The Best Full-Body Bodybuilding Workout for Beginner to Advanced Lifters

You may flex your biceps, unfold your lats, or stomp your quads all you need, however as a bodybuilder, your physique isn’t introduced in isolation. It’s a part of a complete bundle. You may’t simply omit sure muscle mass out of your total aesthetic, whether or not you compete on stage or not.

Regardless of that, the physique half break up reigns supreme because the de-facto technique of bulking up. However what occurs once you don’t have 5 full days to grind away within the weight room, otherwise you’re caught in a bind and should get a strong workout in over your lunch break?

A shirtless person wears a mask and workout gloves while performing a lat pulldown.
Credit score: Oleksandr Byrka / Shutterstock

Full-body coaching isn’t precisely a bodybuilder’s bread and butter. However in the correct contexts, it may be your saving grace, assist you construct a dependable basis, or inject some much-needed novelty into your routine. Right here’s the way to construct your physique as a unit in a single single workout. 

Greatest Full-Physique Bodybuilding Exercises

Full-Physique Bodybuilding Exercise for Inexperienced persons

Full-body workouts are notably legitimate (and invaluable) for newcomers on account of their sheer effectivity. Once you’re simply beginning out within the health club, whether or not as a want-to-be-someday physique competitor or power athlete, it’s in your curiosity to color in broad strokes. 

You can also make heaps of progress and study the ins and outs of lifting weights with out counting on dozens of various exercises to get the job accomplished.

The Exercise

As a newbie inquisitive about muscle progress, your major concern ought to merely be making certain you hit each muscle in your physique on a weekly foundation. This implies loads of compound, multi-joint actions, working in several planes of movement, and with a wide range of totally different instruments.


Regardless of the way you prepare, progressive overload is the secret as a newbie. There’s no cause to overcomplicate issues — early on, your finest guess is to search for conservative, constant will increase in weight workout-to-workout, or week-to-week.

Look to add between 5 and 10 kilos to at the least one in all your main lifts on a weekly foundation. 

Full-Physique Bodybuilding Exercise for Intermediates

A bodybuilding “intermediate” is usually thought of to be somebody with at the least a few years of strong coaching underneath their belt, who is probably not on the aggressive stage but, or who hasn’t reached their particular person ceiling for progress. 

The good points nonetheless movement, although maybe not as freely as they as soon as did. Intermediates could make progress fairly properly with the correct coaching break up, however a good schedule or different life-style components would possibly drive you into full-body coaching for a time frame. 

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The Exercise

If in case you have a number of years of coaching in your rearview already, you in all probability received’t make “optimum” good points with a full-body routine. Nevertheless, you may nonetheless maintain the ball rolling with inventive train pairings and a few high-intensity strategies to induce maximal muscle fatigue.

  • Entrance Squat: 3 x 6-8
  • Dumbbell Bench Press superset Seal Row: 3 x 8 + 8
  • Dumbbell Strolling Lunge superset Renegade Row: 2 x 10 + 10
  • (Elective) Leg Extension superset Leg Curl: 2 x 12 + 12
  • Dumbbell Flye superset Dumbbell Lateral Increase:  2 x 12 + 12
  • (Elective) Cable Crunch superset Calf Increase: 2 x 15 + 15

Word that you need to be capable to dial up or down your quantity on an as-needed foundation. Two of the supersets laid out listed below are non-obligatory, because you do work these muscle mass to a level elsewhere within the session. 

If in case you have the time or vitality to spare, or simply wish to make sure you’re getting a complete stimulus, carry out the routine as-written. 


Progressing as an intermediate is extra just like a newbie’s avenue than it’s totally different. You’ll nonetheless depend on progressive overload, nevertheless it is probably not as simplistic as including one other few kilos to your barbell each time you set foot within the health club.

As soon as that turns into impractical to do repeatedly, you may advance by including further units, reps, or decreasing your relaxation time between exercises to extend the density of your workload. Search for little bumps in weight the place you will discover them, however don’t be afraid to get inventive.

Full-Physique Bodybuilding Exercise for Superior Athletes

To not beat across the bush, superior physique athletes or bodybuilders working towards their professional playing cards aren’t the perfect audiences for full-body coaching. 

The place a novice can paint broadly and make tangible progress, a 5 or 10-year health club veteran will typically want a way more refined and exact strategy. 

The Exercise

Full-body coaching can be of restricted use to high-level bodybuilders within the occasion they merely don’t have the time to make it into the load room a number of days per week. 

In such circumstances, one strong workout of some strong compound actions pushed to the brink of failure will at the least assure that you just don’t lose any muscle till such time you could return to extra “conventional” coaching.


Put merely, this workout isn’t actually one thing so that you can make the most of as a long-term development pathway. It’s extra of a type of coaching triage to name upon within the occasion you may’t get after it 5 – 6 instances per week.

Nevertheless, you may nonetheless make some progress for your self in the identical approach another gymgoer would. Push your numbers the place you may, trim down your relaxation instances, and try for excellent approach from begin to end.

