Three full-body weightlifting workouts have been my routine for the past couple of months. I was getting really bored with the typical bodybuilding split, which focuses on 1-2 muscles per workout. Full-body workouts add variety to your routine, raise your heart rate, and, in my opinion, are more enjoyable. Many people prefer typical bodybuilding routines because they allow proper rest for muscles before working them out again. This can also be achieved with full-body workouts; you just need to be more cautious and plan your workouts more wisely.
Below, I list three full-body workouts that will give your muscles proper rest and add more fun/variety to your gym sessions! Each full-body workout will have focus exercises, which will be the main events of the session. For these lifts, you are going to want to spend the most energy, as they are compound lifts.
Full Body Workout 1
Warm Up: Banded bodyweight squats (5 mins)
FOCUS: Deadlift 3x8 (glutes, hamstring, back)
Lat Pull Down 3x12
FOCUS: Bench Press 3x8 (chest, biceps, triceps, shoulders)
Assisted Pull Ups 3x8 (back, biceps, lats, etc.)
Ab Roller 3x10
1 Day Rest
Full Body Workout 2
Warm Up: 5-10 min incline walk on treadmill
FOCUS: Barbell Back Squat 3x8 (quads)
Heel Elevated Goblet Squats 3x12 (quads)
FOCUS: Standing Arnold Press 3x8 (shoulders)
Seated Chest Press 3x12 (chest)
1 Day Rest
Full Body Workout 3
Warm Up: Walking banded side steps
FOCUS: Barbell Hip Thrust 3x8 (glutes & hamstrings)
Dumbbell Bench Press 3x8 (chest, biceps, triceps)
FOCUS: Assisted Pull Ups 3x8 (upper)
Barbell bent-over row 3x12 (back)
Ab roller 3x10