Full-body workout routines are common among bodybuilders. They were the only way to train during the start of the golden era of bodybuilding and produced great results. Full body workout routines are when you work all the muscles groups in your body during a single training schedule. The number of exercises per muscle is generally low as you are working the whole body.
What Is A Full Body Workout For?
A full bodybuilding workout is for people to build symmetrical muscle mass all over at the same time. They are best to be performed by beginner bodybuilders until they progress into an intermediate level. This is because their muscles aren’t used to being worked and require longer amounts of time to recover. At the website’s Homepage of the programs that you are following you will find all the important information that you need in order to enhance the intensity and quality of your workout.
When a beginner starts performing bodybuilding exercises, they require longer amounts of time to recover. Sometimes a beginner can be sore after exercising for 5 days. It is important to allow sufficient time to recover so they do not injure themselves and the muscles can repair and grow. Like any bodybuilding workout, it should be paired with a good bodybuilding diet.
The Best Way To Perform Full Body Workouts
It is best to start off by performing full-body workouts with a low volume in order for a beginner to get used to working out. They will then gradually add more exercises per muscle group and train more days per week.
An example beginner’s full-body workout routine would look like this.
- Bench Press 2 x 10
- Pull-Ups 2 x 10
- Leg Press 3 x 10
- Military Press 2 x 10
- Rope Pushdowns 2 x 10
- Concentration Curls 2 x 10
- Crunches 3 x 15
90 seconds rest between sets.
This will allow a beginner to work with all the major muscle groups of the body. This routine can be performed for about a month once per week so a beginner can get used to working out.
After about a month of performing this routine, a beginner will be able to change things up a bit.
Here is a full-body workout routine for the next month:
- Bench Press 2 x 10
- Pectoral Flys 2 x 10
- Pull-Ups 2 x 10
- Leg Press 3 x 10
- Hamstring Curl 2 x 10
- Military Press 2 x 10
- Overhead Extensions 2 x 10
- EZ Bar Curls 2 x 10
- Crunches 3 x 15
2 minutes rest between sets.
This full-body workout routine changes a few types of exercises to get the muscles used to perform them. After performing this workout routine one per week for another month, a beginner may be ready to take on a higher volume.
Here is a full-body workout routine for beginners in 3rd month if they have progressed this quickly. If not, they will need to stay on a lighter schedule until they break through this threshold. It’s also important to be able to increase the weight of the train when you can. Once you can perform your exercises with perfect technique and still for 12 easy reps, you will need to consider upping the weight. This is called progressive overload. Heavier weights mean more muscle.
Workout 1
- Incline Bench Press 2 x 10
- Decline Bench Press 2 x 10
- Pull-Ups 2 x 10
- Seated Rows 2 x 10
- Squats 3 x 10
- Front Raise 2 x 10
- Lateral Raise 2 x 10
- Rope Pushdowns 2 x 10
- Overhead Extensions 2 x 10
- Preacher Curls 2 x 10
- Sit-ups 3 x 15
2 minutes rest between sets.
The above full-body workout routine can be performed once a week until the bodybuilder reaches a point where they recover fast enough to be able to perform two full-body workouts per week. This may take months, so be patient.
Once the point is reached when a bodybuilder can recover fast enough to train twice per week, the full-body workout routine below can become their second routine of the week.
Workout 2
- Incline Bench Press 3 x 10
- Pectoral Flys 2 x 10
- Pull-Ups 3 x 10
- Squats 3 x 10
- Hamstring Curls 2 x 10
- Calf Raises 3 x 10
- Military Press 3 x 10
- Seated Shoulder Rise 3 x 10
- Rope Pushdowns 2 x 10
- Skull Crushers 2 x 10
- Deadlifts 3 x 5
- Concentration Curls 3 x 10
2 minutes rest between sets.
The training schedule for the week might look like performing Workout 1 on Monday and Workout 2 on Thursday. This is because Workout 2 is heavier so 3 days recovery will be needed. It is important that these two routines are only performed when someone is ready and can handle it. If the bodybuilder does not recover in two days from Workout 1, they can wait an extra day or two then perform Workout 2. Always let your body recover sufficiently before performing your workouts.
Progressing From Here
Bodybuilders will generally perform full-body workout routines for around a year before progressing to the intermediate stage. They will get used to performing these exercises and start to require more exercises per muscle group.
As a bodybuilder progresses using the full-body workout routines above, they can add more exercises per muscle group as required. They can in turn use less and train 3 days per week. They could also rotate workouts 1 and 2 by resting for 3 or 4 days in between and performing the next one. They will be working out on different days every week, but they will still be training twice.
Some bodybuilders perform their full-body workout routines for up to 2 hours per session like some of the popular 70’s bodybuilders. Some people will tell you to not work out for longer than an hour, but this can be performed safely. It takes this long because of the amount of rest per set and exercises you are performing. You can lower the sets by one if necessary and perform the exercises in the correct order to avoid injury.
