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Full Body Workout Plan
Start Plan (PRO)

Full Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned
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2 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3

Full Body Workout Variation A

Exercise Sets/Distance Reps/Time Rest (min)
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 00:01:00 01:00
3 8 01:00

Notes:

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

Full Body Workout Variation B

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00

Notes:

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

Full Body Workout Variation C

Exercise Sets/Distance Reps/Time Rest (min)
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00

Notes:

Be sure to warmup for 5-7 minutes with some light dynamic stretching and light aerobic activity on a treadmill or elliptical machine before beginning the workout.

Stay fairly strict with the 1 minute rest allotted for the workout if you are aiming for a great cardio workout at the same time. If your goal is strictly strength, tone, fat loss, or mass gaining then 2-3 minutes of rest works great.

Choose a weight that you can complete for the full amount of sets and reps but be aware that the expected number of sets and reps changes from 3 sets of 8 reps in week 1 to 3 sets of 10 reps in week 2 with the same amount of weight and then to 4 sets of 8 reps with more weight in week 3 and finishing by going back to 3 sets of 8 reps for week 4 where the goal should be to increase the weight lifted for 3 sets of 8 reps in week 4 as compared to week 1.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Traps blue Forearms blue Quads blue Calves blue Middleback blue Lowerback blue Glutes blue Hipflexors blue Triceps blue Shoulders blue Lats blue Hamstrings blue Hamstrings orange Abs orange Shoulders orange Quads orange Biceps orange Chest orange Calves orange
4 Reviews
  • patco
    over 3 years ago #

  • samsung13133
    over 3 years ago #

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  • samsung13133
    over 3 years ago #

  • WRT
    2 months ago #

    This was a good overall workout plan. Somedays I felt like I needed a little more so I would add a few extra reps or exercises. However, other days my butt was kicked by the plan on that particular day! I would highly recommend it to anyone wanting a good general workout that will help you get stronger and feel better.

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