full body workout

The 4-Week Full Body Workout: Build Strong Muscle & Strength

If you have a fitness goal, it’s important to have a smart plan. And it’s more complicated than just walking into the gym, grabbing a piece of fitness equipment, doing a few reps, and then moving on to the next set. But it’s also better to have a goal-oriented training plan that’s achievable. Some fitness enthusiasts like to focus on a certain part of the body, especially when it comes to working a certain muscle group. However, for those who want to achieve a complete body workout in one go, a full body workout is a viable way to work multiple muscle groups at once.

But a proper full body workout isn’t a combination of exercises that doesn’t have any particular strategy other than working the upper and lower body muscle groups. Instead, you should have a full body workout plan based on different movement patterns. These all work different functions of your body, such as hinge, squat, push, pull, and carry. These exercises allow you to maximize your training efficiency because each different exercise can meet the different needs of your body. And each appropriate exercise inserted into each movement category can help you make training plans more easily. You may not have powerful muscles like a bodybuilder or incredible strength like a weightlifter, but you can build enough muscle and strength to meet your daily needs.

The Benefits of Full Body Workouts

A full body workout helps you work multiple muscle groups, and it can help you improve your overall fitness level more than a single muscle workout. You can meet multiple fitness needs in one workout, rather than just working out a single muscle group at a time. A full body workout is undoubtedly a great way to get fit for busy people who don’t have specific exercise goals. This workout focuses more on overall health and fitness, rather than just working out a specific muscle group at a time.

Full body workouts allow you to target multiple muscle groups in a single session. This efficiency is beneficial for individuals with limited time for exercise, as it reduces the need for separate workouts focused on different muscle groups.

Increased Caloric Burn
Since full body workouts often involve compound movements (exercises that engage multiple joints and muscles), they can lead to a higher calorie expenditure than isolation exercises. This can benefit those aiming for weight loss or improved cardiovascular health.

Balanced Muscle Development
Full body workouts promote balanced muscle development by engaging all major muscle groups in each session. This helps prevent muscular imbalances, which can lead to injuries over time.

Improved Cardiovascular Fitness
Many full body exercises, such as squats, deadlifts, and burpees, elevate heart rate and improve cardiovascular endurance. Incorporating these exercises into a routine can contribute to better overall heart health.

Time Efficiency
Instead of spending separate days targeting different muscle groups (e.g., legs, arms, back), full body workouts can be completed in fewer sessions per week while still providing adequate stimulus for muscle growth and strength development.

Enhanced Recovery
By alternating muscle groups in each session, full body workouts can potentially allow for better recovery compared to high-frequency split routines that may tax the same muscles more frequently.

Functional Strength
Many full body exercises mimic real-life movements, improving overall functional strength and making daily activities easier to perform.


Who Are Our Full Body Workouts For?

Looking to build strength? A full body workout can help you build strength all over your body. Looking to lose weight? A full body workout can help you burn calories and keep your muscles healthy. New to the gym? A full body workout will give you another platform to better understand the mechanics of your body.

Beginners: For those new to fitness or strength training, full body workouts provide a comprehensive introduction to various exercises and muscle groups. They help establish a foundation of strength and coordination.

General Fitness Enthusiasts: Individuals who prioritize overall fitness and health benefits, such as improved cardiovascular health, muscular strength, and endurance, can find full body workouts effective. These workouts ensure a balanced approach to fitness without overly specializing in specific muscle groups.

Time-Conscious Individuals: People with busy schedules who find it challenging to commit to frequent gym sessions benefit from the efficiency of full body workouts. These routines allow them to achieve a comprehensive workout in fewer sessions per week.

Weight Loss Seekers: Full body workouts, especially those that incorporate compound movements and elevate heart rate, can aid in weight loss by burning calories more effectively during and after exercise. They contribute to overall calorie expenditure and metabolic rate.

