Muscle & Strength Full Body Workout Routine

This muscle-building program is perfect for lifters who want a total-body challenge. It covers all major muscle groups and features a high-intensity workout with 20 squats to help build strength and endurance.

Workout Summary

Main Goal	Build Muscle & Strength
Workout Type	Full Body Workout
Training Level	Beginner
Program Duration	12 weeks
Days Per Week	3
Time Per Workout	45-60 minutes
Equipment Required	Barbell, Bodyweight, Dumbbells （or All in one smart home gym）
Target Gender	Male & Female

Workout Description

Full body workouts have been a go-to choice in the fitness world for a long time.

Many legendary athletes, like Dwayne "The Rock" Johnson and Franco Columbu, have used these workouts to build the strength and muscle that made them famous.

The secret to their success? It’s all about balance: train hard, but only three days a week. This setup gives your body the time it needs to recover, rebuild, and get stronger.

No matter if you’re just starting your fitness journey or you’ve been training for years, full body workouts work for everyone. Beginners can see quick improvements, intermediates will keep making progress, and even experienced lifters can use them to maintain and fine-tune their physique.

In this guide, we’ll share five key exercises you should include in your full body routine, along with a complete workout plan to help you achieve your fitness goals.

Plus, we’ll answer some common questions about training your whole body in one session. Let’s get started!

5 Best Exercises for Full Body Workouts

When designing an effective full-body workout, the key lies in selecting exercises that deliver maximum results.

Since you're not training multiple times a week, it's important to choose exercises that provide the most "bang for your buck."

The best way to achieve this is by focusing on compound movements. Compound exercises engage multiple muscle groups and joints, allowing you to work more muscles in less time. These exercises not only help you build strength across your entire body, but they also boost your calorie burn and stimulate muscle growth more efficiently.

Below, we’ve listed five of the most effective compound exercises for a full-body routine. While we've highlighted their classic forms, remember that these exercises can be modified or varied in many ways to suit your fitness level and goals. Feel free to experiment or consult with a trainer to find the right variations for your needs.

1. Deadlift

The Deadlift is a very effective full-body exercise that primarily works the muscles of the lower body, core, back, and shoulders. Different deadlift variations target different muscle groups in different ways.

Muscles Worked by Deadlifts：

Glutes (Gluteus Maximus)
Hamstrings
Quadriceps
Lats (Latissimus Dorsi)
Traps (Trapezius)
Spinal Erectors
Abdominals
Forearms

Common deadlift variations

Conventional Deadlift:
Sumo Deadlift:
Romanian Deadlift (RDL):
Single-leg Deadlift:

Deadlift How to

Stand: Feet naturally shoulder-width apart, toes slightly pointed outward. The barbell should remain in contact with the feet, usually in the middle of the feet.
Grip: You can use an overhand grip or an alternating grip (one palm facing forward and one palm facing back). Alternating grip increases grip strength, but may affect the natural position of the wrist.
Starting position:
- Maintain a natural curvature of the spine and do not arch your back. The hips should be lower than the shoulders and the knees should be aligned with the toes.
- Shoulders are slightly above the barbell.
Pull-up action:
- When exerting force, first use the strength of your legs to push the floor, keep your spine stable and drive your hips forward until you stand up straight.
- Keep the barbell close to your body to prevent the barbell from shifting.
Lowering action: When lowering, move your hips back first, keep your knees slightly bent, and control the barbell to slowly descend until the barbell touches the ground.

2. Squat

The squat is another classic exercise you’ll find in most workout routines online. It is a compound exercise that engages the core and lower back for stability and control. Like the deadlift, regular squatting helps develop overall strength, power, and mobility, making it a staple in strength training routines.

Muscles Worked by Squats:

Quadriceps (Front Thigh)
Glutes (Gluteus Maximus)
Hamstrings (Back Thigh)
Calves (Gastrocnemius & Soleus)
Core (Abdominals, Obliques)
Lower Back (Erector Spinae)
Hip Flexors
Adductors (Inner Thighs)

Common Squat Variations

Back Squat:
Front Squat:
Goblet Squat:
Overhead Squat:
Bulgarian Split Squat:
Box Squat:

Squat How To:

Stand: Position your feet slightly wider than shoulder-width apart with your toes pointed outward at a 15-30 degree angle. Keep your weight evenly distributed over your midfoot, not on your toes or heels.
Grip (for Barbell Squats): When using a barbell, ensure the bar is resting comfortably across your upper traps or front deltoids (depending on squat variation). Grip the bar with both hands, keeping your arms firm and your elbows slightly pointing downward.

