The Ultimate Guide To Accelerate Your Full-Body Workout Routine This Summer!



Published on: 04-Apr-2024


10 min read




Anushka Tripathi


The Ultimate Guide To Accelerate Your Full-Body Workout Routine This Summer!

The Ultimate Guide To Accelerate Your Full-Body Workout Routine This Summer!

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Welcome, readers! Summer is here, and with it comes the urge to shed those winter layers and embrace a healthier, more active you. But, like winter woes, sticking to a new summer workout routine can feel like a chore. Worry not, because this blog will do it for you and give you the best full-body workout routine to revamp your fitness!  

The full-body training program is not only ideal for beginner lifters or those participating in other sports, but it also offers a convenient solution for people with busy schedules. Reducing training days to three days a week allows you to make the most of your time and still achieve your fitness goals.    

This blog will discuss the most important exercises to include in your full-body workout routine and provide a great full-body exercise program to help you achieve your goals. So, readers, let's get into the topic  

Table Of Contents 

1. What Do You Mean By Full-Body Workout Plan?  

2. What Is The Best Full-Body Routine?   

3. Full-Body Stretching Routine   

4. Full-Body Workout Routine At Home   

5. Full Body Workout Gym Female   

6. Full Body Workout Routine For Men  

7. Dietitian’s Recommendation  

8. The Final Say 

9. FAQs  

10. References 


What Do You Mean By Full Body Workout Plan?  

A full-body workout routine includes muscle group exercises to help you achieve better results. Full-body workouts are one of the most effective and efficient types of exercise, whether you use barbells or dumbbells or do a full-body workout at home without much effort or equipment.    

Regardless of your training level, full-body exercises are proven to be among the most effective ways to build strength and muscle growth. They not only optimise your training frequency and recovery throughout the week but also save you valuable time. However, due to their intensity, it's important to note that these exercises should be performed occasionally to allow your muscles to recover      

The American College of Sports Medicine (ACSM) suggests full-body training twice a week for beginners and three to four times a week for general practitioners. You can mix full-body workouts with treadmill, cycling, and cross-training to create a good workout plan. Alternatively, you can split your full-body workout into upper-body and lower-body workouts every other day. 

What Is The Best Full Body Routine?   

A full-body workout routine or program should train all major muscle groups in every exercise. This program targets all major muscle groups in every exercise and is designed to improve strength and increase muscle mass 

Here's a glimpse of what a full-body workout routine looks like. It involves compound movements that target all major muscle groups, making it a comprehensive and efficient workout. This routine can be performed three times a week, with a rest day in between each session, ensuring that your muscles have enough time to recover and grow.        

  • Squats: 4 sets of 8-12 reps (use barbell or dumbbells for resistance)   

  • Deadlift: 3 sets of 8-10 reps (use barbell or dumbbells to target back, glutes, and hamstrings)   

  • Bench press: 4 sets of 8 to 12 reps (works chest, shoulders and triceps using barbell or dumbbells)   

  • Pull-ups or Chin-ups: 3 sets of as many repetitions as possible (use pull-up assistive equipment if necessary)   

  • Overhead press: 3 sets of 8 to 12 reps (target shoulders and upper back using barbell or dumbbells)   

  • Bent over rows: 3 sets of 8 to 12 reps (use barbell or dumbbells to strengthen back and biceps)  

Full Body Stretching Routine   

The full-body stretching routine can be as follows:  

1. Lying Hamstring Stretch   

  • Lie on your back, place one leg flat on the floor and the other leg directly above your hip, with your toes tucked under your chin.  

  • Grasp the raised thigh with your hands and pull it toward your chest.  

  • Breathe slowly while keeping your core tight, increasing the intensity of the stretch with each exhale.  

  • Switch to the other leg after at least 20 seconds of holding the stretch.  

  • To make this stretch easier, slightly bend your extended leg.  

  • Keep your legs straight and pull your hips closer to your chest to make the stretch more difficult 

Benefits: Keeps your hamstrings and calf muscles strong and tensile and stretches your lower back.  

2. From Ankle To Knee   

  • With your feet flat on the ground, bend your knees while lying on your back. Bend your leg and place one foot's ankle on the knee of the other. 

  • Grasp the back of the thigh of the leg on the floor and pull it toward your chest.  

  • Push the knee of the bent leg outward to stretch. Breathe deeply, hold the stretch for at least 20 seconds, and repeat with the other leg  


  • This stretch targets a deeper stretch of the glutes and relieves lower back tension.   

  • For maximum effect, apply gentle pressure to your bent knee.   