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It’s vital to notice that superior bodybuilders usually view their progress by a novel lens. After sufficient years within the health club, your price of muscle hypertrophy will decelerate considerably. 

As such, you have to be keen to tug again and search for adjustments over the course of a number of months, as a substitute of week to week. You must also put inventory into ideas like proportion and symmetry, your posing routine for those who aspire to a physique present, and the like. 

Advantages of Full-Physique Bodybuilding Exercises

It might fly within the face of standard bodybuilding knowledge, the place the physique half break up reigns supreme and little else compares, however coaching your physique as a unit is much from a waste of time.

Actually, this model of lifting comes with its personal assortment of particular advantages you may’t get out of your run-of-the-mill back-and-biceps workout.

They’re Nice for Inexperienced persons

First-time gymgoers trying so as to add muscle are prime candidates for full-body coaching. This model of lifting helps you develop a broad and steady baseline of health. 

It teaches you the way to brace, exposes you to a wide range of totally different actions in the identical session, and builds bodily resilience you could switch over to bodybuilding, powerlifting, or another avenue in due time. 

Shirtless person holding a loaded barbell across their chest.
Credit score: Gorgev / Shutterstock

Inexperienced persons can definitely do properly with small, remoted coaching of their first months, however that’s extra on account of the truth that absolutely anything “works” at first so long as you prepare exhausting. 

They Save a Lot of Time

Maybe the strongest case in favor of full-body coaching is its effectivity. That is doubly true if you can also make your workout work with out having to traverse a busy health club or make the most of a number of several types of gear.

Full-body workouts could be deceptively transient, even if they’re meant to tax you from head to toe. A reliance on high-value compound actions offers you loads of bang in your buck — you need to be capable to get out and in of the health club in an hour or much less, more often than not. 

Will Educate Motion Congruity

It might not matter as a lot to a bodybuilder because it does a powerlifter or weightlifter, however technical proficiency ought to nonetheless be of concern to a point. 

In the event you’re not snug working with free weights, you’re not prone to get a powerful muscular contraction or know the way to safely push your limits within the health club.

Full-body coaching good points some factors right here. The reliance on compound lifting will educate you the way to hinge, press, pull, squat, and extra. And it’ll educate you rapidly.

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Drawbacks of Full-Physique Bodybuilding Exercises

Make no mistake, full-body coaching in all probability isn’t the golden grail of bodybuilding. For individuals who aspire to muscle mass above all else, it isn’t essentially the most optimum avenue, regardless of being helpful in a pinch. 

They Lack Specialised Consideration

The largest and most blatant disadvantage to a full-body workout is that it lacks the detailed stimulation a physique half break up can present. Intermediate, superior, {and professional} bodybuilders are always working to refine their physiques and handle weaknesses. 

That is normally accomplished by together with sure particular actions that work the lagging muscle mass in isolation, which isn’t logistically possible on a full-body coaching plan.

You may stimulate every thing to a sure diploma, however you received’t be capable to zone in on one particular side of your physique on a full-body routine. 

They Could Not Comprise Sufficient Quantity

Hand-in-hand with an absence of precision comes a decrease total coaching quantity. Your quantity within the health club would be the main driver of progress and adaptation over time, however for bodybuilders, such issues are muscle-specific.

You could not be capable to accrue sufficient productive quantity to develop your biceps for those who’re solely doing three or 4 units of pull-ups or rows throughout your workout. 

woman looks in mirror during dumbbell curl exercise
Credit score: Bojan Milinkov / Shutterstock

And, for those who did alter your coaching to hit that sort of benchmark, it’d deliver with it an excessive amount of systemic fatigue from an inordinate quantity of high-intensity compound lifts.

You May Have Bother Gaining Energy

Bodybuilders aren’t judged on how robust they’re, however you shouldn’t totally forsake getting stronger in your pursuit of muscle good points. Stronger muscle mass assist you raise extra weight, which applies extra mechanical stress, and thus will help you develop quicker. 

Nevertheless, you would possibly discover it troublesome to construct up your power on sure exercises in a full-body workout. After you’ve already labored three or 4 heavy compound lifts, you could be too drained to push your depth sufficient. 

That doesn’t imply it’s inconceivable to get stronger on a full-body routine centered on muscle progress, however it could be an uphill battle. 

Muscle From Head to Toe

Your physique needs to be a full bundle — no muscle left behind, no pose underwhelming. However growing your physique from high to backside doesn’t essentially imply it is advisable to prepare all these muscle mass unexpectedly.

Physique half splits positively get the job accomplished, and are the weapon of alternative for many physique professionals. Nevertheless, that doesn’t imply full-body coaching has no place in your arsenal. 

Whether or not you’re a newbie or are pressed for time however nonetheless wish to forge a powerful physique, the correct full-body workout plan can set (or make sure you keep) on the correct path for good points for so long as you raise.

Featured Picture: OPOLJA / Shutterstock

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