Athletes: Many athletes, whether they are involved in team sports, endurance events, or individual sports, benefit from the functional strength and balanced muscle development promoted by full body workouts. These exercises can enhance performance and reduce the risk of injury.

Individuals Seeking Balance and Coordination: Full body workouts often include exercises that improve balance, coordination, and flexibility. These aspects are crucial for maintaining mobility and reducing the risk of falls, particularly as individuals age.

Strength and Muscle Development: Both novice and advanced strength trainers can benefit from full body workouts to build muscle mass and strength across all major muscle groups. These workouts are versatile and can be adjusted by varying intensity, volume, and exercise selection.

Rehabilitation and Injury Prevention: Full body workouts can be adapted for individuals recovering from injuries or seeking to prevent them. They can help strengthen weak areas, improve joint stability, and restore overall function under the guidance of a qualified healthcare provider or physical therapist.

9 Best Exercises for Full Body Workouts


Before doing the exercise, first warm up for 3 minutes, then do a circuit exercise, set number 3. If you stick to it, then in the next 2 weeks, you need to do the exercise 3 times a week.

The Warmup

Do the following exercises for 60 seconds each. Don’t count the number of reps for each exercise, just focus on the movement and maintain it.

T-Spine Rotation to Downward Dog

T-spine rotation to downward dog is a full body workout that combines elements of yoga and mobility exercises to enhance spinal mobility and flexibility.

1. Begin in a plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Lift your hips up and back, forming an inverted V-shape with your body.
3. Press your heels toward the floor and keep your head between your arms, creating a long line from your hands to your hips.
4. From the downward dog position, lift your right hand off the mat.
5. Rotate your torso to the left, opening your chest towards the left side of the room.
6. Extend your right arm towards the ceiling, following the rotation of your upper body.
7. Keep your hips high and both legs straight as you rotate.

Expert tip: Start slowly and gradually increase the range of motion as your flexibility improves. Focus on maintaining proper form throughout the movement to prevent strain or injury.


Toe-Touch Squat

The toe-touch squat is a full body workout that combines elements of yoga, mobility work, and functional fitness. It’s designed to improve flexibility in the hamstrings, hips, and lower back while also engaging muscles throughout the legs and core.

1. Slowly lower your body into a squat position. Keep your back straight, chest up, and weight in your heels as much as possible.
2. Place your hands on the floor in front of you, shoulder-width apart, fingers pointing forward. If your flexibility allows, try to place your palms flat on the ground.
3. From the squat position, begin to straighten your legs as much as you can while keeping your hands on the ground.
4. Shift your weight slightly forward onto your toes, aiming to straighten your legs fully and bring your chest closer to your thighs.

Expert tip: If you find it challenging to reach the floor with your hands, you can use yoga blocks or a stable object to support your hands at a higher level. Focus on maintaining a neutral spine throughout the movement to prevent strain on your lower back.


Sprint Buildup

A sprint buildup is a full body workout to gradually accelerate from a stationary position to your maximum sprinting speed. This technique is commonly used in athletics, particularly track and field, to optimize speed development and performance.

1. From the starting position, gradually accelerate by driving your arms and legs forcefully.
2. Focus on pushing off with the balls of your feet and keeping your body low to maintain good acceleration mechanics.
3. Your initial strides should be powerful and explosive, aiming to cover ground quickly while building momentum.
4. As you gain speed, gradually transition to an upright posture while maintaining a strong forward drive with your legs.
5. Increase your stride length and frequency, but avoid overstriding to maintain efficiency and minimize injury risk.


Perform the exercises in the following order. Rest for 1 minute between each exercise. Each week, the number of reps for each exercise can be reduced appropriately, but the weight can be increased slightly.

Kettlebell Swings

Kettlebell swings are a full body workout that primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back.

1. Stand with feet slightly wider than shoulder-width apart, toes pointing slightly outward.
2. Place the kettlebell on the floor slightly in front of you.
3. Hinge at your hips, bending your knees slightly, and grasp the kettlebell with both hands.
4. Keep your back straight, chest up, and shoulders down and back.
5. Swing the kettlebell back between your legs, maintaining a strong grip.