3. Downward Dog   

  • Start on your hands and knees, shoulders directly above your wrists, hips directly above your knees, and spine neutral (table position).  

  • Spread your fingers wide to distribute your weight evenly across your joints and palms.  

  • Curl your toes, lift your knees off the floor, and lift your hips toward the sky.  

  • Gently straighten your legs, but do not bend your knees.  

  • Press into the floor to lengthen your spine into an inverted V shape.  

  • Straighten your arm bones to align with your ears, and your head is relaxed (but not falling over).  

  • Hold the position for 20 seconds while taking deep breaths. To release, exhale, and carefully return to the tabletop position.   


  • Stretches hamstrings, calves, back and shoulders.  

  • Relieves pressure in the neck.  

  • For maximum benefit, keep your weight evenly distributed between your heels and palms.   

4. Plank   

  • Place your hands on the floor below your shoulders, legs behind you, feet together, toes curled.   

  • Tighten all your muscles so that your body is in a straight line from head to heels and parallel to the floor.  

  • Hold the position for at least 20 seconds.   


  • Uses every muscle in your body to maximise your time under tension.  

  • For best results, breathe slowly and evenly without holding your breath.   

5. Cobra Stretch 

  • Lie face down on the floor with your legs stretched out behind you and the tops of your feet flat on the floor.  

  • Place your hands under your shoulders with your fingers facing forward, and press your elbows to your sides.  

  • As you inhale, press into your toes and pubis and gently lift your head and chest off the floor.  

  • Keep your shoulders back away from your ears, and avoid straining your neck.  


  • This stretch increases flexibility in the spine.  

  • It also stretches your chest and strengthens your shoulders.  

  • You will feel your shoulders, stomach and buttocks becoming strengthened and toned.  

Full-Body Workout Routine At Home


Following is the full-body workout routine at home:  

1. Chest press   

The full-body workout begins with the chest press, one of the best ways to exercise your chest. This exercise targets your chest muscles and works your shoulders and triceps, making it a great compound exercise. The chest is a larger muscle group, so depending on your experience with this exercise, you can usually use slightly more weight 

2. Overhead press   

The next step in the full-body workout is the shoulders. Your shoulders may already be slightly warm from the chest compressions you did earlier. The overhead press engages both the central and front delts, making it a great shoulder exercise.   

3.  Kickback  

Chest presses mainly target the triceps, the area on the back of your arms; adding accessory exercises like kickbacks can increase the volume of this area for improved results. Moving one or both arms can add a lot of stress 

4. Deadlift   

Deadlifts are challenging to learn, but they help transition into the lower body portion of the exercise. This exercise works well for your glutes, hamstrings, and lower back. It is in addition to the one-arm row exercise used in the previous exercise.    

5. Squats   

Squats are among the most important exercises in any strength program, especially full-body workouts. These functional exercises help you train your daily muscles to sit, stand, and walk 

6. Lunge   

Lunges work for several muscle groups. You can save time and get more out of your workout by training your body with fewer exercises. If your knees hurt, try one of these lunge alternatives:    

7. Bicycle Crunches  

Bicycle crunches are a good option if you really want to work your abs. Like traditional crunches, this exercise works all abdominal muscles and focuses on the obliques. If your bike seems too stiff, try modifying it 

Full Body Workout Gym Female   

Here are some full-body exercises for women. You can repeat it 2-3 times a week or combine it with other exercises, such as full-body weight training or full-body dumbbell training. 





Squats are among the most important exercises in any strength program, especially full-body workouts. These functional exercises help you train your daily muscles to sit, stand, and walk. 

4 reps of 8-10 reps 


Incline Shoulder Press 

You can perform dumbbell presses seated, set up a bench to create an inclined back or use a shoulder press machine. Ensure your feet are flat on the floor, your back is well supported, and your arms are fully extended without straightening your elbows. 

3 reps of 10-12 reps  

Seated rows 

You can perform sitting rows on a cable machine or a weight machine. Your elbows should be tilted back as much as possible, and be careful not to swing them too much during the movement. 

3 reps of 10-12 reps  

Lying Hamstring Curl 

Adjust the hamstring curl machine so the pad is over your heels. Bend your legs and keep your hips firmly planted on the bench throughout the repetition. 

3 reps of 10-12 reps 

Bicep curls 

Bicep curls can be performed with dumbbells or a resistance biceps curl machine. Keep your shoulders and torso stationary throughout the exercise, and press your elbows firmly into the support pads when using weight machines. 

