A Full Body Workout Plan For Muscle Gain


A Full Body Workout Plan to Gain Muscle

What is the best full body workout for muscle gain? Have you ever thought about training your full body for increasing the muscle mass all over the body? What if you got the chance of working out your entire body in one single day and feel like a beast? Well in this guide, I will show you exactly how you can train your full body and what are the exercises you can choose. So stay close!


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You are working out, right?

You must have fitness goals that you want to achieve.

Whatever your fitness goals are, you must know that it takes time as well as commitment to achieve them.

This goes with everything. From losing weight to gaining muscle.

This full body workout plan is kind of tough thing to achieve it one day. This full body workout plan requires your commitment and hard work. In return, this workout plan will reward you with increased muscle size and strength from all over the body.

While executing this workout plan, you won’t regret spending your time because this full workout plan hits your whole body. Even if the goal is to train the entire body, you will be able to train one muscle group at a time.

You will be training different muscle groups in a sequence. By this process, the trained muscles will get the necessary recovery time which will show the results.

This workout plan will contain two compound exercises of different muscles which will be followed by a tri-set. Later on, you can add a bonus set if you want to get more of this workout plan.

In this guide, I will provide all the necessary information about the sets and the repetition so that you won’t get confused.

Before you engage yourself with the plan, let me clear out some questions about the full body workout plan.

Who Should Use This Full Body Workout Plan?

Everyone from beginner, intermediate and advanced level athlete can use this plan. If you are a beginner level athlete, you will find it hard to complete the whole plan. But if you complete the program with hard work, you will surely find it beneficial.

If you are on an intermediate level, you won’t find it difficult to execute the full body workout plan. But the only thing that will be stopping you will be your energy levels. But the good thing is that you will have a good muscular gain.

And for the advanced level athletes, they don’t necessarily need to do this workout plan because of their training techniques are highly advanced.

How Much Weight Should Be Used In This Full Body Workout Plan?

When it comes to weight selection, there is no specific weight that you have to use.

First, you have to try out a specific weight and if you feel comfortable, you can continue with that. If you think that you have to increase or decrease the weight range, you can do that too.

I would recommend you to go lighter than you need. It is because using heavyweight will require a lot of energy. If you use up all your energy in the first 2-3 exercises, you won’t be able to complete the exercises that are planned.

And later on, if you complete all the sets and reps perfectly with good form, you can upgrade your weights and can challenge yourself to heavier sets.

How Long Should You Follow this Full Body Workout Plan?

You can perform this full body workout plan once every week for 6-8 weeks.

In this plan, you can add some recovery workout and some cardio workout for better recovery and flexibility.

Yoga and cardio exercises with lower-intensity is a great option for additional sessions.

How Can You Do This Workout Plan?

As I said earlier, you can perform this workout once every week for 6-8 weeks.

Each workout in this plan is divided into 3 parts where there are 2 compound exercises, 1 tri-set exercise, and 1 bonus set.

When it comes to rest for recovery, you can take a break only after you have completed a set of every exercise in the tri-set.

So without wasting any more time let us see what we have in our full body workout plan.

Full Body Workout 1: Chest and Shoulders

Exercise 1: Bench Press


Sets: 3

Reps: 12, 11, 10

Rest Time: 60 seconds

First, you have to lie on a flat bench. Taking a shoulder-width grip, hold a barbell using an overhand grip or a neutral grip whichever suits you the most.

Lower the bar slowly towards your chest. But make sure there is a 4-fingers gap between your chest and the bar.

While performing this exercise, you have to keep your core tight and your legs must be pressed hard enough to the ground.

Now press it back up to the starting position.

Also Read: Best Chest Exercises To Get a Chest Like Arnold

Exercise 2: Overhead Dumbbell Press


Sets: 3

Reps: 12, 11, 10

Rest: 60 seconds

Hold a dumbbell in each hand to shoulder height. Keeping your core tight, chest up press the weight over your head until your arms stand straight.

Then lower them back to the starting position slowly.

This exercise can be performed either in a standing position or in a sitting position. I recommend you to go with the sitting position with back support.

Tri Set:

A. Lateral Raise


Sets: 3

Reps: 10-15

Stand with dumbbells on both hands on your sides and palms facing each other. Now you have to lean forward slightly and then raise your elbows to the sides. Then slowly lower them to the starting position. And while doing this exercise, make sure you don’t use momentum in raising the dumbbells.

B. Front Raise


Sets: 3

Reps: 10-15

Stand with holding dumbbells in your both hands in front of your body. But keep your arms straight, don’t bend it.

