The Best Full Body Workout Plan For Men

What Is A Full-Body Workout Plan?

Full body workout is one of the most efficient workout plans, which splits as it works on all major muscle groups of the body. A full-body workout plan typically includes upper body, lower body and core exercises. The main point of full-body training is to use different muscle groups, not just one at a time. This training approach is also mostly used by bodybuilders to build a foundation of lean muscle mass. The best part is that total body training works for everyone, regardless of your any exercise experience.

According to the “Office for Disease Prevention and Health Promotion” (ODPHP), exercise should include aerobic activity as well as muscle strengthening activities. It is also important to combine these two types of exercises to work out each parts of the body. Note that many exercises contain muscle-strengthening exercises that can increase heart rate and breathing rate, so check with your doctor to make sure you can do these exercises properly as well as in safe manner.

Full BodyWarm-Up For Men

Warm-up should never be skipped, as this is an extremely important part of the training process. This not only prevents from any injury but also increases the physical performance during training. Make sure to properly warm up the muscles you will be using. Do cardio for at least 5 to 10 minutes and do one or two sets of each exercise with smaller weights to work all of your muscles. If you don’t have enough time for a full workout, shorten the time a bit, but don’t skip the warm-up, as this can lead to major serious injuries.

A Full-Body Workout Plan For Beginners At Home

Mostly, full-body exercises include a certain number of repetitions and sets for optimal results. However, it is also important to consider your physical condition and health as well, as each person is capable of performing a different number of sets and repetitions during a workout. According to the ODPHP, even a small amount of exercise makes a difference to overall health. If you can’t do enough sets or repetitions as stated in your workout plan, don’t be discouraged, as even a small amount of exercise is good for your overall health growth. Here is a list of the most effective comprehensive exercises that can be easily done even at home as they do not require any sports equipment to perform any exercise.

1. Push-Ups 

This is a basic full-body transformation exercise that will helps you to strengthen and tone your upper body (chest, shoulder, back, bicep and tricep) and core (abdomen). Repeat this exercise at least 10 to 12 times, and if you find it easy, increase the number of repetitions. There’s no shame in stepping back and doing modified push-ups. Even with your knees for your support, you can still work the same muscles as mentioned earlier. Rest for a few seconds, again repeat this set. Avoid slouching, arching, stooping.

2. Squats

Always be sure to incorporate this exercise into your daily workout routine as it is an effective way to build your leg muscles (quadricep, hamstring, and calve). Additionally, it also promotes muscle building throughout the body, and improving muscle mass. With varying the tempo, you can successfully do a bit of cardio to help shed that extra pounds. Doing squats regularly will strengthen your core, improve your mobility and flexibility, improve joint health, improve posture, and increase your overall muscle strength. Complete the set for 10-12 reps, rest, then come back and try to repeat that set two more times. 

3. Burpees

This is another great full-body workout that combines the best benefits of push-ups and squats and can take your cardiovascular endurance to the next level. You can do the 2-minute exercise to test your physical and mental strength, or you can try the descending ladder burpee. Start with 10 burpees, and then pause for a minute to catch your breath. And repeat, further reducing the number of repetitions. If you want to increase the intensity of your workout, you can switch from a squatting position to a standing position. If the exercise feels too difficult for you at first, you can skip the push-ups to make it easier.

4. Lunges

Lunges are another core exercise that will help you to strengthen and tone your torso, glute, and legs. It engages the following muscles: abs, back, quadriceps, hamstrings, calves and buttocks. Don’t let your knees spread out to the sides, avoid taking too big a step backward or forward, create tension in your lower back, lift your heels off the floor, bend your knees, and generally slouch.0 Start with 2 -3 sets of 12-13 reps per leg and start from there.

5. Running And Cycling

Running and cycling are most extremely beneficial for our heart health. These aerobic activities can help us to strengthen our heart. However, exercising more vigorously than 5 hours per week can negatively affect your cardiovascular health, which is why you need to be careful with physical loads. To make these exercises effective at building muscle strength, a research article published in the journal Science suggests incorporating high-intensity interval training into aerobic exercise. This involves running or cycling at a moderate intensity with periods of very intense anaerobic exercise. Don’t forget to warm up your muscles before running or cycling. Stretching will help you to prevent from any major injury and improve your performance. 

6. Stair Climbing

Stair climbing has also so many benefits, it can also help us to build and tone muscle, burn fat and calories, lower cholesterol levels, and boost stamina and energy. Form a regular habit, choose the stairs instead of the elevator every day, it not only improves your physique but also enhances your health. Alternatively, you can get a workout that includes climbing stairs. Go up one flight of stairs, then go down. Rest for a few seconds and repeat this for a minute or as long as you can. For better weight loss effect, climb stairs step by step.

A Full-Body Dumbbell Workouts For Men

Celebrity fitness trainer and model, Shaun Stafford, has shared a perfect workout plan for men that will help you to achieve your personal fitness goals. Experts say this exercise plan would be perfect for anyone looking to increase his muscle size and strength. Stafford recommends training 4 times a week for 6-8 weeks for optimal results. “In terms of weight selection, it’s all about trial and error. Always go lighter than you think necessary and gradually increase over the first week. If you can finish rounds and reps with near-perfect form, don’t be afraid to speed up,” he said. In general, for beginners, a repeat plan of 8-12 reps is a good starting point. When you hit 12 reps of an exercise fairly easily, that’s a good sign that you should increase the weight. Here is a list of the most effective weightlifting exercises that target different muscle groups.

1. Dumbbell Overhead Press

Sets: 3, Reps: 8, Rest: 90 Seconds.

This exercise will help you to build your delta muscles. Be sure to use a dumbbell to activate the front deltoid.

