Full Body Bodybuilding Routine

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Full Body Bodybuilding Workout

The debate about whether doing a full body workout is better than doing a split routine where you train ever day still continues. It depends on a number of different factors about your training, your age and your rate of recovery that you have been blessed with.

When training your whole body three times a week it is not recommended that you reach the point of failure or go beyond that point because of the time required to complete a full recovery when you train to failure. You need to also alternate the intensity that you train with on every workout.

This means that on the first workout you will be doing 4 sets of 8 reps on each of the selected compound exercises that you do for the first day of training. The second time you train that week after a day’s rest you would do 5 sets of 5 reps for a high intensity routine.

The last and the third time you train that week you would be doing 3 sets of 12 reps for each of the exercises selected. Although compound exercises are the main movements in the full body routine you should also select one isolated exercise and do it at the end of your workout.

Below is a long list of compound movements that you can do working your full body three times a week. You should select only one compound exercise for each body-part and then select one isolated movement to be done at the end of your workout.

Compound Upper Body Pushing movements
Bench Press (Barbell or Dumbbell)
Incline Bench Press (Barbell or Dumbbell)
Decline Bench Press (Barbell or Dumbbell)
Dips
Pushups
Compound Upper Body Pulling movements
Pull-ups
Chin-ups
Lat Pull-downs
Bent Over Rows
Cable Rows
Other Row Variations
Compound Lower Body movements
Squats
Front Squats
Hack Squats
Deadlifts
Straight Leg Deadlifts
Romanian Deadlifts
Lunges
Step Ups
Shoulder Exercise
Military Press
Push Press
Upright Rows
Lateral Raises
External Rotations
Power Cleans
Shrugs
One Isolation Exercise For 2 Muscles Of Your Choice
Biceps
Triceps
Abs
Calves

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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