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The Ultimate Guide To Full Body Workout For Beginners

Are you a beginner looking for a good full body workout program? Are you confused with the information out there and want a simple guide about a full body workout program?

Then check out this post that will help you understand more about a full body workout and how you can choose one to get maximum strength and muscle gains.

What is a full body workout?

A full body workout basically means that you train your entire body in one workout.

You will be hitting all the major muscle groups of your body in each workout session using heavy, compound movements.

And you will be doing this about 3 days per week allowing for a good amount of rest and recovery for your muscles in between.

What are the benefits of a full body workout?

Saves you time

Unlike other body building programs that make you spend 4 to 6 days per week at the gym, a full body workout will need about 2 to 3 workout sessions per week.

Now, these workout sessions will be intense but you will still be spending a lot less time at the gym.

So, it is very beneficial for someone who is very busy and finds it hard to make time for the gym.

A full body workout can help such a person train with consistency and make some good muscle gains.

Burns more calories

You will definitely burn more calories performing heavy compound movements than isolation movements.

A full body workout makes use of exercises like squats and deadlifts that make your body work hard and require a lot of oxygen.

This will help you burn more calories not just while performing the exercises but also during the day as a result of the afterburner effect.

Builds more muscle

As a beginner, a full body workout can be quite effective to build more muscle.

This is because it targets all the large muscle groups of the body with each workout session.

So, the more volume and frequency that each large muscle group gets, the better are its chances to build muscle.

Increases strength

To build strength, you need to keep lifting heavy weights with progressive overload.

This concept is the foundation of most full body workout routines that the more strength you gain, the more muscle you can build.

Heavy compound exercises like squats, deadlifts, bench press, etc. will make your body work harder and continue to build strength.

What are the key factors of a full body workout?

Exercise selection

The best beginner workout programs are those that focus on heavy, compound movements rather than isolation movements.

So, workouts that include the tried and tested exercises such as squats, deadlifts, bench press, overhead press, barbell rows, etc. are the best for a beginner.

Volume and intensity

Volume is the number of sets and reps that you will be performing for the workout. Intensity is the amount of weight that you will be lifting.

They are inversely proportional to each other. So the more sets and reps you perform, the lower the weight will have to be. And the more weight you add, the lower the sets and reps you can perform.

It has been shown that low-volume and low-intensity is not going to help you get the gains that you want.

You need a good high-volume, high-intensity workout program when your goal is to build muscle.

Training frequency

Training frequency means how often you can workout each week based on the volume and intensity of each of your workouts.

The more volume and intensity in your workout, the lower will be your training frequency because your rest and recovery time will increase.

A lot of full body workout programs consist of training 3 days per week with a rest day in between the workouts.

Some of these programs make you train with the same exercises each session, some alternate between workout A and workout B, while some others give you completely different exercises for each of the 3 days.

Does a full body workout help beginners to build muscle?

It is well known that a full body workout works great for beginners looking to build muscle.

This is because as a beginner who has not been getting much physical activity, your body responds immensely when you start lifting weights.

So, beginners can make good gains with any sort of training. And a full body workout is one of the most optimal ways to train your body. So it can help you make some rapid gains in strength and muscle.

It will help you make some newbie gains pretty quickly.

However, once you get to an advanced level, it becomes more difficult to just use a full body workout and you might need to switch to a body part split.

What are some of the best full body workout routines for beginners?

5×5 beginner workout program

This full body workout program focuses on using heavy compound exercises like squats, deadlifts, bench press, barbell rows, and overhead press.

This needs to be performed with three sessions per week.

5×5 means that you will be performing 5 sets of each exercise with each set consisting of 5 repetitions.

With each workout session, the goal is to try and add 5lbs to the exercise so that you keep getting stronger and as a result keep building muscle.

And since it’s a high-intensity exercise, you can be done with it in just 45 minutes to an hour while burning a good amount of calories. This will also help you if you are looking to lose some body fat.

Here is a video that shows how the 5×5 beginner workout program can help build muscle.

To learn more about how you can use the 5×5 beginner workout program, please click here.

Starting strength novice workout program

This full body workout program like others focuses on using heavy compound exercises like squats, deadlifts, bench press, power clean, and chin ups.

This needs to be performed with three sessions per week.

The goal of this programs is to keep increasing the weight every time you lift weights. Initially, as a beginner, you will be able to add 10lbs to the squat and deadlift.

Later, you will move to adding 5lbs to each of your lifts. And even further, when adding 5lbs becomes difficult, you will move to adding 2.5lbs or lower to the bar.

Also, initially, you will start with deadlifts in each workout session. But as you start lifting heavier weights and need more time for recovery, it will be switched with the power clean and chin ups on alternate days.

To learn more about how you can use the Starting Strength program, click here.

Linear Hypertrophy beginner workout program

The Jason Blaha linear hypertrophy program is a good workout program for those beginners who have a busy lifestyle due to work or studies but still want maximum muscle gains.

This is the workout program that I am currently following to maximize my strength and muscle gains with minimal efforts at the gym.

Similar to the 5×5 beginner workout program, this workout program focuses on the full-body workout routines three times per week.

Before you start the workout program, you need to find your 1 rep max on the compound movements of squat, deadlift, bench press, barbell row, and overhead press.

Once you have calculated your 1 rep max, this workout program has a six-week cycle you should follow:

  • Week 1 – 3×10 at 60%
  • Week 2 – 3×10 65%
  • Week 3 – 3×8 70%
  • Week 4 – 3×8 75%
  • Week 5 – 3×5 80%
  • Week 6 – 3×5 85%
  • Week 7 – Retest Rep Maxes & Deload

And your workouts are divided into Workout A and Workout B that you need to alternatively perform.

At the end of the six-week cycle, you will have grown stronger. So you need to use the 7th week to again find out your 1 rep max for the next cycle. And use the remaining days of the week to deload.

To learn more about how you can use the Linear Hypertrophy beginner workout program, click here.


Now you should know all about what a full body workout program is, the types of exercises involved, and some of the good training programs available.

So just choose one of the full body beginner workout programs that are mentioned above and you will be well on your way to making maximum strength and muscle gains as a beginner.

If you would like to more about some more beginner workout programs such as PPL, body weight, etc. do check out the top 4 beginner workout programs to build muscle.

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