A full body workout allows you to work every muscle group each workout. You'll be able to build muscle faster than ever and get that body you want in a much shorter period of time.


In a 52 week period, you'll be able to work each muscle group 156 times compared to 52 times with most weight training schedules! That's 3 times the muscle building opportunities. There's no comparison. The full body workout schedule is simply better.


You will stay away from failure and lower the intensity compared to once per week split routines. Intensity, and I repeat, intensity is not the most important muscle building factor.


Increasing the amount of weight you lift over time is the most important muscle building factor.



The full body weight lifting schedule consists of weight lifting 3 times per week with at least a full day of rest between workouts. The full body training schedule looks like this on a weekly basis:

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Lift	Off	Lift	Off	Lift	Off	Off

So, what exactly are your options when it comes to the actual workouts? What exercises should you do and how many sets?


With the full body workout, you're going to want to choose compound weightlifting exercises. Compound exercises allow you to work a greater amount of muscle mass per workout. They will maximize the amount of muscle you build with the full body workout.


Why don't I give you some good workout options?



Full Body Option #1

1. Barbell Squats, 3 sets 5 reps each set
2. Bench Press, 3 sets 5 reps each set
3. Deadlifts, 3 sets 5 reps each set
4. Overhead Press, 3 sets 5 reps each set
5. Pendlay Rows, 3 sets 5 reps each set

The above exercise selection is great for beginner weight lifting. The beginner can make very good progress from workout to workout at the same rep range. When 5 reps are reached, you will increase the weight by 5 pounds.



Full Body Option #2

This option includes 2 workouts that you will alternate between. This full body workout adds in Pull Ups and Dips, which are two of the best upper body exercises you can do.

Workout A	Workout B
Barbell Squats, 3 sets 5 reps Bench Press, 3 sets 5 reps Pendlay Rows, 3 sets 5 reps Dips, 3 sets 5 reps	Barbell Squats, 3 sets 5 reps Overhead Press, 3 sets 5 reps Barbell Deadlifts, 3 sets 5 reps Pull Ups, 3 sets 5 reps

Many people have trouble doing Pull Ups and Dips. If you start with Option #1, you should easily be able to do Pull Ups and Dips after you get strong on the exercises listed for Option #1.


As with Option 1, you'll increase the weight every time you reach 5 reps with good form on a given exercise. Use a hip belt to add extra weight to your Pull Ups and Dips.



Full Body Option #3

The WLC Program is a full body workout program presented to you as a part of this website. The WLC is an acronym for Weight Lifting Complete. The WLC Program is intelligently designed for muscle building.


The WLC Program ensures you are able to progress in the amount of weight you lift by decreasing reps over the course of several weeks.


You'll find everything you need to know about the WLC Program at the following link to that section of this website:




Again, the full body workout will give you 3 times the muscle building opportunities compared to once per week split routines. I highly recommend a full body program for everyone except very advanced bodybuilders.

Other Weight Training Schedule Pages
	Weight Lifting for Beginners Learn what you need to know about the proper weight training schedule for beginners.
	Beginner Workout Schedule The beginner workout schedule should include a full body regimen for extra practice learning the exercises.
	Split Routines Split routines allow you more rest for each muscle group between workouts but fewer muscle building opportunities.
	Upper Lower Body Split Routine The Upper Lower Body Routine works the upper body separately from the lower body each workout.
	4 to 5 Day Split Routine In this split routine, you work each muscle group every four to five days. A simple modification allows you to build more muscle!
	Once Per Week Split Routine The once per week split routine can be modified to meet any needs! These routines should be used by more advanced lifters.

Go back to Weight Training Schedule from Full Body Workout