Raise the dumbbells to your shoulder height by keeping your chest up and arms straight.

Now lower the dumbbells back to the starting position.

C. Reverse Dumbbell Fly


Sets: 3

Reps: 8-10

With dumbbells in both hands, bent forward from the hips. Your palms must be facing each other.

With your elbows slightly bent, you have to raise the weight to the shoulder height and then lower them back to the starting position.

Also Read: 5 Best Shoulder Workout For Muscle-Building

Bonus Set

Dumbbell Upright Row



Grab a dumbbell in each hand. In the dumbbell upright row, the grip must be a pronated grip where your palms will be facing forward.

Using your shoulders, try to lift the dumbbells up to your chin.

Then slowly exhale and lower the dumbbell back down slowly to the starting position.

Full Body Workout 2: Back and Biceps

Exercise 1: Bent Over Row


Sets: 3

Reps: 8-10

Rest Time: 90 secs

Hold a barbell with a pronated grip. The distance between both the grips of your hand must be equal to your shoulder width.

Now with keeping your torso stationary, breathe out lift the barbell up. While lifting the barbell up, try to keep the elbows as close to your body.

When you lift the barbell up, squeeze the back muscles and keep a short pause. After that, inhale and slowly lower the barbell back to the starting position.

Exercise 2: Pull Up


Sets: 3

Reps: 8-10

Rest Time: 60 secs

Grab the pull up bar with your palms facing forward. Take a wide grip, wider than your shoulders and for the medium grip, take your hand like your shoulder width.

Pull up your body until your upper chest touches the bar. Breathe out while you will be lifting your body upwards. You have to squeeze your back muscles while you lift your body upwards.

After the contraction of your back, inhale and slowly lower your body to the starting position.

Also Read: Best Back Exercises That You Need Right Now

Tri Set:

Concentration Curl


Sets: 3

Reps: 10-20

Grab a dumbbell with your right hand. Now place the back of your right hand on the right inner thigh.

Now while keeping the upper arms stationary, curl the weight up by contracting your biceps. Breathe out while doing this movement.

Now breathe in and slowly lower the dumbbell to the starting position.

Repeat the same movement with your left hand now.

EZ Bar Curl


Sets: 3

Reps: 8-10

Stand with holding an EZ curl bar with a wider grip. Your elbows must be close to your torso.

Now exhale and curl the bar while contracting the biceps muscles. Your upper hands must be in a stationary position.

Then inhale and slowly lower the bar back to the starting position.

Preacher Curl


Sets: 3

Reps: 10-12

On a preacher bench, grab an EZ curl bar. Position your upper arms in the preacher bench and push your chest against it.

Now inhale and slowly lower the EZ curl bar until your arm is extended. Stretch your biceps.

Then exhale and curl the bar up and contract your biceps back to the starting position.

Also Read: 5 Best Biceps Exercises for Bigger Arms

Bonus Set

Seated Cable Row


On a low pulley row machine, grab a v-bar. With the V-bar, you can have a neutral grip where the palms of your hands will face each other. Your starting position is where you will put your feet on the front platform.

Lean your body forward and grab the V-bar handle.

By extending your arms, pull back your torso until it is shaped at 90-degree from your legs. Your back must be arched and your chest should be out while performing this movement.

Now keeping the torso stationary, you have to breathe out and pull back the v-bar handle towards your abdominal muscles. You have to touch the v-bar handle to the abdominal muscles while you pull back.

Squeeze your back muscles at this position.

Now breathe in and slowly go back to the starting position of the movement.

Full Body Workout 3: Triceps and Abdominals

Exercise 1: Triceps Dips (Machine)


Sets: 2

Reps: 8-10

Rest Time: 60 secs

Sit comfortably on a dip machine and grab the handlebar firmly. Now tuck in your elbows at the side so that the movement puts tension on the triceps. your elbows should be bent at 90-degree angle.

Now breathe out and extend the arm downward. To keep the tension in the triceps focus on keeping a little bend in the arms

Now breathe in and slowly bring your arms back to the starting position.

Exercise 2: Triceps Cable Push Downs


Sets: 3

Reps: 10-12

Rest Time: 60 Secs

Grab the high pulley bar with an overhand grip. Now slightly lean forward and bring the upper arm close to the body and perpendicular to the floor.

Now, bring the bar down until it touches your thighs. Your upper arms will always be at a stationary position next to your sides.

Now the bar down for a moment and now slowly bring the bar up to the starting position. Breathe in while you bring the bar up.

Also Read: 5 Best Triceps Exercises: The Advanced Guide


A. Cable Crunch


Sets: 3

Reps: 10-15

Get a high pulley with a rope attachment and kneel below it.

