Whether you’re just starting your fitness journey (some tips for gym starters here) or you’re looking to shake up your routine, a full body gym workout is a fantastic way to challenge yourself and see results. Today, we’re sharing two comprehensive full body gym workout plans: one for beginners and another for those with more gym experience. Let’s dive in and start sweating! 💪🏻😅

Full Body Gym Workout for Beginners:

Aim to perform this workout 2-3 times a week, ensuring you have a rest day in between.

  1. Warm-Up (10 minutes): Treadmill brisk walk or light jog.
  2. Leg Press (3 sets of 10-12 reps): Great for building lower body strength in a controlled manner.
  3. Lat Pulldown (3 sets of 10-12 reps): Focuses on upper body, particularly your back muscles.
  4. Chest Press Machine (3 sets of 10-12 reps): An excellent introduction to chest exercises.
  5. Dumbbell Shoulder Press (3 sets of 10-12 reps): Works the shoulders and upper arms.
  6. Seated Leg Curl (3 sets of 10-12 reps): Targets the hamstrings.
  7. Bicep Curls (3 sets of 12 reps): Use dumbbells suitable for your strength level.
  8. Tricep Dips (3 sets of 10 reps): Can be performed on a bench or dip machine.
  9. Plank (3 sets, hold for 30 seconds each): Works the core muscles.
  10. Cool Down and Stretch (10 minutes): Focus on stretching all the major muscle groups worked.

Full Body Gym Workout for Intemediate/Advanced:

This routine is more intense and incorporates compound movements. Perform 3-4 times a week.

  1. Warm-Up (10 minutes): Rowing machine or jump rope.
  2. Squats (Barbell) (4 sets of 8-10 reps): A compound move that works multiple muscle groups.
  3. Deadlifts (4 sets of 8-10 reps): Excellent for overall strength and muscle building.
  4. Bench Press (4 sets of 8-10 reps): A key exercise for chest strength.
  5. Pull-Ups or Assisted Pull-Ups (3 sets of 6-8 reps): Great for back and arm muscles.
  6. Lunges with Dumbbells (3 sets of 10 reps per leg): Focuses on legs and glutes.
  7. Overhead Press (3 sets of 8-10 reps): Works the shoulders and upper body.
  8. Cable Rows (3 sets of 10 reps): Strengthens the back and shoulders.
  9. Russian Twists with Medicine Ball (3 sets of 15 reps per side): Targets the obliques.
  10. Cool Down and Stretch (10 minutes): Ensure you stretch all the muscle groups worked thoroughly.

Don’t forget to be consistent!

Remember, the key to an effective full body workout is proper form, consistent effort, and gradual progression. Listen to your body, and don’t rush the process. With FitWoody, track your workouts, monitor your progress, and stay motivated on your fitness journey. Here’s to stronger, healthier you! 🏋🏻‍♂️