Muscle & Strength Full Body Workout Routine

This M&S mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.

Workout Summary

Build Muscle
Full Body
Beginner
12 weeks
3
45-60 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

This is a muscle and strength building program for beginner and early intermediate lifters. It is designed to target all major and minor muscle groups, allowing you to maximize hypertrophy (the muscle building process) through the use of progressive resistance.

You will be training 3 days per week, resting at least one day in between sessions. Here is a sample schedule:

  • Monday - Workout A
  • Wednesday - Workout B
  • Friday - Workout C

Bicep Curls

Workout Notes

How to work ramped 5x5 sets

The first 2 sets are "working warm up" sets. The weight you use for your warm up sets will be based upon the resistance used during your 3 working sets. Here is the set up:

  • Set 1 - 60% x 5 reps
  • Set 2 - 80% x 5 reps
  • Sets 3-5 - 100% (working weight) x 5 reps

So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this:

  • Set 1 - 120 pounds (60%) x 5 reps
  • Set 2 - 160 pounds (80%) x 5 reps
  • Sets 3-5 - 200 pounds (working weight) x 5 reps
Ramped 3x5 sets for deadlifts

This is performed in the same way you worked your 5x5 ramped sets, but with only one working set:

  • Set 1 - 60% x 5 reps
  • Set 2 - 80% x 5 reps
  • Sets 3 - 100% (working weight) x 5 reps
Workout C - Ramped 3x5 squats

If your squat sets during Workout A felt manageable, try to add 5 pounds to your working set during Workout C. Here's how your Workout C squatting would look like:

  • Set 1 - 60% x 5 reps
  • Set 2 - 80% x 5 reps
  • Sets 3 - Workout A's working weight + 5 pounds x 5 reps
How much weight to use per set

For a given exercise, use the same weight for each set. When this amount of resistance feels manageable, add another 5-10 pounds to the bar. You want to focus on progression at all times, so when you are able to, load the bar.

Progression of weight drives gains. It is essential, and this program will not yield gains without it.

Rest between sets

For major lifts like squats, deadlifts, bench press, overhead press and barbell rows, rest about 2 minutes in between sets. You can use 60 to 90 seconds rest between sets for all other movements.

Workout A
Fullbody Workout
Exercise Sets Reps
Squats (Ramped) 5 5
Bench Press (Ramped) 5 5
Barbell Row (Ramped) 5 5
Upright Row 3 10
Skullcrushers 3 10
Dumbbell Curls 3 10
Leg Curls 3 12-15
Ab Wheel Roll Out 3 10-15
Workout B
Fullbody Workout
Exercise Sets Reps
Deadlifts (Ramped) 3 5
Romanian Deadlift 2 8-12
Seated Overhead Press 3 8-10
Pull Ups or Inverted Rows 3 10-15
Dips 3 10-20
Barbell Shrugs 3 10
Standing or Seated Calf Raise 3 12-15
Plank 3 60 seconds
Workout C
Fullbody Workout
Exercise Sets Reps
Squats (Ramped) 3 5
Squats 1 20
Incline Dumbbell Bench Press 3 10
One Arm Dumbbell Row 3 10-15
Seated Arnold Press 3 10-15
Cable Tricep Extensions 3 10
Barbell Curls 3 10
Leg Curls 3 12-15
Ab Wheel Roll Out 3 10-15

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

137 Comments+ Post Comment

No Profile Pic
Posted Tue, 10/02/2018 - 11:23
Jake Parlow

For biceps, they're only being hit twice in the week. For workout day B, would adding in reverse EZ Bar curls be ideal?

No Profile Pic
Posted Sun, 09/30/2018 - 10:44
Taher

I have completed 3-months with this program
Fullbody workout is very suitable to my life routine
I need to continue on fullbody workout
How long can I continue on this program?
What the changes in exercises and sets?
I want to build muscle
Pls advise me

JoshEngland's picture
Posted Mon, 10/01/2018 - 10:20
JoshEngland

Hi Taher,

You can continue this program for as long as you like.

If you want to make changes, I'd recommend giving this article a read: https://www.muscleandstrength.com/articles/micro-progressions-non-stop-g...

Hope this helps!

No Profile Pic
Posted Sun, 09/23/2018 - 11:29
Malik

Hi,
Please I Want to add some chest exercise. Is dumbbell BP fine in the middle of workout B?
I did the total package before this one, and I miss the amount of work I did on my chest.
Thank you for the answer.

JoshEngland's picture
Posted Mon, 09/24/2018 - 10:40
JoshEngland

Hi Malik,

Sure, you can add in an additional chest exercise to this program.

No Profile Pic
Posted Fri, 09/21/2018 - 17:50
Ron

Is there a specific reason why there is no shoulder lift with ramped sets? Would it be detrimental to do so with the seated overhead press in workout b?

