Best Full-Body Workout for Muscle Growth [Expert Guide]

Key Takeaways

• You should train three times a week with this workout to maximize muscle activation while allowing time for recovery.
• Your warm-up matters—start with dynamic stretches and lighter sets before lifting heavy.
• You need variety in your routine—switch between Workout A, B, and C to target all major muscle groups.
• You can boost fat loss by focusing on compound exercises like squats, deadlifts, and bench presses that engage multiple muscles.
• Your nutrition fuels results—getting enough protein and calories is crucial for muscle growth and recovery.

Want to get bigger, stronger, and leaner with a proven full-body workout?

In this expert review, we analyze, critique, and expand on Jeremy Ethier’s full-body training plan. We carefully examine his methods to help you apply them effectively and avoid common mistakes.

Why should you trust us?

• Our experts have written 300+ fitness articles and have decades of gym experience
• We share little-known training tips to improve exercise form and recovery
• This guide includes an alternative science-backed workout based on Ethier’s principles

Keep reading to get the best results from your training. Build muscle, burn fat, and transform your physique faster.

Related:

• Top 5 Full-Body Workouts: Muscle Strength & Hypertrophy
• 4 Upper-Body Hypertrophy Workouts (11 Best Exercises)
• 15 Best Exercises for Muscle Growth [Science-Backed]

In a Nutshell: Full-Body Strength, Muscle Gain, and Fat Loss

Why Full-Body Workouts?

Full-body workouts are a powerful way to build muscle and burn fat. They allow you to target every major muscle group in a single session. This method is efficient and effective for those with limited time. It promotes balanced muscle growth and can help prevent overuse injuries.

Incorporating full-body workouts into your routine three times a week can lead to significant gains. You can maximize muscle activation and keep your workouts fresh and engaging.

Understanding the Benefits

Full-body workouts offer numerous benefits. First, they save time. Instead of spending hours in the gym, you can complete your workout in under an hour. Second, they enhance overall strength. By working multiple muscle groups, you build a strong foundation.

Additionally, full-body workouts can improve fat loss. Research shows that engaging more muscle fibers increases calorie burn during and after workouts. This leads to better overall body composition.

Another key benefit is the flexibility they provide. You can mix and match exercises to keep your routine exciting. This variety can help prevent plateaus and keep you motivated.

Warm-Up Protocol for Workouts

A proper warm-up is essential for any workout. It prepares your body for the demands ahead and reduces the risk of injury. Start with light cardio for 5-10 minutes to increase your heart rate. After that, focus on dynamic stretches targeting the muscle groups you’ll be working.

For the major lifts, perform a few lighter sets before your working sets. This helps activate the muscles and improves performance. For example, if you're doing squats, start with bodyweight squats. Gradually add weight until you're ready for your working sets.

Workout A

Incline Dumbbell Press

The incline dumbbell press is fantastic for targeting the upper chest. Aim for three sets of eight to twelve reps. Many people neglect this area, but it’s crucial for a balanced chest. This exercise also engages the shoulders and triceps, making it a compound movement.

To perform the incline dumbbell press correctly, adjust the bench to the right angle. Lay back, hold the dumbbells at shoulder height, and press upward. Tuck your elbows in an arrow shape as you lower the weights. This maintains tension on your chest fibers.

Squats: The Essential Lower Body Exercise

Squats are a cornerstone of any workout routine. They target the quads, glutes, and lower back, making them incredibly effective. For this workout, aim for three sets of six to eight reps. Squats provide a full lower body workout in one movement.

When performing squats, focus on your form. Keep your chest up, and push your hips back as you lower your body. If you struggle with depth, elevate your heels on plates. This can help shift the focus to your quads.

Dumbbell Chest Supported Row

The dumbbell chest supported row is excellent for targeting the mid and upper back. This exercise helps build strength and improves posture. For this, aim for three sets of eight to twelve reps.