Grab the rope and lower it to the level of your face. Now place your hips in a stationary position. Now breathe out and pull your elbows down towards the middle of your thighs. Contract your abs while you perform this movement.

Now inhale and slowly return to the starting position.

You have to keep constant tension on your abs. be careful while choosing the weight, heavyweights will just affect your lower back.

B. Hanging Leg Raise


Sets: 2

Reps: 8-10

Start by hanging yourself from a pull-up bar.

Your legs must be hanging straight down and your pelvis must be arched backward slightly. Take this as your starting position.

Breathe out and raise your legs until it forms a 90-degree angle with your upper body. While performing this movement, contract your abs and hold the contraction for a second.

Now breathe in and slowly lower your legs back to the starting position.

C. Plank


Sets: 1

Reps: As long as you can hold (up to failure)

With a prone position, lay down on the ground. Your position will be where you will be supporting your weight on your forearms and toes.

You have to hold yourself in this position as long as you can by keeping your body straight the whole time.

You can increase the difficulty level by lifting one of your arm or leg.

Also Read: Build Rock Hard Abs With These Best Ab Exercises

Bonus Set:

Diamond Push Up


Position yourself with the regular push up position. Now bring your both hands close to each other. Spread your fingers in a way that your index fingers and thumb finger form a diamond.

Break your elbows so that you can lower your body towards the floor.

Now press back up to the top.

Full Body Workout 4: Legs

Exercise 1: Front Squat


Sets: 3

Reps: 6-8

Rest Time: 90 secs

Start by placing the bar in the squat rack according to your height. I always recommend a squat rack for safety purposes.

Now bring your arms up and under the bar. Carefully place the bar on your deltoids and wrap your arms around the bar to control it while moving.

Breathe in and slowly lower the bar by bending your knees. You back must be straight while you go down with the bar. Keep on going until your upper leg and calves are almost close to each other.

Pause for a second and then breathe out and slowly start raising the bar. You have to raise the bar by pushing the floor with the middle of your foot.

Exercise 2: Stiff Leg Deadlift


Sets: 3

Reps: 6-8

Rest Time: 90 secs

First of all, grab a barbell with an overhand grip. Get yourself a wrist wrap if the working weights are heavier.

Stand with your legs spaced equals to your shoulder width or less than that. Your upper body must be straight and knees bent slightly.

Breathe in and lower the barbell towards your feet by keeping your back straight. Keep going forward and down until you feel the stretch in your hamstrings.

Now breathe out and start lifting the barbell up while keeping your back straight till you reach the starting position.


A. Leg Extensions


Set: 3

Reps: 10-12

Start by sitting on a leg extension machine and select a favorable weight. Place your feet under the pad and point your feet forward.

Breathe out and using your quadriceps, extend your legs. You have to make sure that your upper body is stationary on the seat and you are only moving your legs.

When your legs are in a contracted position, pause for a second.

Now breathe in and slowly lower your legs back to the starting position.

B. Hack Squat


Sets: 2

Reps: 6-8

First of all, position yourself on the hack squat machine. Place your back on the back pad and fix your shoulders under the shoulder pads of the hack squat machine.

Your legs must be positioned according to your shoulder width.

When you are completely ready to start the exercise, use your hands to unlock the safety hooks from the machine.

Breathe out and slowly lower the weights by bending your knees. Continue going down until your upper legs and calves are almost close to each other. the distance between your calves and upper legs must be slightly less than 90-degrees.

Pause for a second on the contracted position.

Now breathe in and start lifting the weight slowly by pushing the floor with the heel of your feet. Keep lifting until you reach the starting position.

C. Hamstring Curl


Sets: 3


Start by lying down on your chest on the hamstring curl machine. Place your legs under the pad.

Your upper body must be flat on the bench. Stretch your legs fully and grab the side handles for safety.

Breathe out and curl your legs upwards. Do not lift your upper legs from the pad.

On the contracted position, hold for a second.

Now breathe in and slowly bring the legs back to the starting position.

Do not use heavier weights on this exercise. It can cause back injury.

Also Read: 5 Best Leg Exercises – The Beginner’s Guide

Bonus Set

Dumbbell Lunges


Stand straight by holding two dumbbells on your hands to the side of your body.

Breathe in and bring your right forward from the left foot that is left in a stationary position behind. Bring your upper body down by maintaining a straight upper body posture. You have to maintain your balance as you go down.

Now breathe out and push your body up using the heel of your foot to the starting position.

Now repeat the exact same process with the left foot.


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