No Profile Pic
Posted Wed, 09/19/2018 - 06:18
Naoufal

Why there's no leg extensions in the routine?

No Profile Pic
Posted Wed, 10/10/2018 - 17:17
Bash

Did you get an answer to this? or did you add it to Workout C as the only place too

No Profile Pic
Posted Mon, 09/17/2018 - 10:02
Tom

Hi,
For ramped deadlifts, can I do other variations like trap bar deadlift instead of conventional?
Thanks

JoshEngland's picture
Posted Mon, 09/17/2018 - 10:38
JoshEngland

Hi Tom,

Yes, that is fine.

No Profile Pic
Posted Sat, 09/15/2018 - 15:49
Chris

Can i work in cardio into this routine?

JoshEngland's picture
Posted Mon, 09/17/2018 - 09:09
JoshEngland

Hi Chris,

Sure, that should be fine.

JoshEngland's picture
Posted Fri, 09/28/2018 - 09:04
JoshEngland

Hi Chris,

I'd say about 70-75% if possible. If you need to do less weight, do less weight. The point of that set is to feel a burn, not move heavier weight.

Hope this helps!

No Profile Pic
Posted Thu, 09/27/2018 - 20:58
Chris

2 weeks in. Loving the workout. One more quick question. For the 1 set of squats at 20 reps in workout C , how much weight should I be using? 80%? 60%? Obviously I cant do 20 reps of my max working weight when ramping for example. What do you suggest?

No Profile Pic
Posted Tue, 09/04/2018 - 22:00
Wyatt

What can I substitute for the leg curls?

No Profile Pic
Posted Thu, 08/30/2018 - 10:22
Tom

Hi,
For the exercises that involve 5 reps, can I rest up to 3 minutes between sets so I can lift a heavier weight to build more strength? In previous workouts that’s what I’ve done when doing 5 reps
Cheers

JoshEngland's picture
Posted Thu, 08/30/2018 - 12:20
JoshEngland

Hi Tom,

Yes, that is fine.

No Profile Pic
Posted Fri, 08/17/2018 - 00:33
Hasan

Pls tell how many weeks should I perform this program to get result

JoshEngland's picture
Posted Fri, 08/17/2018 - 10:56
JoshEngland

Hi Hasan,

It is a 12 week program.

No Profile Pic
Posted Sat, 09/08/2018 - 00:59
Artov

Learn to read.

No Profile Pic
Posted Fri, 08/03/2018 - 16:58
Brac

On workout C the 20 squat reps after ramped squats 5x5 , I’m assuming it’s a drop set with much lighter weight ?

No Profile Pic
Posted Sun, 07/29/2018 - 11:13
Kerr

Hi,
Is there any substitution for upright row, skull crusher and leg curl... tried doing the 3 exercises but it only hurts my elbows and knees... I don't know if it's about my form or what, but I don't want to risk any injury in doing it. Thanks

No Profile Pic
Posted Fri, 08/24/2018 - 08:32
Paul

Instead of upright row try the pedlay row if you have a strong back, stick to upright dips (weighted if possible) instead of skull crusher, if dips hurt you’ll have to do triceps pull downs, and instead of leg curl try the leg press

No Profile Pic
Posted Tue, 07/24/2018 - 23:27
Willian

What about block pulls instead of the deadlift?

JoshEngland's picture
Posted Wed, 07/25/2018 - 10:49
JoshEngland

Hi Willian,

That's a fine substitution.

Hope this helps!

No Profile Pic
Posted Tue, 07/24/2018 - 10:00
Joe

Hi,
I don't know if my comment was posted so i'll ask again. I'm looking for a whole body workout, my goal is to have a good physique like athletic physique but i don't want to gain a bodybuilder like muscles. Is this workout good for it or if not can you suggest me a good workout. I go to the gym 2-3 times a week only. Thanks

No Profile Pic
Posted Tue, 07/24/2018 - 09:06
Joe

Hi Josh,

I'm looking for a good fullbody workout since I can't always go to the gym, my target is to have a nice (athletic) physique and not to gain so much muscle, is this workout good for that? Thanks

JoshEngland's picture
Posted Tue, 07/24/2018 - 09:58
JoshEngland

Hi Joe,

Yes, this is a solid workout to help you attain your goals.

Hope this helps!

No Profile Pic
Posted Thu, 07/19/2018 - 18:20
Michael

Hi Josh,

On the Workout C squats is it okay to do SSB squats? Also are there any good alternatives to the upright row as I find it really uncomfortable to perform?

Thanks mate,
Michael

JoshEngland's picture
Posted Fri, 07/20/2018 - 08:47
JoshEngland

Hi Michael,

Yes, that should be fine. Any lateral raise variation should do the trick.

