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

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.
110.7K Reads 21 Comments
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!
118.5K Reads 7 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.
379.6K Reads 38 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.
43.2K Reads 1 Comment
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!
83.9K 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.
44.8K Reads 10 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!
25.8K Reads 6 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!
1.6M Reads 859 Comments
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.
5M Reads 1.2K 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.
701.2K Reads 90 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!
337.2K Reads 24 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!
234.1K Reads 23 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!
110.4K Reads 15 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!
68.1K 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.
96.4K Reads 0 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.
835.2K Reads 145 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!
164.5K 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.
187.9K Reads 24 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!
298.4K Reads 41 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.
31.7K Reads 8 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!
46.6K Reads 6 Comments
Bodybuilding Icons: Charles Atlas Inspired Workout Routine
Charles Atlas was "America's Most Handsome Man" and an icon whose footsteps many fitness influencers have followed - perhaps without even knowing it!
36.9K Reads 4 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.
505.5K Reads 233 Comments
Athletic Man Doing Plyometric Push Up
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!
70.6K Reads 16 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.
631.4K Reads 329 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.
83.3K Reads 2 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
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.
72.8K Reads 11 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.
139K Reads 186 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!
47.2K Reads 0 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 361 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!
56K Reads 6 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.
1.1M Reads 393 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!
156.7K Reads 0 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.
203.3K Reads 157 Comments

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