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
Women's 3-Day Glute Building Workout
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!
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2-Week Workout Plan to Jumpstart Your Return to the Gym
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!
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20 Minute HIIT Workout You Can Do Anywhere
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!
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Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
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.
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!
The following 5 cross-training daily workout routines contain a variety of exercises aimed at improving your overall conditioning.
The Bear Complex is an intense barbell complex circuit that can be used several times per week to help build strength and conditioning.
Potent, powerful and anything but boring. This hardcore fat burning, strength and core building workout will leave you looking and feeling great.
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.
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.
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!
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
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.
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.
You can burn fat and get ripped in just 8 minutes with this high intensity Tabata circuit that combines push-ups and squats.
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!
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.
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.
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!
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!
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.
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.
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!
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.
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!
No kettlebell? No problem! This no-nonsense, high intensity, fat burning workout requires only a set a dumbbells (and true grit)!
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!
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.
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
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!
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!
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.
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.
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.
Melt fat fast and eliminate excess water weight with the 5 Minute Meltdown circuit. This workout is the perfect combination of heavy lifting & cardio!
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.
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!
