • Deadlift: 3 sets of 8-12 reps
    • Pull-Ups/Assisted Pull-Ups: 3 sets of 8-12 reps
    • Overhead Press: 3 sets of 8-12 reps
    • Leg Raises: 3 sets of 15-20 reps
  • Workout C:
    • Lunges: 3 sets of 8-12 reps per leg
    • Dips/Assisted Dips: 3 sets of 8-12 reps
    • Seated Rows: 3 sets of 8-12 reps
    • Russian Twists: 3 sets of 15-20 reps per side

This routine is an excellent starting point for beginners. It’s easy to follow and can be modified to fit personal fitness levels and goals. Rest for 1-2 minutes between sets.

2. The 5×5 Full Body Workout:

The 5×5 workout is perfect for those looking to gain strength and muscle. It involves performing five sets of five repetitions of compound exercises, three times a week.

  • Workout A:
    • Squats: 5 sets of 5 reps
    • Bench Press: 5 sets of 5 reps
    • Rows: 5 sets of 5 reps
  • Workout B:
    • Squats: 5 sets of 5 reps
    • Overhead Press: 5 sets of 5 reps
    • Deadlift: 1 set of 5 reps

Alternate between Workouts A and B each session. Add weight progressively as you get stronger. Rest for 3-5 minutes between sets for optimal strength recovery.

3. The Circuit Training Full Body Workout:

Circuit training combines strength exercises with aerobic exercises, providing an intense, time-efficient workout.

  • Workout A: Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the entire circuit 3-4 times.
    • Push-Ups
    • Jump Squats
    • Plank
    • Lunges
    • Mountain Climbers
    • Tricep Dips
    • Bicycle Crunches

Circuit training keeps the heart rate up, burning calories while building strength. It’s a great option for those with limited time or those who enjoy high-intensity workouts.

4. The Dumbbell FBW:

This workout is ideal for those who have limited equipment or prefer to work out at home. All you need are a pair of dumbbells. (full body workout routine)

  • Workout A:
    • Goblet Squats: 3 sets of 8-12 reps
    • Dumbbell Bench Press: 3 sets of 8-12 reps
    • Dumbbell Rows: 3 sets of 8-12 reps per arm
    • Dumbbell Deadlifts: 3 sets of 8-12 reps
    • Dumbbell Overhead Press: 3 sets of 8-12 reps
    • Dumbbell Lunges: 3 sets of 8-12 reps per leg

This routine can be performed 2-3 times a week, depending on your fitness level and goals. Rest for 1-2 minutes between sets.

5. The Bodyweight Full Body Workout:

This workout is perfect for those who prefer not to use equipment or want to work out anywhere, anytime.

  • Workout A: Perform 3-4 sets of each exercise.
    • Push-Ups: 8-12 reps
    • Bodyweight Squats: 12-15 reps
    • Plank: 30-60 seconds
    • Pull-Ups: 8-12 reps
    • Lunges: 12-15 reps per leg
    • Bicycle Crunches: 15-20 reps per side

This routine can be performed 2-3 times a week. Rest for 1-2 minutes between sets.

Conclusion

The best full-body workout routine will vary depending on individual goals, fitness levels, and available equipment. The key is to find a routine that is challenging, sustainable, and enjoyable. Always listen to your body and make adjustments as needed. Consult a fitness professional if you’re unsure about proper form or need guidance in creating a personalized workout plan. Remember, consistency and proper nutrition are key to achieving and maintaining your fitness goals.

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