Full Body Workout: What it is, benefits and how to build your routine

The full body workout has become increasingly popular among those seeking practicality and results. Unlike traditional training splits such as ABC, this model proposes working all major muscle groups in a single session.

This makes it ideal for beginners looking to build conditioning as well as advanced trainees who want to optimize their time without losing efficiency.

In this guide, you will understand how the full body workout works, its main benefits, examples of complete routines and tips to create your own program.

What is a Full Body Workout

“Full body” literally means “whole body.” In this method, each workout includes exercises for upper body, lower body and core, ensuring balance in muscular development. It’s a versatile approach that can be adapted for strength, hypertrophy, weight loss or conditioning goals.

Benefits of a Full Body Workout

Time efficiency

Training all muscle groups in one session is perfect for people with busy schedules who can’t go to the gym every day.

Higher calorie expenditure

By engaging large muscle groups in sequence, the workout increases intensity and energy expenditure.

Muscular balance

This format prevents neglecting certain muscle groups, promoting a more harmonious physique.

Training frequency

Each muscle is stimulated several times a week, which may improve hypertrophy and strength gains.

Flexibility

It can be structured for 2, 3 or even 4 training days per week with adjusted volume and intensity.

How to Build a Full Body Workout

A basic structure includes choosing:

• 1 quadriceps exercise (e.g., squat)
• 1 hamstrings or glutes exercise (e.g., stiff-legged deadlift)
• 1 chest exercise (e.g., bench press)
• 1 back exercise (e.g., row or pull-down)
• 1 shoulders exercise (e.g., overhead press)
• 1–2 core exercises (e.g., plank, crunch)

Depending on your goal, you may add variations or adjust sets and reps.

Full Body Workout Examples

Routine A (strength emphasis)

• Squat – 4×6
• Bench press – 4×6
• Barbell row – 4×6
• Overhead press – 3×8
• Deadlift – 3×6
• Plank hold – 3x until failure

Routine B (hypertrophy emphasis)

• Leg press – 4×10
• Lunge – 3×12
• Incline bench press – 4×10
• Lat pull-down – 4×10
• Lateral raise – 3×12
• Leg raises – 3×15

Routine C (endurance and conditioning)

Circuit of 6–8 exercises such as:

• Burpees
• Kettlebell swings
• Jump squats
• Push-ups
• Bicycle crunches
• High knees
  Perform 3–4 rounds of 40 seconds per exercise.

Common Mistakes in Full Body Training

1. Excessive volume: trying to add too many exercises leads to fatigue and poor recovery.
2. Lack of variation: repeating the same routine every week may limit progress.
3. Skipping rest: the whole body is worked, so recovery days are crucial.
4. Poor technique: rushing through multi-muscle workouts can cause overload and injury.

Strategies to Maximize Results

• Alternate loads: mix heavy (strength) and moderate (hypertrophy) sessions.
• Use advanced techniques: drop sets, supersets and circuits can increase intensity.
• Prioritize basics: compound lifts like squats, presses and deadlifts should come first.
• Adjust to goals: for fat loss, use lighter weights and higher reps; for strength, heavier loads and fewer reps.

FAQ about Full Body Workouts

How many times a week should I do full body?
2 to 4 times, depending on conditioning and recovery.

Is full body only for beginners?
No. It can be adapted for all levels, including advanced athletes.

Is it better than split training (ABC)?
It depends. Full body offers more frequency, while split training allows higher volume per muscle group. Both are effective.

How long does a session last?
Between 45 minutes and 1h15, depending on the number of exercises and intensity.

Can I lose weight with full body workouts?
Yes! It’s dynamic, high-energy and great for burning calories.

Customize your workout

The full body workout is an efficient strategy for anyone who wants practical, balanced training with consistent results.

By including exercises that activate all muscle groups in each session, you optimize time, boost conditioning and increase potential for strength and hypertrophy.

Want to build your personalized full body workout and track progress easily? Download the Befit app and access customized training plans designed for your goals, with exclusive tips to improve performance.