Free Full Body Workout Plan

This free full body workout plan is designed to stimulate all muscle groups 3 times a week. This is the optimal way to train if you are natural.

Unlike the people who are using exogenous hormones aka steroids, your muscle protein synthesis stops 48 hours after you stimulate a muscle group. That’s why, we need to train every muscle group at least twice a day.

You might be asking how about push-pull-legs or upper-lower routines? These are also great routines. However, these require you to train 6 and 4 times a week. On the other hand, the upper-lower routine does not enable you to stimulate every muscle group 3 times a week.

The Ultimate Guide to the Free Full Body Workout Plan

If you ask me, for a natural athlete, this free full body workout plan is the ultimate workout routine.

If you are reading this in 2021, you shouldn’t be thinking about training with a “bro split”. Because that stuff is some 2005 shit. 🤦🏽‍♂️  

Okay, since now we are on the same page, let’s get into the free full body workout plan.

MONDAY

Front Squat 4 sets X 6 reps

Romanian Deadlifts 3 sets X 10 reps

Lat Pull Down 4 sets X 8 reps

Machine Row 3 sets X 10 reps

Incline Dumbbell Press 4 sets X 6 reps

Machine Fly 3 sets X 12 reps

Overhead Shoulder Press 4 sets X 8 reps

Lateral Raise 4 sets X 12 reps

Barbell Curl 4 sets X 15 reps

Triceps Rope Push Down 4 sets X 15 reps

WEDNESDAY

Leg Press 4 sets X 15 reps

Leg Curl 3 sets X 12 reps

Calf Raise 4 sets x 20 reps

Bend Over Barbell Row 4 sets X 10 reps

Face Pulls 4 sets X 15 reps

Bench Press 4 sets X 8 reps

Medicine Ball Push-ups 3 sets X max reps

Dumbbell Shoulder Press 4 sets X 8 reps

Lateral Raise 4 sets X 15 reps

Dumbbell Curl 4 sets X 12 reps

Overhead Triceps Dumbbell Extension 4 sets X 12 reps

FRIDAY

Front Squat 4 sets X 6 reps

Romanian Deadlifts 3 sets X 10 reps

Lat Pull Down 4 sets X 8 reps

Machine Row 3 sets X 10 reps

Incline Dumbbell Press 4 sets X 6 reps

Machine Fly 3 sets X 12 reps

Overhead Shoulder Press 4 sets X 8 reps

Lateral Raise 4 sets X 12 reps

Barbell Curl 4 sets X 15 reps

Triceps Rope Push Down 4 sets X 15 reps

Complete Breakdown of the Free Full Body Workout Plan

Breakdown of Free Full Body Workout Plan

If you read the free full body workout plan you would have noticed we always start with legs. In other full body routines you might have noticed that legs are left at the end.

Horrible!

Legs are the biggest muscles in the human body that needs the maximum attention and energy. The first muscle group we should train should be the biggest muscle because they require the max energy input and freshness.

Thus, in this free full body workout routine, we backed our plan with science. Therefore, legs are at the start of the full body workout plan.

As you can also see, the routine flows down to smaller muscles towards the end. This is a scientifically proven method to tackle full body routines.

Rest Periods

Rest Periods for the Free Full Body Workout Plan

Between exercises resting should be at least 3 minutes. Research done on the rest periods revealed that the less you rest resulted in lower weights being lifted which tarnished the muscle growth of research participants. 

Therefore, make sure you rest enough between exercises to execute your full power.

How about the rest between sets?

I recommend resting at least 2 minutes between sets. The main goal is to recover enough to execute your maximal potential of strength. 

However, when you are training the smaller muscles like arms and calfs, you can rest for around 60 seconds because the smaller muscles don’t require that much time to recover.

On the other hand, when you are performing big movements like squats, bench press or lat pull-downs make sure you get at least 2 minutes of rest. That will enable you to get stronger for each set which will eventually make you bigger. 

This is called `progressive overload`. In other words, this is the primary driver of muscle growth.

Progressive Overload (The main goal of this free full body workout plan)

Progressive Overload

Overload will be our main principle for this free full body workout plan. Over time, our main goal is to put more weight on the bar while keeping the reps and sets the same.

Although there are many other ways of implementing progressive overload, for the free full body workout plan, we will use adding weight to the bar.

The most important part of this method is the FORM. In other words, the execution of the exercises. You have to use the same perfect technique while performing these exercises.

If you start to cheat on bench press in the 3rd week and you see increase in the weight, you won’t be able to tell if you are getting stronger or not. Because you are cutting the range of motion. It is obvious that you will lift more weight.

Therefore, you have to keep your form super strict and execute the exercises the same way. So if you are putting weight on the bar, we will be able to tell you are getting stronger and the progressive overload is happening.

I’m Not Seeing Any Progress in My Pysqiue.

How to Track Progress?

That’s normal if you are not eating in a caloric surplus. Especially if you are in a caloric deficit, you might lose some strength. That is okay!

However, if you are trying to build muscle and gain size significantly, you need to up your caloric intake. If you also want to gain weight fast, click this link.

If you are trying to lose fat and looking for a different workout program other than the free full body workout plan, I strongly suggest the superset workout routine for cutting.

In addition, if you are on a cut and want to enhance your cut, make sure you check out the article “How to enhance the fat loss in 4 days?


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