Let’s walk you through beginner-friendly full-body workout routines that’ll make you feel like a gym pro in no time.
I have also added a workout plan for intermediate and advanced fitness levels that you can follow you conquer the beginner routine.
Follow this exercise plan to track your progress and see how you’re improving and getting stronger. This helps you improve your form by gradually increasing the weight or reps as you get stronger and more confident.
Please feel free to ask any questions. COMMENT US…
Full Body Gym Workout Routine for Beginners
Day 1
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Squats | 3 | 8-10 | Legs, Glutes, Core |
| Push-ups | 3 | 10 | Chest, Shoulders, Triceps |
| Bent-over Rows | 3 | 10 | Back, Biceps, Core |
| Planks | 3 | 30 sec | Core |
| Dumbbell Lunges | 3 | 10 each leg | Legs, Glutes, Core |
| Tricep Dips | 3 | 12 | Triceps, Shoulders |
Day 2
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Deadlifts | 3 | 8 | Back, Glutes, Hamstrings |
| Overhead Press | 3 | 10 | Shoulders, Triceps, Core |
| Lunges | 3 | 10 each leg | Legs, Glutes, Core |
| Russian Twists | 3 | 20 | Core, Obliques |
| Chest Fly (Machine or Dumbbells) | 3 | 10 | Chest, Shoulders |
| Dumbbell Curls | 3 | 12 | Biceps |
Day 3
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Leg Press | 3 | 10 | Legs, Glutes |
| Pull-ups | 3 | To failure | Back, Biceps |
| Bench Press | 3 | 10 | Chest, Shoulders, Triceps |
| Bicycle Crunches | 3 | 20 | Core, Obliques |
| Lateral Raises | 3 | 12 | Shoulders |
| Seated Cable Rows | 3 | 10 | Back, Biceps |
4 Days Full Body Gym Workout Routine
Day 1: Strength Focus
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Squats | 4 | 5 | Legs, Glutes, Core |
| Deadlifts | 4 | 5 | Back, Glutes, Hamstrings |
| Pull-ups | 4 | 5-8 | Back, Biceps, Shoulders |
| Push Press | 4 | 5 | Shoulders, Triceps, Core |
| Barbell Lunges | 3 | 8-10 | Legs, Glutes, Core |
| Barbell Bench Press | 4 | 5 | Chest, Shoulders, Triceps |
Day 2: Hypertrophy Focus
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Leg Press | 4 | 10-12 | Legs, Glutes |
| Incline Dumbbell Press | 4 | 10-12 | Chest, Shoulders, Triceps |
| Seated Rows | 4 | 10-12 | Back, Biceps |
| Planks | 3 | 30-60 sec | Core |
| Dumbbell Lateral Raise | 3 | 12-15 | Shoulders |
| Dumbbell Hammer Curls | 3 | 12-15 | Biceps |
Day 3: Power Focus
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Power Cleans | 4 | 3-5 | Full Body, Shoulders, Legs |
| Barbell Rows | 4 | 6-8 | Back, Biceps |
| Push-ups | 4 | 10-15 | Chest, Shoulders, Triceps |
| Hanging Leg Raises | 4 | 10-12 | Core |
| Box Jumps | 3 | 8-10 | Legs, Core, Cardio |
| Kettlebell Swings | 3 | 12-15 | Full Body, Glutes, Shoulders |
Day 4: Endurance Focus
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Bodyweight Squats | 3 | 20-25 | Legs, Glutes, Core |
| Push-ups | 3 | 15-20 | Chest, Shoulders, Triceps |
| Burpees | 3 | 10-15 | Full Body |
| Jumping Jacks | 3 | 30-60 sec | Full Body, Cardio |
| Mountain Climbers | 3 | 20-30 | Core, Shoulders, Cardio |
| Plank to Push-up | 3 | 10-12 | Core, Shoulders, Triceps |
5 Days Advanced Full Body Gym Workout Routine
Day 1: Lower Body Dominant
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Squats | 4 | 6-8 | Legs, Glutes, Core |
| Deadlifts | 4 | 6-8 | Back, Glutes, Hamstrings |
| Bulgarian Split Squats | 4 | 10 each leg | Quads, Glutes, Core |
| Weighted Lunges | 3 | 12 each leg | Legs, Glutes, Core |
| Leg Press | 4 | 10-12 | Quads, Glutes, Hamstrings |
| Romanian Deadlifts | 3 | 8-10 | Hamstrings, Glutes, Lower Back |
Day 2: Upper Body Dominant
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Bench Press | 4 | 6-8 | Chest, Shoulders, Triceps |
| Pull-ups | 4 | 8-10 | Back, Biceps |
| Overhead Press | 4 | 8-10 | Shoulders, Triceps, Core |
| Barbell Rows | 4 | 8-10 | Back, Biceps |
| Incline Dumbbell Press | 3 | 8-10 | Chest, Shoulders, Triceps |
| Dumbbell Lateral Raise | 3 | 12-15 | Shoulders |
Day 3: Functional and Core
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Kettlebell Swings | 4 | 12-15 | Full Body, Glutes, Shoulders |
| Planks | 4 | 60 sec | Core, Shoulders, Glutes |
| Russian Twists | 4 | 20-30 | Core, Obliques |
| Cable Woodchoppers | 3 | 12-15 each side | Core, Obliques |
| Hanging Leg Raises | 3 | 10-12 | Core, Hip Flexors |
| Medicine Ball Slams | 3 | 12-15 | Core, Shoulders, Full Body |
Day 4: Power Movements
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Power Cleans | 4 | 3-5 | Full Body, Shoulders, Legs |
| Push Press | 4 | 5-6 | Shoulders, Triceps, Core |
