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The Ultimate Full Body Workout Guide

By February 14, 2023 March 18th, 2023 No Comments

The Ultimate Full Body Workout Guide: Your Blueprint to Total Body Fitness


Are you ready to take your fitness to the next level?

The Ultimate Full Body Workout Guide is your ticket to achieving a sculpted, strong, and healthy body.

From warm-ups to cool-downs, we'll cover everything you need to know to create a comprehensive workout routine that targets every muscle group.

Lets dive in!




If you're looking to start a full body fitness routine, you've come to the right place. This ultimate full body workout guide is your blueprint to success.

Come with us on a journey through the ultimate full body workout guide and discover how to take your workouts to the next level and achieve your fitness goals. We'll help you unlock your full potential and get the most out of every workout, so you can build the strong, healthy, and balanced body you've always wanted.


The Pros and Cons of a Full Body Workout


What is a Full Body Workout?

A full body workout is a comprehensive exercise routine that targets all the major muscle groups in your body. It's a perfect workout for anyone looking to improve their overall fitness, increase strength, and achieve a balanced physique; or if you're someone who's on a time crunch and needs to get a quick workout in that covers all the bases.

Pros and Cons of Full Body Training:


  1. Efficient: Full body workouts can be an efficient way to train your entire body in a single session, saving time and maximizing results.
  2. Increased Calorie Burn: Because full body workouts often involve multiple muscle groups, they can burn more calories than workouts that target only one muscle group.
  3. Versatility: Full body workouts can be adapted to suit different fitness levels, workout styles, and goals.
  4. Balance: Full body workouts help you develop a balanced physique by targeting all muscle groups in your body.
  5. Cardiovascular Benefits: Incorporating cardio exercises into full body workouts can improve heart health and boost endurance.


  1. Overtraining: Full body workouts can lead to overtraining if not done correctly, leading to exhaustion and injury.
  2. Not Enough Rest: It can be challenging to give your muscles enough rest time with a full body workout routine, leading to slower recovery times and decreased performance.
  3. Plateaus: Full body workouts can lead to plateaus if you don't change up your routine regularly or add enough resistance to your exercises.
  4. Time-Consuming: Because full body workouts involve training all muscle groups, they can be time-consuming and require a significant amount of energy if you try to bite off more than you can chew. It is best to train one day focusing on upper body and another day focusing on lower body to make efficient use of your time at the gym.
  5. Lack of Specificity: Full body workouts can lack specificity, meaning they may not be optimal for targeting specific muscle groups for specific goals, like bodybuilding or powerlifting.

What are the Benefits of a Full Body Workout?

There are numerous benefits to a full body workout, including:

  • Boosts metabolism and fat burning
  • Improves cardiovascular health
  • Increases strength and muscle tone
  • Improves balance and coordination
  • Reduces the risk of injury
  • Boosts energy levels and endurance

Who Would Benefit from Full Body Workouts the Most?

Full body workouts are a great option for many people, but they may be particularly beneficial for:

  1. Beginners: Full body workouts are an excellent choice for beginners because they provide a balanced approach to fitness, targeting all muscle groups and providing a comprehensive workout routine.

  2. Time-Pressed Individuals: If you're short on time, full body workouts can be a great way to get a complete workout in a single session, maximizing efficiency and results.

  3. General Fitness Goals: Full body workouts are a great choice for people who want to improve their overall fitness and well-being, as they target multiple muscle groups and provide cardiovascular benefits.

  4. Fat Loss Goals: Because full body workouts burn more calories than workouts that target only one muscle group, they can be an effective way to promote fat loss and weight management.

  5. Sports Performance: Full body workouts can be beneficial for athletes or individuals looking to improve their sports performance, as they provide balanced muscle development, strength, and endurance.

Ultimately, whether or not full body workouts are right for you will depend on your individual fitness level, goals, and preferences.

The Core Components of a Solid Full Body Workout



Before diving into your full body workout routine, it's essential to warm up your muscles and prepare your body for exercise. A good warm-up can help prevent injury and enhance your performance.

Some fantastic warm-up exercises include:

  • Jumping jacks
  • Walking lunges
  • High knees
  • Arm circles
  • Butt kicks

Strength Training

Strength training is the cornerstone of any full body workout routine. It builds muscle, improves bone density, and enhances overall strength and endurance.

