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 & Bodyweight Calorie Burning HIIT Workout
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.
268.2K Reads 6 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.
86.4K Reads 11 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!
167.5K Reads 0 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.
75K Reads 2 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.
117.2K 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!
183.6K Reads 15 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.
38.8K Reads 8 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.
55.8K Reads 7 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!
105.3K Reads 13 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!
91.3K Reads 4 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.
207.3K Reads 18 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.
46.5K Reads 10 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
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.
143.5K Reads 186 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.
377.3K Reads 76 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.
75.6K Reads 4 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.
105.3K Reads 1 Comment
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)!
221.4K Reads 23 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!
75.7K Reads 7 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!
77.9K Reads 10 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.
220.3K Reads 124 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.
206.3K Reads 157 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!
88.9K Reads 5 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!
26.6K Reads 6 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!
70.6K Reads 2 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!
500K Reads 33 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!
61.2K Reads 1 Comment
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!
108.6K Reads 3 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.
708.3K Reads 178 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.
111K Reads 11 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.
209.7K Reads 13 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.
173.1K Reads 16 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.
117K Reads 21 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.
43.9K Reads 1 Comment
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.
69.5K 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!
39.8K Reads 0 Comments

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