Full Body Workouts
Full body workouts train all muscle groups in a single workout. From beginners to experienced lifters, our database of free, full body workouts is designed to offer a variety of programs to help meet you where you are on your fitness journey. Check out one of our most popular programs to get started: 3 Day Full Body Dumbbell Workout.
What's New
Women's 3-Day Glute Building Workout
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
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2-Week Workout Plan to Jumpstart Your Return to the Gym
After an extended break from the weight room, these workouts can help you get reacquainted with the gym so you can start rebuilding your path to success!
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20 Minute HIIT Workout You Can Do Anywhere
This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge you mentally. All you need is just your bodyweight!
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This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
This M&S mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!
Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! Read on and learn more!
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
After an extended break from the weight room, these workouts can help you get reacquainted with the gym so you can start rebuilding your path to success!
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.
This 8 week full body womens workout routine was designed to help you build lean muscle tone and burn fat. It's perfect for anyone, beginners to advanced.
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge you mentally. All you need is just your bodyweight!
Ready to get superhero shredded? Gain strength, build muscle, and burn fat with this full body routine inspired by Arrow's Stephen Amell.
No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes.
Sustainability is extreme. Learn how to master sustainability with this workout routine and lifestyle tips and achieve some extremely healthy fat loss!
Develop the ideal physique using the same principles as the pioneer of bodybuilding. This 12 week Steve Reeves inspired workout will help you build muscle!
This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!
This full-body kettlebell workout incorporates functional strength and conditioning exercises to exponentially burn more body fat and increase your strength.
A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
Get in great workouts from the comfort of your own home with this 3 day full body at home workout program for women. Check it out and get started!
The main goal of this workout is fat loss, but muscle building is possible as well. Great for both men and women. Cardio is HIIT style and incorporates sprinting.
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
The Tactical Tabata 30 day workout program was designed by Army Master Fitness trainer, Marcus Wallace, to get you in military shape in just 30 mins a day.
No time to make it to the gym or don't have a gym membership? These 2 bodyweight circuits are exactly what you're looking for to help you get in shape!
Shock your muscles with this full body workout! Each muscle is targeted with 2 exercises that train a different function of the muscle for optimal gains!
Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment.
Need a workout that fits your busy lifestyle and that you can perform in just 2 days per week? We've got you covered with this 2 day A/B full-body program.
There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.
The following 5 cross-training daily workout routines contain a variety of exercises aimed at improving your overall conditioning.
Get your spring shred started the right way with this 8 week fat loss workout routine. The program includes progressive cardio and full-body workouts.
The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
Torch through calories with this partner-based cardio workout. A series of 12 exercises are performed in a back and forth manner, adding reps with each set.
Finding an appropriate workout program can be hard for tall guys. So, we created a 3 day muscle building full body program that's designed for the tall crowd.
Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
Build explosive strength to help improve sports performance with this workout designed by Dr. Craig Slunwhite, Director of Fitness for the Winnipeg Jets.
Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.
Tired of those drawn-out cardio sessions that steal your pump? Try out Coach Myers' Pump & Run workout that'll help you shred without losing your pump!
Challenge your full body strength and muscular endurance by performing this core focused 4 week kettlebell workout program. Read on to learn more.
If you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy!
Increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.
Blast out of a rut with 100 reps per set. 100 rep sets can be used to shock the entire body for a week or two, or to bring up a lagging part.
HIT training is unlike any muscle building approach you've ever tried. Workouts are brisk, intense, focusing on moderate volume, training to failure and recovery.
Work out like Chadwick Boseman with this Black Panther Inspired Workout Program. This workout program combines strength, combat, and flexibility training.
Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
Improve your in-season basketball performance by maintaining all the athletic gains you made in the off-season using this 2 day full body workout.
This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
Use your bodyweight to burn some serious calories. Take your fitness and physique to the next level with this 12 week calisthenics workout designed specifically for lifters.
Blast fat using only a kettlebell, bodyweight exercises and some HIIT treadmill sprinting. Exercises move along in a taxing 10 to 50 rep progression pattern.
