Example of exercises and training

A complete exercise routine is ideal for gaining strength and muscle mass simultaneously. When it comes to achieving muscle hypertrophy, a full-body workout plan is one of the best. However, it is not about doing all the exercises that come to mind.

A full-body exercise routine requires a strategic time division, emphasizing combining exercises to target large and small muscle groups. This is the best way to distribute the use of muscle glycogen in the body.

This article details an example full-body routine with the number of sets and repetitions that must be done per exercise.

How do you do a full-body routine?

There should always be a preliminary physical warm-up in a full-body workout routine. Spending the first 5-10 minutes in the gym warming up is the best way to prepare the joints of the whole body. This custom is essential to prevent sports injuries.

You can use a treadmill or a rowing machine and a jump rope to warm up. The main rule of thumb is to increase your heart rate to no more than 150 beats per minute, the equivalent of just sweating a little.

An excellent full-body routine should begin with warm-up exercises, follow through with basic multi-joint exercises (barbell squats, horizontal press, military press, deadlift), and end with isolation or abdominal exercises.

Who is a whole-body routine for?

A full-body routine is ideal for:

  • Mesomorphic body type
  • Athletes with a medium and high level of training
  • Adolescents between 18-19 years old (with minor charges)
  • Athletes stuck in the gym

Sample full-body routine

When training the vast majority of muscles on the same day, it is essential to let them rest. The ideal in this type of routine is not to go to the gym more than four times a week. Otherwise, you are likely to develop muscle fatigue.

In addition, to prepare the middle zone, the best thing to start a full-body routine is to include isometric or static abdominal exercisesAn example full-body routine is described below:

1. Hyperextensions

3 sets – 15 reps

2. Front and side abdominal planks

1 minute on each side – 2 sets

3. Push-ups

3 sets – 15 reps

4. High pulley chest crossover

4 sets – 10 reps

5. Barbell squats

4 sets – 10 reps

6. Lunges

3 sets – 15 reps

7. Pull-ups

3 sets – 10 reps

8. Low pulley row

4 sets – 10 reps

9. Side flights

4 sets – 10 reps

10. Dumbbell Shoulder Press

4 sets – 10 reps

11. Benched triceps

4 sets – 10 reps

12. Z-bar biceps

4 sets – 10 reps

Bonus. Straight abs

3 sets – 15 reps

Entire Body Routine – Benefits

The main advantage of a full-body routine is that it emphasizes visual symmetry and increases strength. This type of training plan comprehensively works for all muscle groups simultaneously.

Another benefit of a full-body routine is that it helps you avoid stagnation in the gym. Working in this way allows the muscle fibers not to adapt to the loads. It is also one of the best methods to achieve the six-pack.

Whole-body routine – How many sets and reps?

In a full-body routine, exercises with weights should be done in 4 sets and ten repetitions each. The last 2-3 reps should require effort, but the technique should never be sacrificed. If you think you can easily do 12 reps, increase your working weight. Light exercises should be done in 12-15 reps and three sets mode.

Remember that achieving muscle hypertrophy is directly related to progress in weight gain. However, the ability to fully put the muscle into operation is critical. Improving neuromuscular communication is one of the keys to a whole-body routine.

Nutrition in a full-body routine

To achieve mass muscle gain, it is essential to follow a high-calorie diet. The daily calorie intake should be increased by at least 20%. In particular, special attention should be paid to the quality of carbohydrates.

The simple carbohydrates are allowed only on the day is to make a routine for the whole body, while the other days should opt for complex carbohydrates, whole grains, and other fiber sources.

To complement a whole-body routine, you should consume an amount of 1.5-2.0 g of protein per kg of body weight. If possible, choose proteins of high biological value. Healthy fats should provide 30% of the total calories in the diet.

In this type of routine, it is essential to consider the needs of essential micronutrients (vitamins and minerals) as the whole body works; these are more likely scarce.

Sports supplements to complement the routine

The most effective sports supplements for a full-body routine are creatine monohydrate (improves muscle strength) and mass gainers (high-calorie carbohydrate and protein shake). Protein supplements, despite their popularity, are only optional; if you consume a sufficient amount of protein in your daily diet, they are not necessary.

Caffeine complexes or pre-workout supplements can stimulate the nervous system to finish the routine. However, in excess, they can have side effects. The BCAA amino acids may also be helpful in a full-body exercise. A few minutes before training should ensure that catabolic processes do not occur in the muscles.


A full-body routine allows you to improve your strength indicators. This training plan is intended for athletes with a medium and high level of training, mainly mesomorphs.

One of the main benefits of working for all muscle groups at the same time is avoiding stagnation. Complementing a full-body routine with proper nutrition is essential to improve performance and results in the gym.


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