Set up an incline bench at a 45-degree angle. Lay chest down with your feet planted on the ground. Pull the dumbbells towards you, keeping your elbows in an arrow shape. Squeeze your shoulder blades together at the top of the movement for maximum engagement.

Targeting the Hamstrings

To fully develop your hamstrings, incorporate leg curls into your routine. They play a vital role in knee flexion. Choose between seated or lying leg curls based on your gym's equipment.

Research shows that seated leg curls may lead to greater hamstring growth. However, lying leg curls can still be effective. When performing leg curls, avoid fully straightening your legs. This keeps tension on the hamstrings throughout the movement.

Bicep and Tricep Superset Finishers

To wrap up your workout, finish with a superset for the arms. Supersetting bicep curls with tricep extensions is a great way to maximize muscle fatigue. For dumbbells, perform incline dumbbell curls followed by dumbbell overhead extensions.

Repeat the superset for three rounds. This will ensure both muscle groups are thoroughly worked. The deep stretch from these movements can promote growth and improve definition.

Workout B

As we shift gears to Workout B, the focus is on building upon the foundation laid in Workout A. This workout continues to target all major muscle groups while introducing new exercises to keep things fresh and effective. Expect to see a mix of compound and isolation movements that will challenge your strength and endurance.

In Workout B, we’ll dive deeper into the lower body and upper body with exercises that emphasize strength and stability. This will not only enhance your muscle development but also improve your overall performance in the gym.

Barbell Bench Press

We'll kick off Workout B with the barbell bench press. This exercise targets the mid and lower chest effectively. Aim for three sets of four to six reps. Lower reps with heavier weights are great for building strength and muscle mass.

When performing the bench press, ensure your grip is comfortable. A wider grip will engage more of your chest muscles, while a closer grip will work the triceps more. Keep your feet flat on the floor and your back slightly arched. This will create a stable base for pressing.

Romanian Deadlifts for Hamstrings

Next, we’ll move on to Romanian deadlifts, focusing on hamstring development. Perform three sets of six to eight reps. This exercise emphasizes hip extension, activating the upper hamstrings effectively.

Start with a shoulder-width stance and grip the bar just beside your knees. Keep your knees slightly bent and hinge at the hips, pushing them back as you lower the bar. Make sure the bar slides along your legs. Stop when you feel a stretch in your hamstrings. Then drive your hips forward to return to the starting position.

Lat Pulldowns Explained

Next on the agenda are lat pulldowns. Aim for three sets of eight to twelve reps. This exercise is great for developing the upper back, particularly the lats. Use a wide grip on the bar and lean back slightly as you pull the bar down towards your upper chest.

Be mindful of your form. Avoid letting your elbows flare out too much. Instead, keep them tucked in and focus on squeezing your shoulder blades together. This will help maximize back engagement.

Walking Lunges for Glute Activation

Walking lunges are up next, targeting the glutes effectively. Perform three sets aiming for six to ten reps per leg. To get the most out of this exercise, step forward with a wide stride. Keep your knee aligned over your ankle and lean your torso slightly forward.

As you lower your back knee, it should hover just above the ground. This motion creates a deeper stretch in the glutes and helps with muscle activation. Alternate legs with each step, focusing on control and balance.

Core and Deltoid Superset

To finish off this workout, we’ll perform a superset targeting the side deltoids and core. First, do behind-the-body cable lateral raises for three sets. Set the cable at a height that allows for a deep stretch. This will challenge your side delts effectively.

Immediately after, transition into reverse crunches. This exercise targets the abs while allowing for a full range of motion. Lay on a bench with your legs bent at ninety degrees. Raise your hips towards your chest, focusing on curling your pelvis. Control the descent and repeat for three sets.

Workout C

As we round out the week, Workout C will bring in new challenges while reinforcing what we’ve learned. The focus will again shift to different muscle groups, ensuring a well-rounded development. This workout will include a mix of strength and hypertrophy-focused exercises.

Expect to see movements that target the shoulders, back, and legs effectively. Each exercise will be designed to maximize muscle engagement and promote growth.

