Full Body Workouts for Men and Women

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Full-Body Workout
Plank Workout

Full-body workouts come with lots and lots of benefits for both men and women. From building your muscles to enabling an increase in your strength to help you gain better flexibility and balance as well as burning excess calories and fat.

Recent studies talk about how full-body workouts are a crucial part of getting older and warding off diseases like Alzheimer’s, Diabetes and Parkinson.

This article will inform you about full-body exercises for both men and women and list full-body workout programs you can try yourself.

Full-Body Workouts for Men

Unlike other workouts, the full-body workouts save time while making sure to promote better fitness. Of course, you’re still going to have to work hard, but you won’t have to train daily using this system.

Here are a few things to keep in mind with full-body workouts:

Lift as heavy as possible: Don’t make the mistake of training lighter with lighter weights to conserve energy. If you’re not lifting heavy, you won’t get the results you’re looking for regardless of your program.

Full-Body Workout
Tyre Flip for the full-body workout

Train once every two days: You can use your rest days to add a few cardio sessions to your schedule.

Don’t work out for more than an hour, longer workouts aren’t better. Shorter workouts will help you get the best results.
Maybe have a protein shake after your workouts: This will help to replenish glycogen and enable the process of recovery.

Full Body Workouts for Women

The full-body workouts for women are pretty much the same as the workouts for men. Typically, these workouts come with a whole number of benefits for women.

First of all, a full-body workout ensures that you do not neglect any area of your body, and this is as opposed to other exercises that target specific muscle groups. Full body training will enable you to burn more fat in a single session.

Also, a full-body workout gets your heart rates up, thereby enabling cardiovascular fitness. These are apart from the general benefits that exercises have for women, which include helping to prevent medical conditions like diabetes.

Beginners Full-Body Workouts

Fullbody Workout Program with Low Volume Compound Moves

This a workout of reduced volume which targets muscle maintenance without depleting much glycogen.

These moves won’t drain your muscles of glycogen. If you are on a diet, these cuts lower carbohydrate so its definitely one of your best choices.

Remember to pay attention to your diet during these workouts because it has an impact on the design of your program.

Here are some of the Full-Body Workouts Plans:

  1. Barbell Squat
    3 sets, 5-6 reps
  2. Barbell Bench Press – Medium Grip
    3 sets, 6-8 reps
  3. Bent-Over Barbell Row
    3 sets, 6-8 reps
  4. Upright Barbell Row
    3 sets, 6-8 reps
  5. Crunches
    3 sets, 8-10 reps
  6. Time-Pressed Full Body Workout

This one’s for you if you do not have a lot of time on your hands. It contains short and intense workouts that are very useful without getting you drained. And you can, of course, keep up with your low-calorie diet.

Note that the goal with this workout is not a fat loss, so if you’re doing this, you need to be sure that your diet can enable this fat loss.

  1. Barbell Full Squat
    2 sets, 6-8 reps
  2. Barbell Bench Press – Medium Grip
    2 sets, 6-8 reps
  3. Dumbbell Shoulder Press
    1 set, 8 reps
  4. Dumbbell Bicep Curl
    1 set, 10 reps
  5. Triceps Pushdown – Rope Attachment
    1 set, 10 reps
  6. 6.Sit-Up
  7. 1 set, 15 rep
  1. Depletion Full Body Workout

These workouts are perfect for burning fat and should be performed once in a while. Typically this helps to remove carbohydrates from the body and would be done after diets that cycle carbohydrates.

Note that you should decrease the weight you lift on this workout because it requires higher rep ranges.

This workout can be completed once a week or less. Also, keep your rest periods shorter so as to get the best metabolic benefits.
Now, here is the Full Body workout plans:

  1. Leg Press
    2 sets, 10-15 reps
  2. Barbell Bench Press – Medium Grip
    2 sets, 10-15 reps
  3. Seated Cable Rows
    2 sets, 10-15 reps
  4. Barbell Shoulder Press
    2 sets, 10-15 reps
  5. Barbell Lunge
    2 sets, 10-15 reps
  6. Butterfly
    2 sets, 10-15 reps
  7. Wide-Grip Lat Pulldown
    2 sets, 10-15 reps
  8. Side Lateral Raise
    2 sets, 15-20 reps
  9. Standing Calf Raises
    2 sets, 15-20 reps
  10. Dumbbell Bicep Curl
    2 sets, 15-20 reps
  11. Pushups
    2 sets, 15-20 reps
  12. Hanging Leg Raise
    2 sets, 15-20 reps
    3 Day Full Body Workout Program

Here’s a program for Full-body Workouts for Home you can complete in 3 days:

Full-Body Workout
The Workout

First Day Full-body Workout Moderate

Moderate volume and intensity

  1. Barbell Squat (Alternating sets)
    4 sets, 6-8 reps (1-minute rest)
  2. Chin-Up (weighted)
    4 sets, 6-8 reps (2 minutes rest)
  3. Standing Military Press (Alternating sets)
    4 sets, 6-8 reps (1-minute rest)
  4. Romanian Deadlift (single leg)
    4 sets, 8-10 reps (2 minutes rest)
  5. Sit-Up (Alternating sets)
    4 sets, 20-30 reps (no rest)
  6. EZ-Bar Curl (weighted)
    4 sets, 8-10 reps (1-minute rest)
  7. Running, Treadmill (weighted)
    1 set, 15 minutes

Second Day High-intensity Full-Body Workout

  1. Clean Pull
    4 sets, 3-6 reps (2 minutes rest)
  2. Front Squat (Bodybuilder)
    Alternating sets
    5 sets, 3-5 reps (90 seconds rest)
  3. Bent-Over Barbell Row
    5 sets, 5 reps (2 minutes rest)
  4. Barbell Bench Press – Medium Grip
    Alternating sets
    5 sets, 3-5 reps (90 seconds rest)
  5. Romanian Deadlift
    5 sets, 5 reps (2 minutes rest)
  6. Hanging Leg Raise
    4 sets, 10-15 reps (2 minutes rest)
  7. Running, Treadmill
    1 set, 2 miles

Third-Day High-Intensity Full-Body Workout

  1. Barbell Squat
    Alternating sets
    4 sets, 12-15 reps (90 seconds rest)
  2. Pullups
    4 sets, max reps (90 seconds rest)
  3. Barbell Incline Bench Press Medium-Grip
    Alternating sets
    4 sets, 12-15 reps (90 seconds rest)
  4. One Leg Barbell Squat
    4 sets, 15-20 reps (90 seconds rest)
  5. Preacher Curl
    Alternating sets
    4 sets, 12-15 reps (no rest)
  6. Dumbbell One-Arm Triceps Extension
    4 sets, 12-15 reps (no rest)
  7. Ab Roller
    4 sets, 15 reps (1-minute rest)
  8. Running, Treadmill
    1 set, 2.5 miles
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