You have finally made the decision to join a gym. Awesome! But now you’re standing there, surrounded by weights, benches, and other equipment.
Don’t worry, we’ve all been there! The good news? Those free weights and machine exercises will become your new best friends on your fitness journey.
In this post, we’ll 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 after you conquer the beginner routine.
Follow this exercise plan to see how you’re getting stronger and better. This helps you improve your form by gradually increasing the weight or reps as you get stronger and more confident.
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How to Design a Full Body Workout Routine
Organizing 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 optimize 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 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, with a weight at least 50 to 70% of your 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 at once, making them super efficient.
Examples include:
- Squats (targets 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 do exercises that only work 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. A strong core supports your overall strength, improves posture, and helps with balance. 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).
- Static stretching: Hold stretches for 20-30 seconds for each muscle group you worked (think hamstring stretches, shoulder stretches, etc.).
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 |
Full Body Gym Workout Routine for Intermediate (4 Days per Week)
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 |
Advanced Full Body Gym Workout Routine (5 Days per Week)
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 |
Takeaways
Congratulations on taking the first step towards a stronger, healthier you. Don’t hesitate to adjust the weights, reps, or sets to fit your fitness level—this journey is all about progress, not perfection.
We’d love to hear how you’re doing. Feel free to leave a comment below with your thoughts, questions, or suggestions. Your feedback helps us improve and stay connected.
References
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