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
4-Day At-Home Glute Building Workout
This beginner-friendly full-body workout targets glute growth with minimal equipment, with each upper and lower body session taking less than 60 minutes!
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3 Day Smith Machine Only Workout for Women
This full-body workout is perfect for beginners through advanced lifters. It's a great alternative for barbell work if your gym is often crowded or if you aren't ready for free weights.
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3 Day Full Body Women's Dumbbell Only Workout
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.
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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.
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!
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.
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.
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.
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 workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
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!
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.
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
Sustainability is extreme. Learn how to master sustainability with this workout routine and lifestyle tips and achieve some extremely healthy fat loss!
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 good home based workout that doesn't require barbells or dumbbells? Try this intense full body bodyweight workout circuit!
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.
Build explosive strength to help improve sports performance with this workout designed by Dr. Craig Slunwhite, Director of Fitness for the Winnipeg Jets.
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!
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.
Work out like the The Avengers' Black Widow with this Scarlett Johansson inspired workout program. Read the article to learn about the workout program!
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!
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.
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
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.
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.
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.
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!
This beginner-friendly full-body workout targets glute growth with minimal equipment, with each upper and lower body session taking less than 60 minutes!
Here is a fun way to come up with your daily cross training workouts. This random generation system has the potential to create up to 100,000 unique workout variations.
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!
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.
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!
This full-body workout is perfect for beginners through advanced lifters. It's a great alternative for barbell work if your gym is often crowded or if you aren't ready for free weights.
Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan.
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!
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.
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!
Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
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!
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
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!
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.
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.
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!
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
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.
The following 5 cross-training daily workout routines contain a variety of exercises aimed at improving your overall conditioning.
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.
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.
This 4 exercise kettlebell complex and circuit is performed for a total of 4 rounds. You can use this workout 1-3 times per week to burn fat or improve conditioning.
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.
