Full-body workout

A full-body workout plan is a practical way to get started with strength training. You work all the major muscle groups in each session, without having to spread them across separate training days.

As you get used to the exercises and train regularly, you may notice quick improvements in strength—the so-called ‘beginner’s bonus.’ Focusing on compound exercises lets you work several muscle groups with a relatively simple selection of movements, but it doesn’t guarantee equal growth in every muscle.

Moreover, a full-body training plan helps you learn the most important strength training exercises properly, as these exercises typically remain the foundation as you progress and gain more experience.

Basics

Allow time to recover between full-body sessions. In the example here, several days separate workouts that train all the major muscle groups.

You can follow this plan twice a week, for example on Wednesday and Saturday. That’s one way to organize the plan, rather than a limit for all full-body routines. If you’re just starting out or finding it difficult to make time and stay consistent, one session a week can be a first step.

With split training, you divide muscle groups or exercises between separate sessions. This can be useful if you want to train on more days and spread out your weekly workload.

Example Plan

The four optional exercises add focused work for your triceps, biceps, calves and abs. You don’t have to include all of them from the start. Choose the ones that fit your goals and the work you’re already doing; muscles that contribute to a compound exercise don’t necessarily receive the same training stimulus.

Full-body workout alternative exercises

You can perform the following exercises as alternatives to Full-body workout.

Filter the exercises below by muscle group and difficulty.