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!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Our bodies are able to work as a series of independent parts but it’s built to work as a single cohesive unit.

While that is true, the last 40-50 years have seen the fitness industry focus on individual muscle training.

For bodybuilders this makes sense because each area is supposed to stand out and you don’t want one area to overpower another but eventually we all hit that dreaded plateau where we start doing everything we can think of and still not get anywhere.

This is why we need to occasionally go back to doing what our bodies were meant to do…work at once.

Full-body routines can occasionally shock the muscles because they will be working differently than the norm.

Instead of doing a few different workouts with each area being targeted once a week, you can follow this plan every other day for 4 weeks and hit each muscle group three or four different times each week.

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From Head to Toe

We’re going to start at the top which is our shoulders and work our way down until we finish with the calves.

We’re going to work each area in two different ways for two different purposes which will be explained in their sections.

Shoulders: Lateral Raise & Arnold Press

The shoulders can help you appear wider and if they are properly developed then they can give your physique a powerful look. For the width, the obvious choice is lateral raises. You can do them standing or seated.

As for the power, no name in bodybuilding is more powerful than Arnold so Arnold Presses make sense here. The twisting motion can allow you to hit all three heads of the delt so nothing is neglected.

Related: The Total Package Full Body Workout Program

Back: Neutral Grip Pulldown & T-Bar Row

There are two movements that you need to develop a complete upper back. They are pulling up or down and rowing. For the pulling portion, neutral grip lat pulldowns are great because the neutral grip can help you blast your lats while keeping bicep and shoulder involvement to a minimum.

When it comes to rows, the T-bar version is a great one that you can use. It’s a simple lift you can go heavy on but thanks to the fixed pattern can be a controlled one.

Chest: Incline Dumbbell Press & Cable Crossover

Much like the back, the chest is trained in two different ways. You can press or you can fly. Obviously for this program we’re going to do both.

Incline dumbbell presses allow you to work each side independently. This move is also a free weight, compound lift so you can build some serious muscle with it.

Cable crossovers will help you isolate the chest and really target each pec that’s working. Focus on getting good contractions with each rep to pump some blood into the chest.

Full Body Workout Incline Dumbbell Press

Biceps: Barbell Curl & Hammer Curl

Before we go any further down the body we should knock out some arm work. For biceps we’re going to keep it as simple as possible with barbell curls and hammer dumbbell curls.

The barbell curl forces you to lift with your hands supinated so you can maximize that peak. Hammers are great because you can target your brachialis as well as your forearms. These two moves are as basic as they come but they’re also effective.

Triceps: Overhead Extensions & Rope Pushdowns

For the back of the arms we’re going to go in opposite directions. First we’re going to go up with two arm overhead extensions. You can use a heavy dumbbell or a barbell, whichever you’re more comfortable with.

Then we’re going to push down, as in rope pushdowns. The rope will allow you to separate the ends so you can put an extra squeeze on the long head of the muscles.

Core: Crunches & Hyperextensions

Notice I didn’t say abs. For our midsection area we’re going to do one movement for the abs and one for the lower back. For the abdominals you can do the basic crunch. Squeeze your abs hard and force your air out to really contract them before going back down.

Next, head over to the low back bench for hyperextensions. This is a simple movement but don’t fly through the reps. You can still get hurt easily if you’re not careful. If you feel it’s necessary, hold on to a weight for extra resistance.

Quadriceps: Leg Press & Leg Extension

I know, squat is king. But for this plan we’re going to stick to machines. So you got the leg press and leg extension. For the leg press, pay attention to your range of motion. Moving the sled four or five inches isn’t going to do anything productive and it will increase wear and tear on your knees.

When you start your leg extensions, make sure you squeeze the quads for a good contraction at the top. Hold it for a count of 1 before lowering the weight back down.

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Hamstrings: Stiff Legged Deadlift & Leg Curl

Hamstrings are the lower body muscle that never seems to get enough love. People will throw one in after three or four quad movements. So for this program, make sure you really focus on the back of the legs.

Start with stiff-legged deadlifts. Instead of doing them on the floor, place a plate or step where you would normally stand so you can get extra range of motion. This longer stretch will burn but you will see the rewards for yourself soon enough.

Related: Death by Deadlift - An Explosive Deadlift Challenge

Next, perform leg curls. The version you do can be up to you because I know not all gyms have all three (lying, seated, standing). Regardless of the version you choose, make sure you perform negatives. Since you can’t watch your hamstrings work, these negatives will help you feel them working.