1. Stand up straight, holding a dumbbell at shoulder height in each hand. Be sure to keep your chest up always.

2. Press the dumbbells directly overhead until your arms are straight.

3. Lower your arms back to the starting position.

2. Lateral Raise

Sets: 3, Reps: 12-15, Rest: 0 Seconds.

This exercise will not only help you to develop your deltoids, but will also help you to build massive shoulders.

1. Stand or sit with a dumbbell in each hand beside you, palms facing each other.

2. Keeping your back straight, tighten your muscles, lean forward slightly, then slowly lift the dumbbells to the sides with your elbows slightly bent.

3. Slowly lower them to the starting position. Avoid speeding up for a more effective workout. 

3. Dumbbell Front Raise

Sets: 3, Reps: 12-15, Rest: 0 Seconds.

This exercise works for both the shoulder (delta) and upper chest (chest) muscles. This will help you to strengthen and define the front and sides of your shoulders.

1. Stand straight, feet shoulder-width apart. Hold a pair of dumbbells in front of your body with your arms straight.

2. Make sure to keep your chest up, lift the dumbbells in front of you to shoulder height.

3. Lower them to the starting position.

4. Reverse Fly

Sets: 3, Reps: 12-15, Rest: 90 Seconds.

This is a resistance exercise that works the shoulders (delta) and major upper back muscles, including the trapezius.

1. Sit with your knees bent and hold a dumbbell in each hand, palms facing each other.

2. Bend forward, slightly bent elbows, raise dumbbells to shoulder height.

3. Lower them to the starting position.

5. Dumbbell Stiff-Leg Deadlift

Sets: 3, Reps: 12-15, Rest: 90 Seconds.

This is a great exercise that targets your legs and butts.

1. Grab a few dumbbells, holding them by your side at arm’s length.

2. Stretch your muscles and slightly bend your knees.

3. Rotate your hips without arching your back until you reach the limit of hamstring range.

4. Hold for a second, then return to the starting position.

6. Dumbbell Spider Curl

Sets: 3, Reps: 12-15, Rest: 0 sec.

This is a great exercise for the biceps as it targets all parts of this muscle group and builds strength and power.

1. Bend and place elbows on thighs, holding a dumbbell in each hand with arms straight.

2. Raise the dumbbells, grip the upper biceps, and then slowly lower the dumbbells to the starting position.

The Full-Body Kettlebell Workout

Here’s another example of an effective full-body workout plan that includes exercises that work your hamstrings, glutes, hips, core, and shoulders. Start with warm-ups to prepare the muscle groups you’ll use throughout this workout. 

1. Kickstand Deadlift (8 reps)

• Stand up straight and holding dumbbells with both hands.

• Step back with one foot, about two feet from your hips. Hinges down from a deadlift position.

• Keeping your core strong, cross your front legs and stand up.

2. Front Rack Carry (1 min)

• Hold two dumbbells at your chest height.

• Make sure your wrists are locked with your knuckles pointing skyward, elbows are inward.

• Keeping your core firm, walk about at least 30 to 50 feet and back to the starting point.

3. Dead Stop Swings (5 reps)

• Pull your hips toward the wall behind you.

• Grasp the handle of the kettlebell with your both hands and tilt it towards you.

• Bend your hips, bringing the weight behind and between your legs.

• Keeping your core strong, push the dumbbells forward by pushing your hips forward and contracting your glutes.

• Shake the kettlebell across your chest and bringing it between your legs.

4. Tempo Goblet Squats (5 reps)

• Stand with your feet shoulder-width apart, holding a dumbbell in front of your chest.

• Bring your hips back, bend your knees, and lower yourself down for at least three seconds.

5. Tempo Push-Ups Do (5-8 reps)

• Start in a high plank position with your shoulders over your wrists.

• Lower yourself for at least 5 seconds, keeping your elbows close to your body.

• Push back to starting position within 1 second.

FAQs

Are Full-Body Workouts Good For Me?

Of course! A full-body workout is a great option because it targets multiple muscles simultaneously during each exercise regularly. If your goal is to build muscle mass and strength, then a full body workout is definitely the right choice for you. This fitness approach is considered extremely effective as it involves optimal training frequency and enough time for the body to recover between training sessions.

Can I Do A Full-Body Workout Every Day?

Yes, you can do a full body workout every day, but you won’t get any benefit from it. The point is that your body needs enough time to rest, and the higher your training volume, the more time it will take for you to recover. Men’s Health fitness experts say: “If you hit the same muscle hard every day, you’re slowing growth.” Our bodies need at least one day of rest between workouts that target the same muscle groups. 3-4 full workout sessions per week are enough to tone your body and improve your overall health. If you want to get results faster, you’d better adjust your nutrition plan and improve your lifestyle. It will definitely help you reach your fitness goals faster. Remember that building muscle, getting stronger, and losing body fat takes time, so get ready to train hard and consistently and you’ll see amazing results.

Do Full-Body Workouts Burn More Calories?

Full-body workouts are great when it comes to weight loss because they work the different muscles in your exercise program, helping to burn more calories. Research shows that regular full-body training promotes fat burning compared to regular interval training. One of the studies found that people who did a full body workout three times a week lost more body fat than people who did a regular split training plan.

How Many Times A Week Should You Do Full-Body Workouts?

2-4 workouts per week is enough for most people to build strength and improve body composition. However, it all depends on your personal health, goals and training regimen.

DISCLAIMER

This article is for general information purposes only and does not cover individual cases. It is not a substitute for professional advice or support and should not be relied upon to make decisions of any kind. Any action you take with respect to the information presented in this article is at your own risk!