Often, full-body workouts will be your best bet when you're looking for intense results because they'll allow you to workout with high frequency, while having plenty of time left over to recover.
Also, full-body workouts save time and stimulate the most muscle fibers per workout.
Designing a full-body workout can be tricky for some people, especially if they are involved in any other types of exercise such as cardio or an outside sport. As each full-body workout will be working every muscle group in the body, you need to watch what form of exercise you will be doing the day after to make sure you're not shorting yourself of the 48-hour recovery period.
Here are 10 different full-body workouts for various objectives that you can make use of.
This one is essentially a reduced volume workout that targets muscle maintenance, without much glycogen depletion.
Low Volume Workout 1
Low Volume Workout 2
Switch between these workouts by either doing 2-3 workouts per week (using an ABA, BAB, ABA set-up). As long as you work each muscle group once every 5 days it’ll be enough to still get good results and keep your lean body mass intact during the cut.
This full-body workout aimed for cutting, is designed to deplete all the muscle glycogen stores. This is effective when performed once in a while to really boost fat burning enzymes in the body and increase progress.
When moving through this full-body workout, decrease the total weight you are lifting due to the higher rep range called for. Aim to keep your rest periods on the shorter side to reap the most metabolic benefits.
Depletion full-body Workout
Also depending on the particular diet you're using and how low in calories and carbohydrates it is, you might need to add a third set of most exercises. Usually the best way to perform these workouts is by doing a circuit style type of set-up where you do one set of each and then proceed onto the next. Once you've completed one entire round of the circuit, then you go back and do a second and third if necessary.
This full-body workout for cutting is for someone who's under greater time constraints and looking to get in and out of the gym as quickly as possible.
If you performed the following workout a minimum of twice a week, that will still allow you plenty of time to get to the gym for cardio sessions as well.
Time-Pressed full-body Workout
Day 1 – 4×8
Day 3 – 5×5
Day 5: 3×12
Day One: Push Workout
Day Two: Pull Workout
Day Three: Supersets
These supersets should be completed back to back, without a rest in between.
The 4-day workout works in much the same way as the 3-day version, except this time each day will be devoted to either lower body or upper body exercises.
Day One: Lower Body
Day Two: Upper Body
Day Three: Lower Body
Day Four: Upper Body
The Workout (2-3 x Week)
This full-body circuit has been formulated to build strength, while the short rest times mean you're also burning extra calories. Do all the moves in order, three times a week, with a day off between each go. You'll be leaner, stronger and richer man for it.
This version is designed for beginner lifters (those relatively new to the gym). The main difference
between this workout and the intermediate workout is total sets, an adjustment in the rep ranges, and less accessory movements.
This version is designed for more experienced lifters who already have a solid foundation of muscle and strength, and are proficient in performing the movements prescribed. The main difference between this workout and the beginner workout is an increase in the number of sets, an adjustment
in the rep ranges, and more accessory movements.
So consider using these different variations of full-body workouts, according to your needs. When combined with a good diet program, they all can help you achieve top-level results.