Some excellent strength training exercises include:

  • Squats
  • Deadlifts
  • Lunges
  • Bench press
  • Pull-ups
  • Push-ups


Cardio is an essential component of any full body workout routine. It enhances heart health, burns fat, and increases endurance and stamina.

Some great cardio exercises include:

  • Running
  • Cycling
  • Swimming
  • Rowing
  • High-intensity interval training (HIIT)
  • Jumping rope


After your full body workout, it's crucial to cool down and stretch your muscles. This helps reduce muscle soreness and improve recovery time.

Some fantastic cool-down exercises include:

  • Walking
  • Jogging
  • Yoga stretches
  • Foam rolling
  • Static stretching

Full Body Workout Routine For Upper Body

  1. Warm-up: Begin with 5-10 minutes of light cardio (such as jogging in place or jumping jacks) to get your blood flowing and raise your heart rate. Follow with a few arm and shoulder stretches to loosen up your upper body muscles.
  2. Bench press: 3 sets of 8-10 reps. This exercise targets your chest, shoulders, and triceps. Lie down on a bench and lift a barbell or dumbbells, lowering them slowly to your chest and then pushing them back up.
  3. Pull-ups: 3 sets of 8-10 reps. This exercise targets your back, biceps, and shoulders. Use an overhead bar or pull-up machine and lift your body until your chin is above the bar, then lower yourself back down slowly.
  4. Seated dumbbell press: 3 sets of 8-10 reps. This exercise targets your shoulders and triceps. Sit on a bench with dumbbells at your shoulders, then lift them overhead and lower them back down slowly.
  5. Cable rows: 3 sets of 8-10 reps. This exercise targets your back, biceps, and shoulders. Use a cable machine and pull the cable towards your chest, squeezing your shoulder blades together.
  6. Tricep dips: 3 sets of 8-10 reps. This exercise targets your triceps. Use parallel bars or a bench, lowering your body down and then lifting it back up using your triceps.
  7. Bicep curls: 3 sets of 8-10 reps. This exercise targets your biceps. Use dumbbells or a barbell and lift the weight towards your chest, then lower it back down slowly.
  8. Cool-down: End with a few minutes of light cardio (such as walking or stretching) to help your body cool down and prevent injury.

Full Body Workout Routine For Lower Body


  1. Warm-up: Begin with 5-10 minutes of light cardio (such as jogging in place or jumping jacks) to get your blood flowing and raise your heart rate. Follow with a few leg and hip stretches to loosen up your lower body muscles.

  2. Squats: 3 sets of 8-10 reps. This exercise targets your quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart and lower your body down as if you're sitting in a chair, then push yourself back up.

  3. Deadlifts: 3 sets of 8-10 reps. This exercise targets your hamstrings, glutes, and lower back. Stand with your feet shoulder-width apart and bend down, lifting a barbell or dumbbells from the ground and standing back up.

  4. Lunges: 3 sets of 8-10 reps per leg. This exercise targets your quadriceps, hamstrings, and glutes. Step forward with one leg and lower your body down, then push back up and repeat with the other leg.

  5. Leg press: 3 sets of 8-10 reps. This exercise targets your quadriceps, hamstrings, and glutes. Use a leg press machine and push the weight away from your body, then lower it back down slowly.

  6. Glute bridges: 3 sets of 8-10 reps. This exercise targets your glutes and hamstrings. Lie on your back with your feet on the ground and lift your hips up towards the ceiling, squeezing your glutes.

  7. Calf raises: 3 sets of 8-10 reps. This exercise targets your calf muscles. Use a calf raise machine or stand on the edge of a step, lifting your body up on your toes and then lowering it back down.

  8. Cool-down: End with a few minutes of light cardio (such as walking or stretching) to help your body cool down and prevent injury.

Tips for a Successful Full Body Workout


Set Realistic Goals

When starting a full body workout routine, it's important to set realistic goals. This keeps you motivated and on track towards achieving your fitness objectives.

Mix It Up

To avoid boredom and prevent plateaus, it's essential to mix up your full body workout routine. Try new exercises and routines to challenge your body and keep your workouts exciting.

Fuel Your Body

Proper nutrition is crucial for any successful full body workout routine. Make sure you're getting enough protein, carbs, and healthy fats to fuel your workouts and support muscle growth and repair.