Seated Dumbbell Shoulder Press

We’ll begin Workout C with the seated dumbbell shoulder press. Aim for three sets of eight to twelve reps. This exercise primarily targets the front deltoids. Using dumbbells allows for greater range of motion and less strain on the joints.

Set the bench to a slight incline and press the dumbbells overhead. As you press, flare your elbows out to the sides. When lowering the weights, tuck your elbows slightly in front of your body to maintain shoulder stability.

Dumbbell Rows for Back Development

Dumbbell rows are a powerhouse for back development. They target the lats, rhomboids, and traps effectively. Aim for three sets of eight to twelve reps. This exercise not only builds muscle but also enhances your pulling strength.

To perform a dumbbell row, place your opposite knee and hand on a bench for support. Keep your back flat and your core tight. As you pull the dumbbell, focus on driving your elbow back towards your hip. This ensures maximum engagement of your lats.

Hip Thrusts: Glute Builder

Hip thrusts are essential for glute development. Research shows they can stimulate the glutes as effectively as squats. For this exercise, perform three sets of ten to fifteen reps. Proper form is crucial to avoid lower back strain.

Begin by sitting on the floor with your upper back against a bench. Roll a barbell over your hips and plant your feet flat on the floor. As you thrust your hips upward, squeeze your glutes at the top. Your body should form a straight line from your shoulders to your knees.

Leg Extensions for Quad Growth

Leg extensions are fantastic for isolating the quads. They specifically target the rectus femoris, a muscle often neglected in compound lifts. Perform three sets of ten to fifteen reps for optimal growth.

To perform leg extensions, adjust the machine so that the pad rests just above your ankles. As you extend your legs, focus on squeezing at the top. If your machine allows, lean back slightly to enhance the stretch and engagement of the rectus femoris.

Finishing with Calf Raises and Reverse Flyes

To wrap up your workout, incorporate calf raises and reverse flyes. Both are key for balanced lower and upper body development. Start with calf raises for three sets of ten to fifteen reps. Follow this immediately with reverse flyes for three sets of ten to twelve reps.

For calf raises, use either a standing machine or a Smith machine. Ensure you pause at the bottom for a deep stretch. For reverse flyes, set the cables slightly above shoulder height and sweep your arms outward, crossing them for added stretch.

Alternative Full-Body Workout for Strength and Size

Here's another full-body workout plan inspired by Jeremy Ethier and designed to maximize muscle growth.

Based on the principle that full-body workouts engage multiple muscle groups efficiently, this plan focuses on progressive overload and optimal recovery to deliver results without unnecessary time in the gym.

Overview

• Ideal for: Lifters who want to build muscle and strength while keeping workouts efficient.
• Equipment needed: Dumbbells, barbell, cable machines, and basic gym equipment.
• Training frequency: 3 days per week to allow for proper muscle recovery and growth.
• Focus: Compound lifts for overall strength, complemented by isolation movements for muscle balance.

Workout Split

• Day 1: Strength-Focused Full Body
• Day 2: Hypertrophy-Focused Full Body
• Day 3: Athletic Power and Conditioning

Day 1: Strength-Focused Full Body

Pro tips:

• Increase weight each week while maintaining good form.
• Keep rest periods strict to maintain intensity.
• Focus on slow, controlled eccentric phases for muscle activation.

Day 2: Hypertrophy-Focused Full Body

Pro tips:

• Prioritize constant tension on muscles rather than rushing reps.
• Use drop sets on the last set of biceps and triceps for added intensity.
• Keep rest periods shorter to enhance hypertrophy.

Day 3: Athletic Power and Conditioning

Pro tips:

• Focus on explosiveness in push press and kettlebell swings.
• Use strict pull-ups to maximize back engagement.
• Keep intensity high by limiting rest times on conditioning movements.