3 reps of 10-12 reps 

Triceps extensions 

Overhead triceps extensions can be performed using dumbbells or a triceps extension machine. Keep your torso and shoulders still to avoid shifting the load away from your triceps. 

3 reps of 10-12 reps  


If you can't do a full push-up, try performing it on your knees or at an incline. Keep your core tight to avoid sagging your hips, which should always align with your shoulders. 

3 reps of 8-10 reps  

Russian twists 

Holding dumbbells in your hands or extending your legs further than your torso can make Russian twists more difficult. 

3 reps of 10-12 reps  

Full Body Workout Routine For Men 

Whether you are an expert or new to strength training, working out at home is an excellent option when you can’t get to the gym or need a change of pace. 

The at-home workouts require a limited amount of equipment. Also, some movements can be substituted for bodyweight exercises where you use your body's weight as resistance. 

These exercises serve as a weeklong beginner routine or can be cycled to provide several sessions per week for advanced trainees. If your goal is weight loss, add a form of cardio, like running or cycling, between sessions. 

                                      Day 1: Legs, shoulders, and abs 


Dumbbell squats 

3 sets of 6–8 reps 


Standing shoulder press 

3 sets of 6–8 reps 


Dumbbell lunge 

2 sets of 8–10 reps per leg 


Dumbbell upright rows 

2 sets of 8–10 reps 


Romanian dumbbell deadlift 

2 sets of 6–8 reps 


Lateral raises 

3 sets of 8–10 reps 


Seated calf raises 

4 sets of 10–12 reps 


Crunches with legs elevated 

3 sets of 10–12 reps 

                                              Day 2: Chest and back 


The dumbbell bench press or floor press 

3 sets of 6–8 reps 


Dumbbell bent-over rows 

3 sets of 6–8 reps 


Dumbbell fly 

3 sets of 8–10 reps 


One-arm dumbbell rows 

3 sets of 6–8 reps 



3 sets of 10–12 reps 


Dumbbell pullovers 

3 sets of 10–12 reps 


                                                Day 3: Arms and abs 


Alternating biceps curls 

3 sets of 8–10 reps per arm 


Overhead triceps extensions 

3 sets of 8–10 reps 


Seated dumbbell curls 

2 sets of 10–12 reps per arm 


Bench dips 

2 sets of 10–12 reps 


Concentration curls 

3 sets of 10–12 reps 


Dumbbell kickbacks 

3 sets of 8–10 reps per arm 



3 sets of 30-second holds 

Dietitian’s Recommendation  

The above-suggested exercises are a great full-body workout that can be used regardless of your goals. This program's layout allows you to maximise your results both in the gym and at home, whether you want to build muscle, burn fat, build strength, or combine all these goals. Exercises can be modified in any way necessary to fit your goals and equipment availability.   

Dt. Lavina Chauhan 

The Final Say 

In this fitness guide, remember that full-body workout routines aren't just about repetitions and drills. All these exercises are designed to enhance your overall physical and mental health. Consistency is also the key to successStay moving, stay motivated, and become healthier and stronger through the transformative power of full-body training.   



1. Are full-body workout routines effective? 

A full-body workout targets all your muscle groups as it efficiently and effectively promotes muscle growth.  

2. What is the best whole-body workout routine? 

Here are some of the best full-body workout exercises: 

  • Squat: 5 sets x 5 reps 

  • Bent Over Row: 4 sets x 6 reps 

  • Romanian Deadlift: 3 sets x 8 reps 

  • Dips: 3 sets x 2 Reps In Reserve (RIR) 

  • Lateral Raise: 2 sets x 12-15 reps 

  • Face Pull: 2 sets x 12-15 reps 

  • Rope High Pull: 2 sets x 12-15 reps 

3. Is it ok to do full-body workouts every day?   

No, it is recommended that you do a body workout thrice a week, or you can split your full-body workout into upper- and lower-body exercises.    

4. Which exercise is best for full body?   

The exact exercise really depends on your goals. The best full-body exercises are compound exercises targeting multiple muscle groups like squats, deadlifts, bench presses, and pull-ups. These exercises help improve your strength and endurance and effectively build muscle mass. Incorporating variations of these exercises into a comprehensive routine can help promote balanced muscle development and prevent injury.    

5. What are the benefits of full-body exercise?   

The most obvious thing is that each exercise targets a major muscle group. That means you don’t have to worry about missing your leg or chest workouts if life gets in the way of your workout routine. For this reason, full-body workouts are a good option if you have a busy schedule. Full-body exercises also increase your cardio levels, typically increasing your heart rate and promoting functional fitness. 


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