Starting Position:
- Stand tall with your chest proud, back straight, and shoulders down. Engage your core and look straight ahead.
- In the starting position, keep your chest high and your spine neutral.
Squat Action:
- Begin by pushing your hips back slightly, and then bend your knees to lower your body. Keep your torso upright as much as possible throughout the movement.
- Go down as low as you can while maintaining good form, ideally until your thighs are parallel to the floor or slightly below.
- Make sure your knees track over your toes, not caving inward, and push your knees outward as you squat.
Standing Up:
- Push through your heels and the midfoot to extend your knees and hips simultaneously.
- Avoid locking your knees at the top, and keep your glutes tight as you return to the standing position.
Breathing:
- Inhale as you lower down into the squat.
- Exhale as you stand back up.
Squat Tips:
- Depth: Go as deep as your mobility allows while maintaining proper form. Ideally, aim for parallel thighs to the floor, but depth is secondary to form.
- Knee Position: Make sure your knees are tracking in line with your toes and not caving inward. Keep a slight outward push through your knees for stability.
- Core Engagement: Engage your core throughout the squat to help maintain a neutral spine and protect your lower back.

3. Row

The row is a fundamental exercise that helps to develop strength and muscle in the back, shoulders, and arms. Regular rowing exercises can improve posture, balance out pushing exercises like the bench press, and enhance overall upper body strength.

If you want to build the coveted V-taper, perfecting the row movement pattern is key. The stronger you get at them, the denser your back will appear.

Common Row Variations

Barbell Row (Bent-Over Row):
The traditional row using a barbell. In this exercise, you bend at the waist while holding the
Dumbbell Row:
T-Bar Row:
Seated Cable Row:
Chest-Supported Row:
Inverted Row (Bodyweight Row):
Single-Arm Dumbbell Row:

Row How To:

Starting Position:

Barbell Row: Stand with your feet shoulder-width apart, holding a barbell with a grip that’s slightly wider than shoulder-width. Bend at the hips and knees while keeping a neutral spine. The barbell should be hanging straight down, with your back flat and chest up.
Dumbbell Row: Place one knee and one hand on a bench for support, while the opposite leg is standing. Hold the dumbbell in your free hand with your palm facing inward.

Row Movement:

For all row variations, initiate the pull by squeezing your shoulder blades together and driving the elbows straight back.
Pull the barbell or dumbbell towards your torso, aiming to bring the elbow directly behind you, keeping the elbow close to the body.
Avoid shrugging the shoulders or letting the elbows flare out excessively.

Returning to Start:
- Slowly extend the arms back to the starting position, maintaining control over the weight. Do not allow the weights to drop or lose tension on the muscles.
Breathing:
- Inhale as you extend your arms and lower the weight.
- Exhale as you pull the weight towards you.
Row Tips:
- Posture: Maintain a neutral spine throughout the row. Avoid rounding the lower back by engaging your core and focusing on keeping your chest up.
- Range of Motion: Ensure that you are rowing with full range of motion, bringing the elbows back as far as possible without compromising form. This helps maximize activation of the back muscles.
- Elbow Path: Keep the elbows close to your torso and avoid flaring them out too much. A close elbow path helps target the lats and minimizes shoulder strain.
- Control the Movement: It’s important to control the weight throughout the entire movement, both during the concentric (pulling) and eccentric (lowering) phases. This ensures muscle engagement and reduces the risk of injury.

4. Bench Press

The bench press is one of the most popular upper-body exercises, particularly known for developing strength and mass in the chest, shoulders, and triceps. It’s a compound movement that primarily targets the pectorals while also involving secondary muscles like the deltoids and triceps. It’s a staple in powerlifting and bodybuilding training programs for building upper-body strength and muscle.

Muscles Worked by the Bench Press:

Pectoralis Major (Chest)
Deltoids (Shoulders)
Triceps
Serratus Anterior
Anterior Scalenes

Common Bench Press Variations:

Flat Bench Press
Incline Bench Press
Decline Bench Press
Close-Grip Bench Press
Dumbbell Bench Press
Smith Machine Bench Press

Bench Press How To:

Starting Position:
- Feet Placement: Keep your feet flat on the floor, maintaining a stable base. Avoid lifting your feet off the ground during the press.
- Back Arch: Keep a natural arch in your lower back. Your shoulder blades should be retracted and pressed against the bench to provide stability and a strong pressing position.
- Grip: Place your hands on the barbell slightly wider than shoulder-width apart. The bar should rest directly over your wrists, not over your fingers. Your grip can be overhand (pronated) or mixed depending on preference.
- Bar Placement: The bar should be directly above your chest when your arms are fully extended. Ensure your shoulders are down and back, with the chest puffed out.
Lowering Action:

Begin the descent by unlocking your elbows and slowly lowering the bar towards your chest. Keep your elbows at a 45-degree angle to your body, not flaring them out too much.
Lower the bar in a controlled manner, ensuring that it touches your chest lightly, but do not bounce the bar off your chest. Keep the bar path steady, with the barbell staying close to the body.
Maintain a steady breathing rhythm, inhaling as you lower the bar.