Notes on Program Execution

• Progressive overload is key – Increase weight or reps every session while maintaining form.
• Recovery matters – Stick to three sessions per week with at least one rest day in between.
• Warm-up before lifting – Spend 5-10 minutes on dynamic stretching and lighter sets before working sets.
• Modify based on ability – If an exercise causes discomfort, switch to a variation that targets the same muscle group.

Conclusion

This full-body workout plan efficiently targets all major muscle groups, balancing strength, hypertrophy, and athleticism. By focusing on compound movements and training three times per week, you can maximize gains without spending excessive time in the gym.

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Expert Corner: Proven Strategies & Hidden Gems 

Practical Applications

• Optimize Your Workout Schedule – Train three times a week to allow for proper muscle recovery and consistent progress. Try a Monday-Wednesday-Friday split to keep workouts efficient while maximizing gains.
• Prioritize Warm-Ups for Performance – Start each session with 5-10 minutes of light cardio, then follow up with two lighter sets of your main lift to activate the right muscles. For squats, begin with bodyweight squats, then add 50% of your working weight before going heavy.
• Maximize Strength and Size Gains – Use 4-6 reps for compound lifts like the barbell bench press to build strength, and 8-12 reps for hypertrophy in exercises like dumbbell rows. Stick to 3-4 sets per movement for best results.
• Use Supersets to Save Time – Pair bicep curls with tricep extensions or reverse flyes with core work to get more done in less time. Complete three rounds of each superset with minimal rest for an intense burn.
• Fuel Your Progress with Nutrition – Aim for 1g of protein per pound of body weight to support muscle recovery. Include protein-rich meals post-workout, such as grilled chicken with quinoa and veggies, to maximize gains.

Examples:

• Busy professional: Train Monday, Wednesday, and Friday using 60-minute full-body sessions to stay strong without spending hours in the gym.
• Beginner lifter: Start each workout with dynamic stretches and lighter sets, gradually increasing weight to avoid injury and build strength safely.

Fact-Check of Key Points

• "Full-body workouts maximize fat loss" – While full-body workouts burn more calories per session, total fat loss depends on diet, consistency, and overall activity levels. Strength training alone won’t guarantee fat loss without a caloric deficit.
• "Engaging more muscle fibers increases calorie burn after workouts" – While compound exercises boost metabolism post-workout, the effect is relatively short-lived. Long-term fat loss still requires sustained activity and proper nutrition.
• "Seated leg curls may lead to greater hamstring growth" – Both seated and lying leg curls target the hamstrings, but the difference in muscle activation is minor. Growth depends more on progressive overload and training volume than exercise selection alone.
• "Low reps build strength, high reps build muscle" – While 4-6 reps are ideal for strength and 8-12 reps for hypertrophy, muscle growth can occur across a wide range of reps, provided training intensity is high enough.
• "Hip thrusts are as effective as squats for glutes" – While hip thrusts strongly activate the glutes, squats work multiple lower-body muscles together, making them a more balanced lower-body movement overall. Both have their place in a solid routine.

More Little-Known Tips for Better Results

• Control Your Eccentric Movements – Slowing down the lowering phase of exercises like squats and bench presses increases time under tension, leading to greater muscle growth and strength gains. Aim for a 3-4 second descent on each rep.
• Use Paused Reps for Strength – Adding a one-second pause at the bottom of movements like squats, deadlifts, and bench presses removes momentum and forces your muscles to work harder, improving power and control.
• Train Your Grip for Bigger Lifts – A stronger grip leads to better performance in rows, deadlifts, and pulldowns. Use thicker bars, towel grips, or static holds for 30 seconds after each set to build grip endurance.
• Don’t Ignore Single-Leg Training – Incorporating Bulgarian split squats or step-ups improves balance, stability, and leg symmetry, helping you get stronger in bilateral lifts like squats and deadlifts.
• Train Your Core More Than Just Abs – Movements like front squats, deadlifts, and overhead presses activate the deep core muscles more than crunches alone. Add planks, hanging leg raises, and anti-rotation exercises to build real core strength.