Calves: Standing & Seated Calf Raises

There are two portions of the calf muscle. The gastrocnemius is the visible part of the calf you see when you flex. You need to do a standing calf raise to target this area.

The soleus resides under the gastrocnemius and is active when the legs are bent so seated calf raises are going to serve your needs here.

The Workouts

There are two different workouts here for you. Workout A is your basic plan with straight sets that should take you around an hour to do. As the reps go down, the weight goes up.

Workout B is supersets which are going to be more intense. Remember to adjust the weights you use according to how you feel. For both workouts, keep rest to a minimum.

My advice would to be to start off with workout A for 4 weeks and then progress to workout B for another 4 weeks.

Workout A
Exercise Sets Reps
1. Lateral Raise 3 20, 15, 10
2. Arnold Press 3 20, 15, 10
3. Neutral Grip Lat Pull Down 3 20, 15, 10
4. T-Bar Row 3 20, 15, 10
5. Incline Dumbbell Press 3 20, 15, 10
6. Cable Crossover 3 20, 15, 10
7. Barbell Curl 3 20, 15, 10
8. Hammer Curl 3 20, 15, 10
9. Two Arm Overhead Extension 3 20, 15, 10
10. Rope Pushdown 3 20, 15, 10
11. Crunches 3 20
12. Hyperextensions 3 20
13. Leg Press 3 20, 15, 10
14. Leg Extension 3 20, 15, 10
15. Stiff Legged Deadlift 3 20, 15, 10
16. Leg Curl 3 20, 15, 10
17. Standing Calf Raise 3 20
18. Seated Calf Raise 3 20
Workout B – Supersets
Exercise Sets Reps
1a. Lateral Raise 3 12
1b. Arnold Press 3 12
2a. Neutral Grip Lat Pull Down 3 12
2b. T-Bar Row 3 12
3a.. Incline Dumbbell Press 3 12
3b. Cable Crossover 3 12
4a. Barbell Curl 3 15
4b. Hammer Curl 3 15
5a. Two Arm Overhead Extension 3 15
5b. Rope Pushdown 3 15
6a. Crunches 3 20
6b. Hyperextensions 3 20
7a. Leg Press 3 15
7b. Leg Extension 3 15
8a. Stiff Legged Deadlift 3 15
8b. Leg Curl 3 15
9a. Standing Calf Raise 3 20
9b. Seated Calf Raise 3 20
Posted on: Mon, 04/03/2023 - 07:56

Do I increase my weight every week or do I keep the same weight for all 4 weeks?

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Posted on: Tue, 04/18/2023 - 12:56

Go by how your strength improves, Trevor. If you feel you can go up, do so. If you need to keep it for another week, that is ok too. It should be fluid based on how you feel.

Posted on: Sat, 12/11/2021 - 08:25

Hey there i dont have time to make this programme 1 day on 1 day off is it ok to do 3 days in a row or if i can sometimes manage to do 1 day on 1 day off 2 days on im not new to the gym im doing now for 2 mnths 1 of ur programme 3 day full body other then this 1

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Posted on: Tue, 12/14/2021 - 17:39

Hey Julien. This program is pretty intense, and doing that many workouts in a row may impact your recovery. If you insist on doing three days in a row, make sure you eat more healthy food on that day off, and make rest a priority.

Posted on: Thu, 12/16/2021 - 02:41

Ok thanks man i started this program its intens yeah i did half the programe each muscle 1 exersice first day the secand day the other half then 3rd day the first day exercise then next week i will reverse starting with the aecand day of first week ill eo that for 4 weeks then ill do the workout B supersets gona work?

First day
1. Lateral Raise
3. Neutral Grip Lat Pull Down
5. Incline Dumbbell Press
6. Cable Crossover
7. Barbell Curl
9. Two Arm Overhead Extension
11. Crunches
13. Leg Press
15. Stiff Legged Deadlift
17. Standing Calf Raise

Secand day
2. Arnold Press
4. T-Bar Row
5. Dumbbell chest Press
6. Fly
8. Hammer Curl
10. Rope Pushdown
12. Hyperextensions
14. Leg Extension
16. Leg Curl
18. Seated Calf Raise

M&S Team Badge
Posted on: Fri, 12/17/2021 - 15:32

You obviously thought it out well. Let us know how it works for you.

Posted on: Sun, 11/14/2021 - 12:52

The workout is amazing, so hard though, i started it a week ago and am kinda enjoying it, i only was wondering why traps and forearms are not included in the workout???

