There are many reasons why you may need a full body routine. Personally, I don’t usually use this type of routine since I plan my schedules well to always take at least an hour to go to the gym and train.
However, if you have been away from the weight rooms for a while, whether due to an injury, not having time or for any other reason, these types of routines are perfect to speed up the process of readjusting to weights. If before your break you benched 100 kilos, you can’t go on the first day of your return and lift the same weight, you will probably get injured. Your muscles need a few days, in which you will gradually increase the loads, to “grease up”. Other types of routines that might work for you include core-leg routines and press-pull-leg routines.
The Press-Pull-Leg not only serves to get back in shape after a long break but also adapts very well to training in strength ranges or even for periods of volume (training hypertrophy), although for the latter I prefer the routines of one muscle group per day.
But today’s topic is full body workouts. Since we have to train most of the muscles of the body in a single session, our best option is to go for multi-joint or basic exercises and leave isolation exercises aside. Use this type of routine only for two to four weeks and only if you go to the gym on alternate days, if you rejoin the gym but intend to go several days in a row, it is better that you opt for one of the other two types of routine that I have commented.
As you will be using this full body routine for a short time, we will not include specific exercises for some muscle groups, but do not be alarmed, this is because these muscles will work in the same way during other exercises. For example, you will not find any specific exercises for triceps but this is because the triceps already work when we perform a bench press.
Without further ado, let’s see the routine:
full body routine
EXERCISE SETS REPETITIONS Barbell squats 3 8-12 Dumbbell lunges 3 10 Overhand pull-ups 4 Fail Row T 4 8-10 Dumbbell bench press 4 8-12 Dumbbell military press 4 8-10
- Warm-up sets do not count towards the number of sets.
- If you can do more than 12 on back pull-ups, add a weight.
- I have opted for the dumbbells over the bars because they achieve a greater range of travel and identical activation in both muscles, which is perfect for us in the process of readjusting to work.