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

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!
504.4K Reads 33 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.
64.5K Reads 15 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.
711.9K Reads 178 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.
384.4K Reads 78 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.
92.6K Reads 11 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!
65.6K Reads 6 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.
212.6K Reads 22 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!
111.8K Reads 3 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.
79.2K Reads 4 Comments
100 Reps Per Set Shocker Fullbody Workout
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.
754.3K Reads 112 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.
41.7K Reads 14 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
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!
107.9K Reads 13 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.
516.7K Reads 233 Comments
50 Rep Fat Loss HIIT And Kettlebell Workout
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.
175K Reads 16 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!
93K Reads 4 Comments
Man and women doing Tabata push up workout
You can burn fat and get ripped in just 8 minutes with this high intensity Tabata circuit that combines push-ups and squats.
120.2K Reads 21 Comments
Real Results Pull, Squat, Press Fullbody Workout
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
207.7K Reads 157 Comments
Kettlebell Complex For Fat Loss & Conditioning
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.
107.2K Reads 1 Comment
Jai Courtney Workout: How Jai Got Swole for Terminator: Genisys
Are you ripped enough to fight for humanity? Follow this 6 week program based on Jai Courtney's training principles to get shredded like Kyle Reese!
127.7K Reads 7 Comments
Rippetoe Wichita Falls Novice Program
This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.
145.3K Reads 186 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)!
223.2K Reads 23 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!
79.9K Reads 16 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.
362.5K Reads 41 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!
62.5K Reads 1 Comment
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!
77.2K Reads 7 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.
223.7K Reads 124 Comments
Build Your Own Cross Training Daily Workouts
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.
211K Reads 13 Comments
The Ultimate 20 Minute Treadmill Workout to Get Shredded
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!
91.2K Reads 5 Comments
The Toughest Fitness Challenge Most Lifters Can't Complete
Want to put your strength & endurance to the test? You're going to have to beat the clock to conquer this fitness challenge most lifters can't complete.
47.1K Reads 10 Comments
The Express Workout Program: Quick Workouts for Quick Results
If life responsibilities are holding you back from spending hours in the gym daily, cut back on the amount of times you go and bump up the intensity!
71.7K Reads 2 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.
56.8K Reads 7 Comments
3 Day Fullbody Workout Using Alternative Tools
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
111.5K Reads 11 Comments
Minimal Equipment Series: 2 Full Body Medicine Ball Workouts
Whether you're in a rush, all the equipment in the gym is taken, or if you need an at home workout, the medicine ball & these workouts are your solution!
27K Reads 6 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.
70.2K Reads 5 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!
40.1K Reads 0 Comments
The 15 Minute Total Body Beatdown
Got 15 minutes? Then you have time to add Time Frame Training to your routine for a short but intense total body muscle building workout.
44.3K Reads 1 Comment

Pages