Expert tip: Maintain a neutral spine position throughout the exercise to prevent injury. Increase the intensity gradually as you become more proficient with the movement.


Wide Grip Inverted Row (Or Pull-Ups)

Wide grip inverted rows and wide grip pull-ups are effective exercises for targeting the upper back, shoulders, and arms.

1. Lie underneath the bar or dip bar with your chest directly underneath it.
2. Keep your body straight with heels on the ground, or elevate them for a more challenging variation.
3. Pull your chest towards the dip bar by retracting your shoulder blades and engaging your back muscles.
4. Keep your elbows close to your body and lower the body back down to the starting position under control.

Expert tip: Inverted rows may emphasize more of the upper back muscles due to the horizontal pulling motion, while pull-ups heavily target the lats and upper body pulling muscles.



Dips are a highly effective full body workout primarily targeting the muscles of the upper body, particularly the chest, shoulders, and triceps.

1. Grip the parallel bars with your palms facing downwards (pronated grip) and your arms fully extended.
2. Keep your body upright with your shoulders down and back, and chest lifted.
3. Lower your body by bending your elbows until your shoulders are lower than your elbows (typically a 90-degree angle at the elbows).
4. Keep your elbows close to your body to maximize triceps involvement and reduce strain on the shoulders.
5. Maintain a controlled movement throughout the exercise.

Expert tip: Always warm up before performing dips to prepare muscles and joints for the exercise. Start with assisted dips or bench dips if bodyweight dips are too challenging, and gradually progress to full dips as strength improves.


Split Squat Jumps

Split squat jumps are an advanced plyometric exercise that combines elements of a split squat with explosive jumping movements.

1. Lower your body into a split squat position by bending both knees until your front thigh is parallel to the ground (or as low as comfortable).
2. Explosively push off the ground with both legs, jumping into the air.
3. While airborne, quickly switch the position of your legs, bringing your back leg forward and your front leg back.
4. Land softly on the balls of your feet, with your knees bent to absorb the impact.
5. Immediately lower back into the split squat position upon landing to transition into the next repetition.

Expert tip: Focus on maintaining proper form throughout the exercise to reduce the risk of injury. Start with basic split squats and gradually progress to split squat jumps as your strength and coordination improve.


Hollow Body Hold

The hollow body hold is a full body workout used primarily in gymnastics and core strength training. It is designed to engage and strengthen the entire core, including the abdominals, lower back, and hip flexors.

1. Lie on your back on a mat or the floor.
2. Extend your arms straight overhead and fully extend your legs with toes pointed.
3. Press your lower back into the floor by tilting your pelvis slightly upward.
4. Contract your abdominal muscles (especially your lower abs) to maintain this position throughout the exercise.

Expert tip: Avoid Overarching: Ensure your lower back remains pressed against the floor throughout the exercise to prevent excessive strain on the lumbar spine.
Progress Gradually: Increase hold times or difficulty gradually to avoid overexertion or injury.


Side-Plank Press

The side-plank press is a challenging variation of the full body workout that integrates additional movements to enhance its difficulty and effectiveness in targeting core stability and strength.

1. Begin by lying on your side with your legs stacked on top of each other.
2. Place your elbow directly beneath your shoulder, with your forearm resting on the floor perpendicular to your body.
3. Lift your hips off the ground, balancing on the side of your bottom foot and your forearm.
4. From the side plank position, press your hips upward further towards the ceiling while simultaneously lifting your top arm overhead.
5. As you press your hips up, extend your top arm directly towards the ceiling or slightly beyond, aiming for full extension.

Expert tip: Ensure your lower back remains pressed against the floor throughout the exercise to prevent excessive strain on the lumbar spine. Increase hold times or difficulty gradually to avoid overexertion or injury.

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