Pressing Action:
- As you press the bar back up, push through your heels and engage your legs to help stabilize your body (keeping your core tight).
- Drive the bar upward, extending your arms and pressing the bar back to the starting position, ensuring that your elbows lock out fully at the top.
- Keep the bar in a straight line above your chest and avoid arching the back excessively during the press.
Breathing:
- Inhale as you lower the bar down to your chest.
- Exhale as you press the bar back up to the starting position

5. Overhead Press

The final movement pattern everyone should include in their full-body workout routines is the overhead press. The overhead press trains the important vertical push movement pattern. The overhead press, also known as the military press or shoulder press, is a powerful upper-body exercise that focuses on developing strength and muscle in the shoulders, specifically the deltoids, while also engaging the triceps, upper chest, and core.

Muscles Worked by the Overhead Press:

Deltoids (Shoulders)
Triceps:
Upper Chest
Trapezius
Core
Serratus Anterior

Common Overhead Press Variations:

Barbell Overhead Press
Dumbbell Overhead Press
Seated Overhead Press
Push Press.
Arnold Press

How to Perform the Overhead Press:

Starting Position:

Feet Placement: Keep your feet shoulder-width apart, firmly planted on the ground. Make sure your body is balanced and stable.
Grip: Grip the barbell with your hands just slightly wider than shoulder-width apart, with the palms facing forward (pronated grip). Your elbows should be slightly in front of the bar.
Bar Position: The bar should rest on your upper chest/clavicle region, with your elbows bent at about a 90-degree angle. Ensure the wrists are straight and not over-extended.
Core Engagement: Tighten your core and glutes to maintain an upright posture. Squeeze your shoulder blades together for better stability.

Pressing Action:

Push the Barbell Up: Begin the press by driving the barbell upward, using your shoulders, triceps, and upper chest to extend your arms. Keep the bar path straight, moving in a vertical line.
Head Movement: As the bar passes your face, slightly move your head back to allow the bar to pass. Once the bar clears your face, press the barbell directly overhead.
Lockout: Fully extend your arms at the top, ensuring that your elbows are locked out, and the bar is directly above your shoulders with a straight line from your wrists to your feet.

Lowering Action:

Controlled Descent: Lower the bar back to the starting position (your upper chest) by bending your elbows in a controlled manner. Do not let the bar crash down, as this can lead to injury.
Maintain Posture: Keep your core engaged, and avoid arching your lower back excessively during the descent.
Breathing: Inhale as you lower the bar and exhale as you press it up. A consistent breathing rhythm helps with stability and power.

M&S Full Body Schedule & Overview

This Muscle & Strength (M&S) Full Body Program is designed for beginner and early intermediate lifters who aim to build muscle and strength efficiently. The program targets all major and minor muscle groups, promoting hypertrophy (muscle growth) through progressive resistance.

You'll train 3 days per week, with at least one rest day between sessions to allow for recovery and muscle repair. The balanced structure ensures you're able to focus on strength development and muscle growth without overtraining.

Here’s a sample weekly schedule:

Monday - Workout A
Wednesday - Workout B
Friday - Workout C

Workout A

Exercise	Sets	Reps
Squats	5	5
Bench Press	5	5
Barbell Row	5	5
Upright Row	3	10
Skullcrushers	3	10
Dumbbell Curls	3	10
Leg Curls	3	12-15
Ab Wheel Roll Out	3	10-15

Workout B

Exercise	Sets	Reps
Deadlifts (Ramped)	3	5
Romanian Deadlift	2	8-12
Seated Overhead Press	3	8-10
Pull Ups or Inverted Rows	3	10-15
Dips	3	10-20
Barbell Shrugs	3	10
Standing or Seated Calf Raise	3	12-15
Plank	3	60 seconds

Workout C

Exercise	Sets	Reps
Squats	3	5
Squats	1	20
Incline Dumbbell Bench Press	3	10
One Arm Dumbbell Row	3	10-15
Seated Arnold Press	3	10-15
Cable Tricep Extensions	3	10
Barbell Curls	3	10
Leg Curls	3	12-15
Ab Wheel Roll Out	3	10-15

Home and Equipment Recommend-All in one Smart Home Gym Machine

Gym Monster ( or Gym Monster 2) is a versatile fitness equipment that can replace multiple traditional machines, allowing users to perform a variety of different training on the same machine. It is designed to improve space utilization and training efficiency, suitable for a variety of fitness goals and needs. Here are its benefits and additional advantages:

1. Space saving

One machine for multiple uses: Gym Monster integrates multiple traditional machines (such as squat racks, rowing machines, cable machines, etc.) into one device, saving a lot of gym space, especially suitable for home gyms or fitness environments with limited space.