Exercises to Avoid and Why

Not all exercises are created equal. Some movements carry a higher risk of injury or offer little benefit compared to safer alternatives. While full-body workouts are designed to be efficient, avoiding certain exercises can protect joints, improve longevity, and ensure better progress.

• Behind-the-Neck Shoulder Press: This movement places excessive strain on the shoulders and neck, increasing the risk of injury. Opt for a standard overhead press or Arnold press instead.
• Smith Machine Squats: The fixed bar path limits natural movement, increasing stress on the knees and lower back. For better muscle activation, stick to free-weight squats like barbell squats or goblet squats.
• Upright Rows: Pulling the bar too high can cause shoulder impingement, leading to long-term joint issues. Replace it with face pulls or lateral raises to safely target the delts.
• Leg Press with Excessive Depth: Going too deep on the leg press rounds the lower back, putting unnecessary stress on the spine. Instead, focus on a controlled range of motion with knees stopping just past 90 degrees.
• Crunches and Sit-Ups: These exercises overload the spine while providing minimal functional core strength. Swap them for planks, hanging leg raises, or ab rollouts to build real core stability.

Key Takeaways

• Avoid exercises that limit natural movement or cause unnecessary joint strain.
• Substitute safer, more effective movements to achieve better results with lower risk.
• If an exercise causes pain or discomfort, switch to a variation that suits your body mechanics.

Science of Full-Body Workout Routines for Muscle Hypertrophy and Strength

Full-body workout routines are a popular approach to resistance training, but how do they compare to split routines or other training variations for muscle hypertrophy and strength? Recent systematic reviews and meta-analyses provide insights into their effectiveness, showing that when training volume is equated, full-body workouts can be just as effective as split routines for both strength and muscle growth.

Key Findings from Systematic Reviews and Meta-Analyses

• Full-Body vs. Split Routines: A meta-analysis found no significant difference between full-body (FB) and split (Sp) resistance training routines for strength gains (bench press and lower limb strength) or muscle hypertrophy across various muscle groups (Ramos-Campo et al., 2024).
• Training to Failure: Another meta-analysis concluded that training to failure is not necessary for muscle hypertrophy or strength gains, though it may provide small benefits for trained individuals (Grgic et al., 2021).
• Training Volume Matters: A comprehensive review showed that excessive sets per workout may have a negative impact on hypertrophy. Instead, moderate volume with progressive overload appears optimal (Benito et al., 2020).
• Range of Motion Considerations: Full range of motion training generally produces slightly better hypertrophy and strength outcomes than partial ROM training, but differences are minor (Wolf et al., 2023).

Practical Applications of Science

1. Choose Based on Preference and Lifestyle: Since full-body and split routines yield similar results when volume is matched, select the one that best fits your schedule and recovery capacity.
2. Prioritize Training Volume Over Failure: Focus on total weekly volume rather than pushing every set to absolute failure.
3. Use Full Range of Motion When Possible: For optimal results, incorporate full ROM exercises unless injury or specific needs suggest otherwise.

Scientific Conclusion

The current body of research supports full-body resistance training as a viable option for muscle hypertrophy and strength development, comparable to split routines. The key determinants of progress are total training volume, range of motion, and progressive overload rather than the specific structure of the workout.

My Opinion on Full-Body Workouts vs. Split Training

I believe full-body workouts are superior for most people, but the fitness industry continues to push split training as the gold standard. While split routines work for bodybuilders who spend five to six days in the gym, the average person doesn’t need that level of volume to build muscle effectively. Hitting each muscle group three times a week with compound lifts is simply more efficient.

Some argue that split routines allow for better muscle recovery, but I disagree. The body recovers systemically, not just muscle by muscle. When programmed correctly, full-body workouts provide enough stimulus while allowing muscles to recover between sessions. Plus, too many people waste time doing unnecessary isolation work when they could be getting stronger with fewer, more effective movements.

