Full Body Workout
![man doing lat pull on the machine](assets/images/goldgym-latpulldown.png)
"The Full Body workout is the cornerstone of a well-rounded and resilient physique. It challenges your entire body, helping you build strength, endurance, and functional fitness. With each session, you engage your muscles, elevate your heart rate, and foster a sense of physical empowerment. It's more than just a workout; it's a path to self-improvement and the pursuit of your best self, one exercise at a time."
Why this programme?
The "Full Body" workout routine is a versatile and inclusive program designed to cater to individuals of all fitness levels, whether you're just starting out or an experienced fitness enthusiast. It offers a holistic approach by targeting multiple muscle groups with compound exercises, ensuring that every part of your body is engaged. This results in a well-rounded physique with balanced muscle development and enhanced functional strength. Regardless of your fitness journey, the Full Body workout is a valuable tool for achieving your goals and optimizing your overall physical fitness.
The Full Body workout regimen, with its adaptability, adherence to progressive overload principles, and balanced workout schedule, provides an efficient and scalable fitness solution. It is well-suited to individuals aiming to prevent plateaus and sustain long-term progress. This makes it an excellent choice for those seeking a comprehensive and highly effective training routine that can adapt to their evolving fitness goals and needs, ensuring continuous improvement in their overall physical fitness.
Monday | |
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Exercise | Sets & Reps |
Warm-Up: |
Light cardio
(5-10 min) |
Bench Press: | 3 sets x 8 reps |
Pull-Ups: | 3 sets x 8 reps |
Leg Press: | 3 sets x 8 reps |
Bicep Curl: | 3 sets x 8 reps |
Tricep Dip: | 3 sets x 8 reps |
Rear Delts: | 3 sets x 8 reps |
Hanging Leg Raises: | 3 sets x 8 reps |
Tuesday | |
---|---|
Exercise | Sets & Reps |
Push-Ups: | 3 sets x 8 reps |
Pull-Ups (Wide Grip): | 3 sets x 8 reps |
Leg Press (Single Leg): | 3 sets x 8 reps |
Hammer Curls: | 3 sets x 8 reps |
Tricep Kickbacks: | 3 sets x 8 reps |
Rear Delt Flyes: | 3 sets x 8 reps |
Hanging Knee Raises: | 3 sets x 8 reps |
Wednesday | |
---|---|
Exercise | Sets & Reps |
Incline Dumbbells: | 3 sets x 8 reps |
T-Bar Rows: | 3 sets x 8 reps |
Lunges: | 3 sets x 8 reps |
Preacher Curls: | 3 sets x 8 reps |
Skull Crushers: | 3 sets x 8 reps |
Lateral Raises: | 3 sets x 8 reps |
Planks: | 3 sets x 30 seconds |
Thursday | |
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Exercise | Sets & Reps |
Push-Ups (Wide Grip): | 3 sets x 8 reps |
Chin-Ups: | 3 sets x 8 reps |
Leg Press (Narrow Stance): | 3 sets x 8 reps |
Concentration Curls: | 3 sets x 8 reps |
Tricep Pushdowns: | 3 sets x 8 reps |
Front Raises: | 3 sets x 8 reps |
Russian Twists: | 3 sets x 12 reps (each side) |
Friday | |
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Exercise | Sets & Reps |
Incline Bench Press: | 3 sets x 8 reps |
Lat Pulldowns: | 3 sets x 8 reps |
Step-Ups: | 3 sets x 8 reps (each leg) |
Hammer Curls: | 3 sets x 8 reps |
Overhead Tricep Extensions: | 3 sets x 8 reps |
Bent-Over Lateral Raises: | 3 sets x 8 reps |
Leg Raises: | 3 sets x 12 reps |
Saturday | |
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Exercise | Sets & Reps |
Rest Day: | Active recovery |
Sunday | |
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Exercise | Sets & Reps |
Rest Day: | Active recovery |