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Full Body Workout Plan
(BEST FULL BODY WORKOUT PLAN FOR BUILDING MUSCLE AT HOME)

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<span class='title'>Full Body Workout Plan</span> <div class='subtitle'>(BEST FULL BODY WORKOUT PLAN FOR BUILDING MUSCLE AT HOME)</div> <p class='post-meta'> By <span class='author vcard'><a href='https://www.lifebuddymobileapp.com' title='Posts by Brandon Lee' rel='author'>Brandon Lee</a></span></p>

Full Body Workout Plan

The Ultimate Full Body Workout Plan

Achieving a balanced physique requires a workout plan that targets all the major muscle groups.

This comprehensive guide will provide you with a detailed workout plan designed to hit every major muscle group for a well-rounded full body workout. All you need is a pair of dumbbells and a sturdy chair.

full body workout plan

The Ultimate Full Body Workout Plan

1. Workout Plan Overview

2. Exercise Routine: Hitting All Major Muscle Groups

Before we dive into the exercises, let’s first understand the structure of this full body workout plan. This plan is designed to be performed 3 times per week with at least one rest day in between sessions.

1. Workout Plan Overview

Each workout session will include exercises targeting the chest, back, shoulders, arms, legs, and core.

The chest muscles can be effectively targeted with Military Push Ups, a classic bodyweight exercise.

Military Push Ups

The back muscles can be effectively targeted with Rows, emphasizing the latissimus dorsi and rhomboids.

Rows

The shoulders can be targeted with Shoulder Presses, promoting strength and stability in the deltoids.

Shoulder Press

Squats are a fundamental exercise for targeting the quadriceps, hamstrings, and glutes.

Weighted Squats

The biceps can be effectively targeted with Zottman Curl, promoting arm strength and definition.

Zottman Curl

Planks are a great way to engage the core, promoting stability and strength in the abdominal muscles.

High Plank

Understanding how to engage these muscle groups with strategic exercise alignment enhances both the effectiveness of your workouts and the visual impact of your gains. Next, we’ll explore specific exercises that utilize your available equipment to optimally target these areas.

2. Exercise Routine: Hitting All Major Muscle Groups

The best workout plan should target all major areas of the body for balanced development.

This can be achieved by selecting exercises that cater to the distinct orientations of the muscle fibers in each of these areas. To truly enhance your overall strength, it’s essential to incorporate exercises that not only challenge these regions but also incorporate the principles of muscle stretching during the negative phase and muscle flexing during the positive phase of each exercise.

Deadlifts – Total Body Strength

How to Perform Deadlifts

  1. Prepare Your Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs.
  2. Execute the Movement: Hinge at the hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
  3. Controlled Return: Push through your heels to return to the standing position, ensuring your back remains neutral.
  4. Repeat: Perform the movement for 15-20 repetitions.
    5. What Makes It Effective: Deadlifts engage multiple muscle groups including the quads, glutes, and erector spinae, making it an effective exercise for building strength and improving posture. The involvement of secondary muscles like the hamstrings, adductors, traps, and latissimus dorsi further enhances the overall muscle engagement and stability provided by this exercise.

Back Lunges – Leg and Core Strength

How to Perform Back Lunges

  1. Prepare Your Position: Stand with feet hip-width apart, holding dumbbells at your sides.
  2. Execute the Movement: Step one foot back into a lunge, ensuring the front knee aligns with the ankle.
  3. Controlled Return: Push through the front heel to return to the starting position.
  4. Repeat: Alternate legs for 10-20 repetitions.
    5. What Makes It Effective: Back lunges effectively target the quads, glutes, and hamstrings, promoting strength, balance, and coordination.

Remember, developing a well-balanced physique involves more than just targeting the main muscle groups. It’s crucial to overload each section and ensure that you work the muscles across their entire range of motion, which is key for optimal growth.

Try out the exercises in this section, and you’ll be on your way to a stronger and more defined full body.

If you’re looking for a comprehensive strength training regimen to enhance muscle definition and strength across all muscle groups, explore our LifeBuddy Apps to find the perfect program tailored to your goals and the equipment you have available.

TOTAL BODY WORKOUT FAQ

For significant full body gains with minimal equipment, these exercises are top choices:

Accelerate overall strength development by focusing on exercises that target all key areas: upper body, lower body, and core. Ensure to perform movements that work these muscles across their full range of motion, critical for growth. It’s advisable to engage in these targeted exercises 1-2 times per week, integrating both strength and hypertrophy workouts from the LifeBuddy’s mobile apps.

REFERENCES
Yang Y, Bay PB, Wang YR, Huang J, Teo HWJ, Goh J. Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Front Physiol. 2018 Jun 18;9:725.

Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697.

Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS. Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. Sports Med Open. 2018 Aug 3;4(1):36.
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