Rest and Recover

Rest and recovery are just as important as the workouts themselves. Make sure you're getting enough sleep and taking rest days to allow your body to recover and repair.

Stay Hydrated

Staying hydrated is essential for optimal performance during a full body workout. Make sure you're drinking plenty of water before, during, and after your workouts to keep your body hydrated and functioning at its best.

Frequently Asked Questions


How often should I do a full body workout?

It's recommended to do a full body workout two to three times per week, with at least one day of rest between workouts.

How long should a full body workout be?

A full body workout should typically last between 45 minutes to an hour, depending on your fitness level and workout goals.

Can I do a full body workout at home?

Yes, you can totally do a full body workout from the comfort of your own home. There are many bodyweight exercises that you can do without any equipment, or you can consider investing in some dumbbells or resistance bands to add some extra challenge to your workouts.

Using Supplements to Enhance Your Full Body Routine


While a proper diet and workout routine are the foundation of bodybuilding, supplements can help you stay on track with your goals. The next section will cover some of the most effective supplements that can aid in fat loss and muscle gain:


Using Fat Burners To Help You Get Shredded


If you're looking to slim down, a solid fat burner can tremendously help by boosting your metabolism, helping you burn more calories, and increasing your energy levels.

Here is our #1 ranking thermogenic fat burner:

Alpha Lean-7 by Hard Rock Supplements: Alpha Lean-7 is the king of thermogenic fat burners. It helps increase your metabolic rate and improve your body's ability to torch fat. Alpha Lean-7 contains a blend of natural ingredients, including Alpha Yohimbine, Green Tea Extract, Dandelion Powder, and Eria Jarensis Extract. This formulation is designed to help boost your energy, increase core temperature to make you break a sweat and burn more calories, and help eliminate cravings.

Using Natural Anabolics To Build More Muscle & Strength


AnaFuse by Vital Alchemy: The reigning champ! AnaFuse is currently our highest rated natural anabolic supplement. It has earned very high praise from fitness enthusiasts of all levels due to its unrivaled combination of 4 potent natural anabolic components: Epicatechin, Turkesterone, HICA, and Eriobotrya Japonica

Natural anabolics like AnaFuse have little to no risks of side effects and can be used for periods of 10 to 12 weeks at a time. They typically do not require any cycle support or PCT (Post Cycle Therapy)


For Best Results: Try combining a natural anabolic along with a natural testosterone booster. The combination of the two can significantly help improve the overall quality of results as the two supplements will have synergistic effects and will work together in helping you get some amazing results!

Accelerate Your Results With A Test Booster


Are you at a plateau and find yourself struggling to improve your strength or build muscle? If so, then you might want to consider using something that can help you boost your testosterone levels. Here are some of our highest ranking test boosters which can greatly help you break your plateau and help you pack on more muscle and strength:

Sergeant Steel by Assault Labs: If you're looking for a powerful test booster that can help you conquer your fitness goals, then Sergeant Steel is your answer. This epic blend of D-Aspartic Acid, KSM-66, Tribulus, Fenugreek, and Mucuna Pruriens is designed to boost testosterone levels, increase sex drive/libido, and reduce estrogen and cortisol. With Sergeant Steel, you'll feel like a true warrior ready to crush your workout like a boss!

Test boosters are a critical component of a solid bodybuilding regimen. These epic supplements are designed to help you increase testosterone levels, boost muscle growth, and elevate your overall athletic performance.

Be sure to follow the suggested usage and consult with a healthcare professional before starting any new supplement regimen.

Boost Your Energy And Muscular Endurance With A Pre-Workout


If you're ready to take your workouts to the next level and unleash your inner beast, you need the right supplements to fuel your fire. Pre-workout supplements can provide you with the clean energy, focus, and endurance you need to dominate your training sessions and achieve your fitness goals.


  1. Wild Thing by Assault Labs: This supplement is not for the faint-hearted. Wild Thing packs a punch with its blend of caffeine, beta-alanine, and L-Citrulline, which work together to enhance athletic performance, improve blood flow, and help you push harder during your workout. With Wild Thing, you'll feel like a wild animal ready to attack your workout with ferocity!

  2. Seismic Surge by Hard Rock Supplements: Looking for a supplement that will give you explosive pumps and boundless energy? Seismic Surge is the answer. This blend contains beta-alanine, L-Arginine, agmatine, and other powerful ingredients that will enhance athletic performance and improve the quality of your workouts. With Seismic Surge, you'll feel the ground shake beneath your feet as you power through your sets!