Less equipment, more functions: Gym Monster occupies a small area, less than 0.3㎡ when folded, and less than 1㎡ when opened, which is very suitable for home use with limited space.

2. Enhanced training efficiency

Convenient conversion: Since multiple machines are integrated into one device, users can quickly switch training items without stopping to adjust or switch machines in the middle, which greatly improves training efficiency.

Comprehensive exercise: Gym Monster supports a variety of basic movements, such as squats, rowing, pulling, pushing, etc., which can help users complete comprehensive exercise in one training cycle and promote the coordinated development of muscles throughout the body.

3. Suitable for different training needs

Versatility: Whether it is strength training (such as using barbells, dumbbells, Smith machines) or aerobic training (such as rowing machines, ski machines), Gym Monster can meet different needs and is suitable for various fitness goals, such as muscle building, fat loss, and endurance improvement.

Adjustable digital weight: Gym Monster has a built-in electromagnetic motor to generate stable resistance, simulate the gravity of traditional equipment to keep constant, and provide intelligent and humanized functions, such as touch screen visualization, convenient weight adjustment, rich training modes, etc.

4. Cost saving

Reduce equipment procurement costs: For gyms or home fitness, buying a multifunctional device can replace multiple separate equipment and reduce equipment procurement and maintenance costs.

Increase equipment utilization: A multifunctional device can increase utilization, not only limited to one user, but multiple users can perform different types of training at different time periods.

5. Innovative design

High-tech functions: Some versions of Gym Monster may also have intelligent tracking, data recording and training program functions, which can help users track their training progress, analyze fitness data, and develop personalized training plans.

Summary

As a multi-functional fitness equipment, Gym Monster's main advantages are space saving, improved training efficiency, reduced risk of injury, and adaptability to a variety of training needs. It is suitable for fitness enthusiasts, athletes, and home users, and can effectively integrate the functions of multiple training equipment, making it an ideal choice for modern gyms and home fitness.

FAQs about Full Body Workouts

Can you do full-body workouts every day?

While possible, it's not recommended for most people due to the need for muscle recovery (typically 48 hours). Daily full-body workouts may lead to overtraining, injuries, and stalled progress. Ideally, train 3-4 days a week with rest days in between.

Is a full-body workout better?

Full-body workouts are effective for overall strength, fitness, and muscle endurance, especially for beginners. Advanced lifters may prefer split routines for targeted muscle development.

How often should you do full-body workouts?

3 times a week: Ideal for beginners or balanced fitness.

4 times a week: Suitable for intermediate athletes seeking progression.

Rest days or active recovery are crucial for muscle repair.

Can you build muscle with a full-body workout?

Yes, full-body workouts can build muscle, especially with compound exercises and progressive overload. Proper nutrition and recovery are essential for growth.

How long should full-body workouts be?

Full-body workouts typically last 45-60 minutes, including warm-up and cool-down. Efficient circuits can shorten this to 30-40 minutes.

Should you perform cardio on rest days?

It depends on your goals. Light cardio (e.g., walking, cycling) can aid recovery and improve cardiovascular health without overloading the body. For muscle gain, limit intense cardio to allow full recovery. For fat loss or cardiovascular benefits, light-to-moderate cardio on rest days can help maintain calorie burn.

Are full-body workouts or splits better?

Both have benefits. Full-body workouts are ideal for beginners or those with limited time, targeting all muscle groups in one session. Split training suits more advanced lifters who want to focus on specific muscles for hypertrophy or strength. The choice depends on your experience, goals, and schedule.

Is a 3-day full-body workout effective?

Yes, it’s effective for beginners and those seeking balanced fitness. It allows you to train all muscle groups multiple times a week while ensuring adequate recovery. This setup supports strength, muscle growth, and fat loss.

Can full-body workouts help with muscle growth, fat loss, and strength?

Yes, full-body workouts target muscle growth (hypertrophy), fat loss, and strength when done correctly. Compound lifts like squats and deadlifts promote strength, and the higher calorie burn can aid fat loss, especially with a caloric deficit.

Full-body workout vs. body part split?

Full-body workouts are better for beginners, general fitness, and fat loss, allowing for frequent muscle stimulation. Body part splits are ideal for intermediate/advanced lifters targeting specific muscles for growth, though they require more training days per week. Your goals and experience will guide your choice.