If you're looking for an everyday training routine for full-body muscle building, then check out Unimeal's 5-day full-body program.
In a full-body workout routine, someone exercises most muscle groups in one training session.This type of training involves fewer sets per muscle group (usually no more than three per muscle group).
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Scientists have observed1A. L. Evangelista, T. V. Braz, C. V. L. S. Teixeira, et al. (2021, August 30). Split or Full-Body Workout Routine: Which Is Best to Increase Muscle Strength and Hypertrophy? Einstein (São Paulo). DOI:10.31744/einstein_journal/2021ao5781 that full-body routines strengthen the muscles, making them more resilient. These workouts also prepare the body for more complex strength training programs.
The pros of full-body include:
Like any physical activity, the full-body routine has its cautions:
The cons of full-body include the following:
We’ve prepared a video with home workouts for you so that you can quickly find a systematic block of exercises for pumping your body.
Exercises in such workouts can be very different: starting from the classic bench press and ending with jumping rope. You need to select them based on the pursuing goals.
Men in the gym should pay the most attention to basic exercises - bench press, squats, and deadlifts. They are key workouts in all strength training programs.
If you come to the gym to lose weight, cardio should be the basis of your full-body workouts. It's best to insert them at the beginning and end of the session so that the fat-burning potential will increase significantly.
Women rarely train to gain muscle mass primarily. Therefore, we recommend they focus on isolated exercises with a moderate addition of cardio to the program.
Now let's talk about basic exercises for full-body training. We have concentrated on the simplest and at-home program to keep the workouts accessible for everyone who wants to start immediately.
Warm-ups are very underrated. If you put all its parts together correctly, you can get a set of beneficial exercises that involve all the muscles in your body.
Well, to move on to more strenuous exercises, in any case, it's advisable2C. J. McGowan, D. B. Pyne, K. G. Thompson. (2015, November). Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications. Sports Medicine. DOI:10.1007/s40279-015-0376-x for you to pre-stretch your entire body. So, what workouts may you include in your warm-up?
Overhead arm raises (raise your arms along your torso above your head, without closing your fingers, lower down, repeat).
Head tilts & turns (gently tilt your head to the left and right, fix it straight, then turn it in the same way).
Shoulder rolls (bending your elbows or straightening your arms, start rotational movements with your shoulders inward, and then outward).
Dynamic stretching (stand up straight with your feet shoulder-width apart, arms in front of you, raised and bent at the elbows, turn the whole body to the right and left, putting your back foot on the toe; add to this movement the stretching of one arm forward at the moment of rotation).
Side & reverse lunges (with legs wide apart, sit down on one leg, pulling the other in the toe, you can lean on the bent leg with your hand; another version of the lunge with the body to the side, leaning on both legs, one leg is bent, the second "springs" in place).
Standing wide-legged forward bend (legs wide apart, lower your hands to the floor in front of you so that your palms completely touch the surface, and pull your torso to the floor as much as possible; for better stretching, you can cross your arms and put them on the floor to the elbows).
You can combine one or more exercises into a complex.
The main thing is to perform them without interruption, determining the number of approaches before starting the workout.
Although a full-body workout has undeniable benefits, it's preferable to avoid doing it on a daily basis.
With prolonged exercise, the body uses protein as energy. Since the brain uses glucose compulsorily, you can lose proteins significantly, including those related to the immune system. Therefore, regular prolonged exercise weakens the immune system and creates health problems.
For this reason, rest days are essential, no matter the type of activity.
If you do not have time to follow the recommended plan and sets of exercises, try something simpler but no less effective. The fastest-acting set of workouts is:
Squats + push-ups + plank
It’s the basic exercises that stimulate the active release of hormones that trigger the process of fat burning and muscle development.
The simplicity and accessibility of this approach make it possible to train at home.
Useful tip: In addition to the three full-body workouts, include 1-2 cardio workouts on your off days. 30-40 minutes at an average pace: running, swimming, cycling, skipping rope, etc. It’ll speed up the process and make a difference.
Full-body exercises engage considerably more muscle groups, causing higher increases in testosterone, growth hormone, and IGF-1 levels3W. J. Kraemer, N. A. Ratamess, B. C. Nindl. (2017, March 1). Recovery Responses of Testosterone, Growth Hormone, and IGF-1 after Resistance Exercise. Journal of Applied Physiology. DOI:10.1152/japplphysiol.00599.2016, resulting in more muscle and less fat. As a result, complex exercises may provide a more favorable hormonal response. Suppose you choose between a whole-body workout and splits. To decide, remember that splits allow you to practice every day. While one muscle group is resting, you can train others. Total-body is not advisable to do more than a day in a row not to tear the muscles.
So, choose a program depending on your goals.
The full-body training program is an excellent choice for beginners. The main benefit is that one muscle group trains three times in seven days. Such a program will help achieve good results in the shortest possible time.
Yes, a full-body workout plan is very energy-intensive and dramatically contributes to burning excess fat (of course, as long as you have proper nutrition). As a result, you have a chic figure and excellent physical shape. Solid pros and no cons.
We’d like to draw several conclusions. Firstly, full-body workouts are really good at helping people lose weight or gain muscle mass. But only if you are either just starting out or have not been doing it for the past few years.
In other cases, split training will work much better, for each muscle group separately.
Professional athletes also use full-body training, but mostly for keeping the body in good shape after contests.
For this reason, a full-body workout program is universal. It is suitable for people of all genders, ages, and fitness levels. A large selection of exercises allows one to create an optimal training program for each case.
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