Pre-workout supplements are a game-changer for bodybuilders and fitness enthusiasts who want to take their workouts to the next level. With the right pre-workout supplement, you can achieve peak performance, explosive energy, and unparalleled focus in the gym.

Unleash your inner beast and crush your fitness goals with these powerful pre-workout supplements!

Improve Your Strength And Replenish Yourself During Training


Stop struggling to achieve your fitness goals and start seeing your hard work come to fruition. Fueling your body with the right nutrients and energy during your workouts is paramount to your success when it comes to bodybuilding. That's where intra-workout supplements come in - they're designed to provide you with the power and endurance you need to push through even the most grueling workout routines.

Jetmass by GAT: If you want to push your limits and break through your plateaus, then Jetmass is a superior supplement to include in your regimen. With a potent blend of creatine, amino acids, vitamins, and nitric oxide boosters, Jetmass will vastly help improve your strength and muscular endurance during workouts, giving you the power to conquer every set and rep.

By incorporating an intra-workout supplement into your routine, you can help maximize your performance and achieve your goals faster.

Intra-workout supplements have been shown to replenish and revitalize the body during intense workouts. This makes them a very valuable addition to any fitness enthusiast seeking to improve performance and reduce recovery time.

Boost Your Gains By Optimizing Your Recovery with Post-Workout Supplements

If you're serious about bodybuilding, then you know that proper recovery after every workout is crucial for achieving optimal muscle gains. The right combination of post-workout and recovery supplements can help you reduce muscle soreness, accelerate recovery, and enhance overall performance.

So what are post-workout and general fitness supplements, and how can they help you reach your fitness goals? These supplements are designed to support the body's natural processes with a blend of essential vitamins, minerals, amino acids, and other ingredients. The benefits of incorporating them into your bodybuilding routine include:

  • Enhanced athletic performance: By providing the body with the nutrients it needs, these supplements can help to enhance athletic performance.
  • Improved recovery: They can help support the body's natural recovery processes, allowing you to get back in the gym sooner and avoid injury.
  • Increased muscle growth: These supplements can promote muscle growth, helping you achieve your bodybuilding goals.
  • Better overall health and well-being: They can contain essential vitamins and minerals that support overall health and well-being, leaving you feeling energized and ready to take on the world.
  • Reduced muscle soreness: These supplements can help reduce muscle soreness, so you can get back to the gym faster and continue making gains.

Check out our top ranking post-workout and recovery supplements:

Aftershock Post-Workout by Myogenix - This powerhouse recovery supplement is designed to help you recover faster after intense workouts. It provides a comprehensive formula that covers just about all the bases with ingredients like BCAAs, glutamine, and antioxidants, Aftershock can alleviate muscle soreness and enhance muscle recovery, allowing you to return to peak level performance quickly while feeling revitalized and ready to go.

Myovite by Myogenix - If you're not getting your full 8 servings of fruits and veggies every day, then consider getting a solid Multi Vitamin supplement. Myovite is an all-encompassing multivitamin supplement that's designed to provide the critical nutrients necessary for optimal gym performance and overall health.

As The Ship Sets Sail...


The Ultimate Full Body Workout Guide provides you with all the tools you need to achieve a healthy, balanced, and strong body.

By incorporating the principals of a solid full body workout, setting realistic/attainable goals, mixing up your routine, and taking care of your body through proper nutrition, rest, and supplements, you can maximize your fitness gains and enjoy a healthier and happier lifestyle.

Using the proper supplements can aid in achieving your fitness goals and provide your body with the necessary nutrients to support muscle growth, repair, and recovery. So, in addition to following the workout tips and strategies outlined in this guide, consider incorporating some of the supplements mentioned above to help supercharge your progress and accelerate you towards the finish line.

So, let's get to work and make your fitness goals a reality!

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard has written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. His personal blog is www.leonardshemtob.com


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Leonard Shemtob

Leonard Shemtob

Leonard Shemtob is the President and CEO of Strong Supplements. Leonard has written countless articles on fitness, spirituality and other topics of interest. Leonard Shemtob enjoys yoga, weight lifting, meditation and spending time with his family. You can read more about him on his blog at www.leonardshemtob.com