Are you looking for an effective way to build muscle, increase endurance, and improve overall strength? A well-structured full-body strength training program can help you achieve all of these goals. Whether you're a beginner or an experienced lifter, this weekly plan will keep you on track and ensure you're working all major muscle groups.
Full-body workouts are an excellent choice because they:
✔ Maximize muscle engagement in each session
✔ Increase calorie burn and boost metabolism
✔ Improve strength and endurance efficiently
✔ Reduce the number of gym visits while still delivering great results
This program consists of three full-body workouts per week (e.g., Monday, Wednesday, Friday) to allow optimal muscle recovery.
🔹 Squats – 4 sets of 8 reps
🔹 Deadlifts – 3 sets of 6 reps
🔹 Bench Press – 4 sets of 8 reps
🔹 Pull-Ups – 3 sets to failure
🔹 Plank Hold – 3 sets of 30-60 seconds
🔹 Leg Press – 4 sets of 12 reps
🔹 Romanian Deadlifts – 3 sets of 10 reps
🔹 Incline Dumbbell Press – 3 sets of 12 reps
🔹 Lat Pulldown – 4 sets of 10 reps
🔹 Hanging Leg Raises – 3 sets of 15 reps
🔹 Front Squats – 4 sets of 8 reps
🔹 Kettlebell Swings – 3 sets of 15 reps
🔹 Dips – 3 sets of 10 reps
🔹 Bent-over Rows – 4 sets of 10 reps
🔹 Russian Twists – 3 sets of 20 reps
✔ Get enough rest between workouts to allow muscle recovery
✔ Consume a balanced diet with enough protein, carbs, and healthy fats
✔ Stay hydrated and stretch after each session to prevent soreness
A full-body strength training program is a great way to build functional strength and muscle while keeping workouts efficient. Stick to this plan consistently, track your progress, and adjust weights and reps as needed. Ready to get stronger? Let’s go!