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Posted on: Mon, 11/15/2021 - 18:53

Hey Henry, glad you're enjoying it. The T-Bar Rows will hit your mid-traps as well as the other muscles in the upper back. The hammer curls also target the biceps, but if you make sure to use a strong grip with each exercise, the forearms will feel it.

However, if you want to add one more superset to this, go with reverse curls and dumbbell shrugs.

Posted on: Tue, 11/16/2021 - 00:02

Thank you so much

Posted on: Tue, 08/10/2021 - 15:52

Thanks Roger "Rock" Lockridge for your program , can I follow this program as a life style program workout ?

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Posted on: Tue, 08/10/2021 - 15:54

Alhoseny - you definitely can.

Ray Cruz
Posted on: Tue, 05/25/2021 - 15:06

Has anyone completed Workouts A and B and if so, are you happy with your results? Did you get substantial muscle mass gains? I completed Body Beast several times and GVT recently. Both were extremely effective for me. Looking for something different but as effective as GVT and BB.

Ray Cruz
Posted on: Tue, 05/25/2021 - 15:02

What percentage of 1RM is recommended for workout A and B?

Posted on: Mon, 02/01/2021 - 09:23

this is a workout progamm for MARATHON ? It s not realistic, almost 2 hours of training and bulking mass ???SCIENCE BEFORE COMMUNICATION PLEASE, not all the athlete are using Roids or eating 4000 CAL

George Wayne Coffman
Posted on: Sun, 09/20/2020 - 20:44

After reading several comments below, I tend to agree, this is too many exercises. It takes at least 2 hours, moving between machines, dumbbells and cables. While it seems like a great program I’d like to see a 3 day program that hits ALL muscle groups and last about an hour each day. Not all of us have the time to spend 2-3+hours working out.

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Posted on: Fri, 09/25/2020 - 15:25
Christine Simmons
Posted on: Thu, 04/18/2019 - 17:43

I think I'm going to love the challenge of this routine; thank you for making it available to us! Just completed one of your beginner programs and will start this one next week. Is there any cardio in this program or should we be moving at a speed during the weight training to illicit a slight cardio effect?

Posted on: Sun, 01/06/2019 - 16:22

This workout smacks! If you can’t keep up or say it’s too much, then Simmer down because more than likely it’s not meant for you. #sorrynotsorry

Ed Powell
Posted on: Sat, 07/13/2019 - 21:32

News's not meant for ANYONE who wants to use any weight. That many sets and reps with even %70 of a 1 rep max wont last longs. WAAAY too much volume

Posted on: Thu, 11/08/2018 - 14:50

I tried this routine... its ridiculous... unless you are at gym that is completely dead(or you have a decent home gym) this 'routine' does not take into account set up and movement time and the inevitable waiting or jumping exercises due to other people on equipment. All said and done ,aside from the fact that you are doing over 2100 reps in a single workout, by the time I got to work A-14, i was already at the gym for close to 2 hrs. and realized I would probably spend at least another 20mins to complete the remaining exercies at which point your starting to become gassed, rushing through cause you look at the clock and realize youve been at it for over nearly 2 hrs hrs and still not done and then are probably not using proper form. You are much better served going 4-5 days a week and splitting this routine in half at least.

Posted on: Tue, 10/02/2018 - 11:10

Hi, I really like the idea of this workout, however A is quite long. Is it okay if I did exercises 1 - 10 and 11 - 18 separated or are there any downsides? It would basically become a sort of upper/lower split.

I could do either in different days or on the same day but a few hours apart.

Posted on: Fri, 06/15/2018 - 22:50

Any warmup sets required?

Arnold Gutierrez
Posted on: Thu, 05/10/2018 - 09:25

What kind of diet should I follow with this workout? I am 50 years old and I am ecto-mesomorph.

shivam pandey
Posted on: Sun, 04/15/2018 - 12:34

Hey, I wanted to know if I can follow this workout everyday? Are there any downsides of doing it everyday?

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Posted on: Mon, 04/16/2018 - 09:15

Hi Shivam,

I wouldn't recommend it. You need at least 1 full day, preferably 2 full days in between workouts to recover.

Hope this helps!

Arnold Gutierrez
Posted on: Wed, 05/09/2018 - 14:25

Awsome workout ! The supersets were awsome. after my pre-workout kicked in GO HARD OR GO HOME !