Hope this helps! Best of luck!

No Profile Pic
Posted Wed, 06/06/2018 - 13:58
Andrew

Hi there!

I was wondering if this workout is ok for an Endo/Mesomorph body type.

Cheers,
A

JoshEngland's picture
Posted Wed, 06/06/2018 - 14:15
JoshEngland

Hi Andrew,

Yep! This workout is perfect for all body types.

Hope this helps!

No Profile Pic
Posted Thu, 05/31/2018 - 17:48
Taufiq

Hi josh. I wanna ask. I have lifted for 6 months with 4 day push pull & legs program. Is it ok if I change my program to 3 days full body workout routine? And what the benefits if I change my program into full body workout?

JoshEngland's picture
Posted Fri, 06/01/2018 - 08:43
JoshEngland

Hi Taufiq,

Absolutely! Benefits of full body training include a higher training frequency for each muscle group (3xs per week as opposed to 2xs with upper/lower programs).

Hope this helps!

No Profile Pic
Posted Mon, 05/28/2018 - 02:51
Marlow amat

Hi josh, can i change the 5x5 range to 10×12 and still do ramped??

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:20
JoshEngland

Hi Marlow,

Sure, that should be fine.

Hope this helps!

No Profile Pic
Posted Wed, 05/16/2018 - 20:27
Harry

Where can I put a walking lunge in the workout?

JoshEngland's picture
Posted Thu, 05/17/2018 - 08:47
JoshEngland

Hi Harry,

Wherever you see fit. I just probably wouldn't start out with it based on this workout's recommendations.

Hope this helps!

No Profile Pic
Posted Tue, 05/08/2018 - 16:14
David

This looks excellent! Just what I've been searching for as a beginner. Just a couple of questions...
1. How do I work out my initial working weight? Is it the max weight that I can complete one set with whilst maintaining form?
2. In terms of weight progression for the none ramped exercises, can that be done between sets during the same workout or should I just add more the following week?
Thanks

JoshEngland's picture
Posted Wed, 05/09/2018 - 09:05
JoshEngland

Hi David,

1. Yes. But you should feel as though you have 1-2 reps left in the tank after each set.

2. Yes, they can be done in that fashion.

Hope this helps!

No Profile Pic
Posted Fri, 04/06/2018 - 06:55
HALİL

hi JOSH,
I've been following Jason's workout routine for three months.( jason-blaha-ice-cream-fitness-5x5-novice-workout) Now it would be appropriate to go through the workout routine you mentioned?

REPLY

JoshEngland's picture
Posted Fri, 04/06/2018 - 08:56
JoshEngland

Hi HALİL,

Yes, this would be a solid next step.

Hope this helps!

No Profile Pic
Posted Thu, 04/05/2018 - 09:37
HALİL

hi steve,
I've been following Jason's workout routine for three months.( jason-blaha-ice-cream-fitness-5x5-novice-workout) Now it would be appropriate to go through the workout routine you mentioned?

No Profile Pic
Posted Fri, 03/30/2018 - 19:02
Shady

HI Steve,
When I playing squat, I feel a pain in my knee..so, can I playing dumbbell lunge instead of squat

No Profile Pic
Posted Mon, 03/26/2018 - 23:34
JUNSUNGKIM

when i do remped set, if our gym only have 5 or 10 kg(5, 10, 15, 20, 25, +5...)
how can i do remped set?

No Profile Pic
Posted Thu, 02/22/2018 - 11:08
tarek

is it possible to do MMA or cardio related workouts between the days where I don't do full body splits
Example

sunday- - Monday - - Tuesday - - Wednesday- - Thursday- - Friday- -Saturday

full body cardio full body mma rest rest mma
mma boxing bjj

JoshEngland's picture
Posted Thu, 02/22/2018 - 16:37
JoshEngland

Hi Tarek,

Sure, that should be fine if you feel you are still able to recovery in between bouts.

Hope this helps!

No Profile Pic
Posted Fri, 02/16/2018 - 19:55
Benny

To anyone using or has used this routine, did you see good gains? And another question can I use this program to get stronger/bigger for football season? Or is there a better program for that? Thanks.

No Profile Pic
Posted Thu, 02/15/2018 - 11:52
MC

Amazing programme so glad I took the time to follow, into my 8th week now and have been able to consistently load throughout. Would like some advice for when I finish the 12 weeks? I prefer the full body workout and 3 days a week suits me, still with the same aim to build muscle and strength. Any other programmes or advice would be greatly appreciated! Thanks

JoshEngland's picture
Posted Thu, 02/15/2018 - 14:54
JoshEngland

Hi MC,

Thank you for giving the program a shot! Glad you were able to see results from it.

Try this one next: https://www.muscleandstrength.com/workouts/total-package-workout

Hope this helps!