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.

All Full Body Workouts

3 Day (At Home) Women's Workout Routine
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!
111.7K Reads 5 Comments
Basketball Workouts: In-Season Workout Routine for Players
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.
35.6K Reads 0 Comments
Train Like a Superhero: 8 Week Full Body Workout
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
67.5K Reads 4 Comments
Spring Shred Starter Workout: Full Body Workouts + Cardio
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.
45.1K Reads 15 Comments
Introduction To Bodybuilding 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.
211.7K Reads 124 Comments
Athletic man doing dumbbell lunges in the gym
Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment.
57.9K Reads 0 Comments
Fit athletic woman holds plank position
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!
2.6M Reads 497 Comments
Muscular shirtless man in black shorts and shoes doing pushups outside.
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.
44.8K Reads 9 Comments
Fit man doing dumbbell curl in the gym
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.
484.3K Reads 197 Comments
Swolverine athletes doing kettlebell goblet squats in CrossFit-style gym.
This full-body kettlebell workout incorporates functional strength and conditioning exercises to exponentially burn more body fat and increase your strength.
22.6K Reads 0 Comments
Dumbbell Only Home Or Gym Full Body Workout
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.
6.7M Reads 2K Comments
Man doing ab crunches outside.
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!
35.2K Reads 12 Comments
Cardio And Weights Workout
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.
700.4K Reads 178 Comments
Man decline bodyweight pushup workout
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.
873.9K Reads 38 Comments
The Bear Barbell Complex Intense Circuit
The Bear Complex is an intense barbell complex circuit that can be used several times per week to help build strength and conditioning.
351.3K Reads 41 Comments
The Ex-Hardgainer Workout And Eating Plan
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
873.7K Reads 752 Comments
Rapidly Build Strength And Size
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.
671.6K Reads 271 Comments
Core, Strength And Fat Burn Workout
Potent, powerful and anything but boring. This hardcore fat burning, strength and core building workout will leave you looking and feeling great.
960.4K Reads 145 Comments
40 Minute Blast - Abs, Cardio And Weights
A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Simply grab a heavy and light set of dumbbells and go!
489.9K Reads 31 Comments
Build Muscle With HIT Training
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.
311.1K Reads 17 Comments
Fit muscular man working out with dumbbells
No kettlebell? No problem! This no-nonsense, high intensity, fat burning workout requires only a set a dumbbells (and true grit)!
217.5K Reads 23 Comments
Muscle & Strength Full Body Workout Routine
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.
2.9M Reads 291 Comments
300 Workout: The Rise Of A New You!
Seize your glory by building a Spartan body. This feature presents three new workouts, including a powerful 4 day split designed to shred fat and build muscle.
475.5K Reads 32 Comments
The Punisher: A Relentless Better Body Workout
Eric Brown delivers a workout with a wallop. The Punisher is deceptively simple, comprised of 5 movements: walking lunges, bent-over rows, push ups, burpees and a sprint.
361.6K Reads 74 Comments
Navy Seal Workout Routine For Speed, Strength & Endurance
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.
945.3K Reads 100 Comments
Combat Your Weakness Workout Program
This program combines the concepts of training volume, progressive overload, and muscular tension in order to build strength and muscle while prioritizing lagging body parts.
53.4K Reads 7 Comments
The Punisher Vol. II: A Ruthless Full Body Fat Burning Workout
Do you have what it takes? Eric Brown's twist on his Punisher workout takes simple kettlebell moves and turns them into an intense total body workout.
68.4K Reads 5 Comments
Muscle man doing dumbbell bicep curl in the gym
Hoping to be crowned MVP of your intramural team? Gain the edge during the course of the week and become a true weekend warrior with this workout!
58.9K Reads 1 Comment
Total Body Beatdown: A German Volume Training Routine
Whether you only have time to make it to the gym a few times during the week or you want to annihilate your entire body, we've got the workout for you!
100K Reads 11 Comments
The "5 Minute Meltdown" Pump n' Burn Workout
Melt fat fast and eliminate excess water weight with the 5 Minute Meltdown circuit. This workout is the perfect combination of heavy lifting & cardio!
38.9K Reads 0 Comments
Full Body Blast Off Workout - The Best Full Body Routine
Most full body programs have too many rest days. Don't miss out on gains, use the full body blast off program to utilize both training & rest days for gains!
72K Reads 3 Comments
Coach Myers's Ultimate Bodyweight Challenge
Looking to spark your competitive side? Challenge a friend to Coach Myers's Ultimate Body Weight Challenge and see who is truly in better physical shape!
87.8K Reads 4 Comments
Full Body Shock: An Intense Full Body Workout
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!
233.7K Reads 41 Comments
Chadwick Boseman Inspired Workout: Train Like Black Panther
Work out like Chadwick Boseman with this Black Panther Inspired Workout Program. This workout program combines strength, combat, and flexibility training.
192K Reads 14 Comments
Full Body Workout Program for Tall Guys
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.
141.5K Reads 49 Comments
Bodybuilding Icons: Reg Park Inspired Workouts
Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
96.3K Reads 3 Comments
Paul Rudd Inspired Workout: Over 40 & Ripped Like Ant-Man
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!
72.7K Reads 10 Comments
20 Minute At Home Full Body Workout Program
In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!
153.3K Reads 0 Comments
Power Training Workout for Increased Athletic Performance
Build explosive strength to help improve sports performance with this workout designed by Dr. Craig Slunwhite, Director of Fitness for the Winnipeg Jets.
45.3K Reads 0 Comments
The Best Full Body Workout Routine for Women
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!
768.5K Reads 147 Comments
3 Day Full Body Beginner Kettlebell Workout
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
106.5K Reads 5 Comments
3 Day Workout Routine and Diet for Beginners
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!
155.8K Reads 36 Comments
A/B 2 Day Workout Routine for Busy People
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.
31.7K Reads 4 Comments
Bodybuilding Icons: John Grimek Inspired Workout
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
46.6K Reads 4 Comments
Bodybuilding Icons: Charles Atlas Inspired Workout Routine
Charles Atlas was "America's Most Handsome Man" and an icon whose footsteps many fitness influencers have followed - perhaps without even knowing it!
36.9K Reads 4 Comments
Off-Season Baseball Strength Workout
Increase your strength (esp. upper body strength) in the baseball off-season. This is a full body workout hitting all major muscle groups every workout, 3 times per week.
505.5K Reads 233 Comments
Athletic Man Doing Plyometric Push Up
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!
70.6K Reads 16 Comments
3 Day Whole Body Football Strength Workout
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.
631.4K Reads 329 Comments
Athletic woman doing sprints outside
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.
83.3K Reads 2 Comments
2 Day Intense Fat Loss & Muscle Tone Workout
This intense 2 day full body workout is designed for decreasing fat and increasing muscle tone. This workout was put to the test, and after 4 weeks subjects lost body fat and gained muscle mass!
1.2M Reads 214 Comments

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