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

Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout
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.
7.4M Reads 1.5K 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.
4.4M Reads 418 Comments
The Total Package: A Full Body Strength & Hypertrophy Workout
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!
2.5M Reads 1.2K 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!
1.2M Reads 198 Comments
Lean woman doing a dumbbell row in the gym.
Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes.
88.6K Reads 6 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.
7M Reads 2.1K Comments
Planet Fitness Workout: 3 Day Full Body Machines & Dumbbells Only
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.
1.2M Reads 173 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!
253.8K Reads 14 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!
2.8M Reads 501 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.
1M Reads 41 Comments
Beginner Full-Body Workout
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
1.2M Reads 405 Comments
Fit female doing glute workout outside
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!
280.3K Reads 48 Comments
Woman doing bodyweight lunges in front of grey cement wall.
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!
227.4K Reads 14 Comments
Extreme Fat Loss: 6 Week Fat Loss Workout Plan
Sustainability is extreme. Learn how to master sustainability with this workout routine and lifestyle tips and achieve some extremely healthy fat loss!
406.9K Reads 43 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.
1.1M Reads 114 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!
250.7K Reads 54 Comments
8 Week Full Body Workout Routine for Women
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.
808.9K Reads 103 Comments
Stephen Amell’s Arrow Workout: Strength & Functional Training
Ready to get superhero shredded? Gain strength, build muscle, and burn fat with this full body routine inspired by Arrow's Stephen Amell.
438.4K Reads 43 Comments
Building the Ideal Body: Steve Reeves Inspired Workout Program
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!
400.6K Reads 27 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.
107.6K Reads 15 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!
152.8K Reads 13 Comments
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!
171.5K Reads 15 Comments
Tactical Tabata: 30 Day High Intensity Workout
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.
225.3K Reads 26 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.
46.4K Reads 1 Comment
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.
714.9K Reads 271 Comments
Full Body Kettlebell at Home (or Anywhere) Circuit Workout
Get out of the gym and into the great outdoors this spring/summer with this full body kettlebell circuit workout you can perform anywhere! Check it out!
156.1K Reads 21 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!
284.7K Reads 43 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.
77.9K Reads 2 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.
508.5K Reads 34 Comments
Full Body Bodyweight Workout
Need a good home based workout that doesn't require barbells or dumbbells? Try this intense full body bodyweight workout circuit!
1.4M Reads 363 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.
139.2K Reads 4 Comments
Long Cycle Beginner Muscle Building Workout
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.
482K Reads 53 Comments
Scarlett Johansson Inspired Workout Routine: Train Like Black Widow
Work out like the The Avengers' Black Widow with this Scarlett Johansson inspired workout program. Read the article to learn about the workout program!
276K Reads 28 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.
73.1K Reads 2 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.
336.2K Reads 17 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.
78.3K Reads 2 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.
170.9K Reads 51 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.
652.2K Reads 329 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.
60.3K Reads 15 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
4 Week Complete Kettlebell Ab & Core Workout
Challenge your full body strength and muscular endurance by performing this core focused 4 week kettlebell workout program. Read on to learn more.
120.5K Reads 0 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.
221.5K Reads 124 Comments
Fitness women doing chest dip workout outside on park bench
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!
179.9K Reads 0 Comments
The Cardio-Free Fat Burning Workout Program
Want to get shredded but hate tedious cardio? Ditch it and do this program instead! It utilizes several strategies to burn fat far away from the cardio deck!
186.2K Reads 15 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.
502.2K Reads 198 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.
904.1K Reads 758 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.
973.5K Reads 145 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.
209.2K Reads 20 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!
78.7K Reads 14 Comments
Men doing lunges with kettlebells and dumbbells.
In just 45 minutes you can burn fat fast with this limited-equipment, full-body workout. This plan can be done at home with just a pair of dumbbells and your bodyweight.
88.7K Reads 11 Comments

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