M&S Team Badge
Posted on: Mon, 05/14/2018 - 09:14

Hi Arnold,

The program duration is listed at 4 weeks. Diet will depend on your goals.

Start here:

Go here:

Finish up here:

Hope this helps!

Arnold Gutierrez
Posted on: Mon, 05/14/2018 - 14:52

Thank you Josh for all your help! It feels great that a busy person like yourself would take time to help with my diet and training! You have a member for life. I will reply back with my results in 4-6 weeks. If you give a man a fish, he can eat a day.Teach him how to fish and you teach him how to eat a lifetime! THANK YOU SO MUCH for teaching me how to fish.

Arnold Gutierrez
Posted on: Sat, 05/12/2018 - 18:24

How long should I wait after workout A before I do workout B? Do you have any suggestions for a diet for this workout?

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Posted on: Thu, 05/10/2018 - 09:01

Awesome! Glad you enjoyed them! Thanks for giving the workout a shot!

Posted on: Thu, 01/18/2018 - 16:13

Hi Roger,
I'm 23 years old female and I will start this plan next week, would I notice the difference after 4 weeks?

Dan Ley
Posted on: Tue, 12/12/2017 - 06:37

Hey Roger,
Tried the program yesterday for the first time and loving it. Good and sore this morning for sure. My question is, I'm trying to burn fat in addition to the muscle-building / shocking intent, so would you have a good recommendation on day-to-day breakdowns? So it's a 3 day / week lift schedule. Would you recommend lifting every other day, with alternating HIIT cardio on in-between days, rest day on Sunday... Or what will provide best well-rounded results for the non-lifting days?

Kevin Buckley
Posted on: Thu, 10/19/2017 - 17:43

Roger I am a 58 year old male. Have worked out in the past with a trainer. Got lazy the last couple of years. Is this the full body shock a good routine for me or what would you suggest. Thanks

Roger Rock Lockridge
Posted on: Tue, 11/14/2017 - 20:18

Hey there Kevin. I think this would be a perfect program for you. If you give it a go, let me know what you think. Thanks and all the best. - Roger

Posted on: Thu, 09/14/2017 - 00:29

Are you supposed to do all the workour a in one session if so that should take longer than 60 min if you using a 202 pace

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Posted on: Thu, 09/14/2017 - 08:44

Hi Kamal,

This workout should take approximately an hour as rest is supposed to be kept to a minimum.

Assuming each set and rest period takes 1 full minute to complete, you'll finish this workout in roughly 54 minutes.

With that said, I've updated the estimated duration to give folks who may need a slightly longer rest period a little more leeway.

Hope this helps!

Lester Pridham
Posted on: Sun, 11/12/2017 - 23:08

Umm...with 20 different exercises and 3 sets each, means a total of 60 sets in the workout. Allow 1 minute per set and you have a 60min workout. Add in 1min rest between each set and you have a 2hr workout....

aram hamparian
Posted on: Sun, 07/23/2017 - 14:02

Even if only three times a week, this would be a bit too much volume if each set is taken close to failure. Or if you are 40 or 50+. I'd do just one set of each exercise and make sure I was eating and sleeping well. With the high reps involved, you'd be better to have a lot of carbs pre, during, and post workout.

Roger Rock Lockridge
Posted on: Mon, 07/17/2017 - 16:34

Thank you to M&S for posting my newest training feature. If any of you try these workouts out, let me know what you think. Thanks.

Posted on: Wed, 07/19/2017 - 20:17

Do you go straight thru all exercise's without rest for one set? Basically what I'm asking what is your rest periods? Thx

Posted on: Mon, 08/31/2020 - 09:14

I did workout A yesterday and it took 1 hour 38 minutes. I burned 770 calories. I’m female. I rested 60 seconds or more after each exercise - took time to get to machines, clean them etc.

Roger Rock Lockridge
Posted on: Thu, 07/20/2017 - 09:54

Hey Vic. Thanks for your question. In the first workout, you can rest around 60-90 seconds between each set. For the second workout, you perform the two exercises grouped in each superset back-to-back and rest 60-90 seconds between each superset. So if you see 1a and 1b, then you perform 1a, immediately perform 1b, and then rest. Each superset is grouped so that you should be able to train them together with minimal transition and without having to go from one end of the weight room to the other.

Posted on: Fri, 07/21/2017 - 04:44

in workout A, if the rest will be 60-90 seconds between each set, and each move has 3 sets,so we have in each move more then 3 minutes of rest plus the rest between moves, so the workout will take more then 90 minutes, is it normal??