That said, I understand why some prefer splits—if you love training six days a week and enjoy focusing on one muscle group at a time, go for it. But for most people, especially beginners and busy professionals, full-body workouts deliver faster results in less time. Instead of micromanaging muscle groups, focus on getting stronger at squats, presses, and pulls, and you’ll see real progress.

The Bottom Line on Full-Body Workouts

If you want to build muscle efficiently, full-body workouts three times a week are hard to beat. They allow you to train every major muscle group more frequently, leading to faster progress and better overall strength. Combine them with proper warm-ups, strategic rep ranges, and progressive overload, and you’ll see serious results.

The biggest challenge in fitness isn’t the workouts—it’s sticking to a plan and making the right adjustments over time. Many people waste months plateauing because they don’t track progress or tweak their routine when needed. The best training programs adapt to you, not the other way around.

That’s exactly what Dr. Muscle does. This AI-powered app builds and updates your program automatically, ensuring you always train at the right intensity without overcomplicating things. Take the guesswork out of your workouts—start your free trial and train smarter today!

FAQ

How often should I perform a full-body workout routine?

A full-body workout routine should be performed three times a week for optimal muscle growth and recovery. This allows each muscle group to be trained frequently while ensuring adequate rest. A Monday-Wednesday-Friday split is commonly recommended.

Can I build muscle with full-body workouts?

Full-body workouts are an effective way to build muscle by engaging multiple muscle groups in each session. Using compound exercises like squats, presses, and rows maximizes muscle activation and stimulates growth. Consistency and progressive overload are key to long-term muscle development.

What are the benefits of full-body workouts compared to split routines?

Full-body workouts are more time-efficient because they train all major muscle groups in a single session. They promote balanced muscle growth, increase overall strength, and improve fat loss by engaging more muscle fibers per workout. They also help prevent overuse injuries by reducing excessive focus on one muscle group.

How long should a full-body workout session last?

A full-body workout session should last under an hour while maintaining intensity and focus. By prioritizing compound movements and minimizing unnecessary isolation work, workouts remain efficient. Adding supersets or minimizing rest periods can further optimize time management.

Can beginners start with full-body workouts?

Full-body workouts are ideal for beginners because they build strength, improve movement patterns, and prevent muscle imbalances. Starting with basic compound movements like squats, push-ups, and rows helps develop a solid foundation. Training three times a week allows for recovery and consistent progress.

What exercises are typically included in a full-body workout?

A full-body workout typically includes six key exercises that target all major muscle groups. These include squats for the lower body, presses for the chest and shoulders, rows for the back, deadlifts or Romanian deadlifts for posterior chain development, lunges for leg stability, and core exercises for overall strength.

Is it safe to do full-body workouts every day?

It is not recommended to do full-body workouts every day due to the risk of overtraining and inadequate recovery. Training three times a week provides the right balance between stimulus and rest, ensuring muscles recover and grow. Recovery is essential for progress and injury prevention.

How should I structure my full-body workout routine?

A full-body workout routine should include a warm-up, compound movements, isolation exercises, and a finisher. The warm-up should consist of 5-10 minutes of cardio and dynamic stretches. Each session should feature 3-4 sets of compound lifts, followed by targeted work like leg curls or supersets for arms and core.

Can I modify exercises if I have injuries?

Exercises can be modified to accommodate injuries while still targeting the same muscle groups. Substituting barbell squats with goblet squats or bench press with push-ups can reduce joint stress. Listening to the body and avoiding painful movements is essential for safe training.

Is nutrition important for muscle growth?

Nutrition is crucial for muscle growth, as it provides the necessary fuel for recovery and performance. Consuming enough protein, healthy fats, and carbohydrates supports muscle repair. A recommended intake is 1g of protein per pound of body weight to optimize gains.

How can I stay motivated?

Staying motivated requires setting clear goals, tracking progress, and keeping workouts engaging. Rotating exercises, increasing weights, and using structured plans help maintain consistency. Joining a fitness community or using an app for workout tracking can also improve adherence.