| Plyo Push-ups | 3 | 8-10 | Chest, Shoulders, Triceps |
| Box Jumps | 3 | 10-12 | Legs, Core, Cardio |
| Broad Jumps | 3 | 8-10 | Legs, Core, Explosiveness |
| Kettlebell Snatches | 3 | 8-10 each arm | Full Body, Shoulders, Hips |
Day 5: Full Body Conditioning (Circuit Style)
| Exercise | Sets | Reps | Muscle Groups Targeted |
|---|---|---|---|
| Burpees | 3 | 12-15 | Full Body, Cardio |
| Thrusters | 3 | 10-12 | Full Body, Shoulders, Legs |
| Rowing Machine | 3 | 500m per set | Full Body, Cardio |
| Jump Rope | 3 | 60 sec | Full Body, Cardio |
| Mountain Climbers | 3 | 20-30 | Core, Shoulders, Cardio |
| Medicine Ball Tosses | 3 | 12-15 | Full Body, Core, Explosiveness |
How to Design a Full-Body Workout Routine
Organising a full-body workout can be both fun and effective, especially if you want to get the most out of your workouts.
1. Start Warm-Up
Before doing heavy lifting, you need to warm up your muscles. Think of it like revving up your engine before a road trip—it gets everything ready to move smoothly.
Here’s what to do:
- Dynamic stretches (leg swings, arm circles) to loosen up.
- 5-10 minutes of light cardio (jogging, jumping jacks, or using the treadmill) to get your heart rate up.
- If you’re short on time, even a few minutes of jump rope can do wonders.
2. Select Weekly Sets As per Your Fitness Level
Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:
According to the latest scientific evidence, 12–20 weekly sets per muscle group may optimise muscle growth.
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress.
3. Know More Workout Goal
The number of reps and sets required to structure an effective chest, shoulder, and tricep workout to increase mass and strength will vary based on your fitness level, weekly workout frequency, and strength training goals.
The best rep ranges and loads to work with.
- For muscle hypertrophy (increased muscle size): Do 8-12 reps, with 70 to 85% of your 1RM.
- For muscle endurance, Aim for 15-20+ reps and moderate loads, using a weight of at least 50-70% of your one-repetition maximum (1RM).
- For muscle strength: 4 to 6 reps, with at least 85% of your one-repetition maximum (1RM). The fewer reps you perform, the closer to 100% of your 1RM you should strive for.
It is always best to start with fewer reps and sets, then gradually increase as your strength improves.
4. Must Add Compound Exercises
Now, onto the main course—compound exercises. These are your bread and butter because they work multiple muscle groups simultaneously.
Examples include:
- Squats (target legs, glutes, core)
- Deadlifts (works the entire posterior chain—think back, glutes, hamstrings)
- Bench Press (focuses on chest, shoulders, triceps)
- Pull-ups or Rows (back, biceps, shoulders)
5. Also, Do Some Isolation Exercises
Once you’ve hit the major muscle groups with compound exercises, it’s time to give extra love to specific areas. This is when you perform exercises that target only one muscle at a time.
Examples include:
- Bicep curls (for biceps)
- Lateral raises (for shoulders)
- Tricep pushdowns (for triceps)
Think of these as “fine-tuning” the muscles that compound moves may not fully target. A couple of isolation exercises per workout is enough, with 2-3 sets of 10-15 reps.
6. Don’t Forget the Core
No full-body workout would be complete without some core work. You can strengthen your body as a whole, stand taller, and maintain better balance with a sound core. Plus, it’s key for injury prevention.
Try adding these core exercises:
- Planks (3 sets, hold for 30-60 seconds)
- Russian Twists (3 sets of 20 twists)
- Hanging Leg Raises (3 sets of 10-15 reps)
At the end of your workout, pick one or two core exercises, and you’ll have a strong foundation to build on.
7. Cool Down and Stretch
Once you’ve completed your workout, take a few minutes to cool down and stretch. Your muscles will thank you, and it helps with recovery.
Here’s a quick cool-down plan:
- Light cardio for 3-5 minutes (walking or easy cycling).
- For static stretching, hold each muscle group (e.g., hamstrings, shoulders, etc.) for 20-30 seconds after exercise.
References
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- Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
- Peterson MD, Rhea MR, Alvar BA. Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res. 2005 Nov;19(4):950-8. doi: 10.1519/R-16874.1. PMID: 16287373.
- Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
- Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. doi: 10.2165/00007256-200737030-00004. PMID: 17326698.
- Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
