The modern-day, fast-paced lifestyle leaves most of us with little to no time to invest in our physical development, which is exactly where a full body workout can come in handy.

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​Troy Adashun

Founder​​


Full body workout structure

Now, I took a look at what other fitness YouTubers have to offer, and I came to find that most of those full body workouts are just suboptimal!


Based on my expert knowledge and some trial and error, I came to this conclusion:

In order to maximize growth using a full body workout, you need to have movements where you are hinging, pushing, pulling, lunging/squatting, and carrying.

In this workout, we are going to incorporate these exact movement patterns, to ultimately target the following muscle groups:

  • Chest
  • Back
  • Shoulders
  • Biceps
  • Triceps
  • Forearms
  • Traps
  • Quads
  • Hamstrings
  • Abs

Perfect total body workout


This full body workout consists of just 5 exercises, that can be done in about 45 minutes.


Though it may look easy at first, the workout will get you exhausted if done with proper intensity.


Now, without further ado, let's get to it.

#1 Exercise - Barbell overhead press w/ superset

overhead press

Sets: 3

Reps: 8-10 for the first two sets, 6-8 until failure for the last set + superset finisher

Rest times: 60-90 seconds between sets

Targets: Shoulders, upper chest, back, traps and core


This first exercise is a vertical push movement, that will primarily load the front and side deltoids, but also bring the synergistic upper chest into play.


Not only that, but the traps and the rest of the back will also get engaged and the core will stabilize the movement.


Execution:

  1. 1
    Rack a barbell at about shoulder height
  2. 2
    Grab the bar at shoulder width, bring elbows forward and un-rack the bar
  3. 3
    Take a step back and place feet stably
  4. 4
    Keep back straight and lift the chin up slightly
  5. 5
    Push the bar up, over your head and slightly back
  6. 6
    Contract the shoulder musculature up top and come back down slowly
  7. 7
    Once you are done with the 3rd set, where you go for a heavier 6-8 repetitions, proceed to the superset explained in execution steps 8-11
  8. 8
    Grab a pair of dumbbells and lift them up to head level in an overhead press starting position
  9. 9
    Push the left dumbbell up
  10. 10
     As the dumbbell comes down, push the right dumbbell up
  11. 11
     Repeat the movement pattern for 30 seconds time under tension

Gains Tip

Avoid pushing the barbell away from the torso. Instead, push up, over your head and slightly back, for maximum deltoid contraction

#2 Exercise - Wide grip pull-ups

wide grip pull up

Sets: 2

Reps: Until Failure

Rest times: 60 seconds between sets

Targets: Back musculature, biceps, forearms


One thing is for sure - If you want a wide V-Frame, you need a wide back.


And guess what the best way to get a wide back is?

That's right, utilizing a wide grip.


Execution:

  1. 1
    Grab the pull-up bar with a wide grip and hang freely
  2. 2
    Look up, keep feet together and retract the scapula in an active hang
  3. 3
    Pull yourself up, until your chin or chest reach the bar
  4. 4
    Contract the back up top
  5. 5
    Return slowly on the way down

#3 Exercise - barbell deadlift

barbell deadlift

Sets: 4

Reps: 5-6 repetitions for the first 3 sets, finish with a 15 rep 4th set

Rest times: 75-90 seconds between sets

Targets: Hamstrings, quads, lower back, shoulder, biceps, traps


This workout relies on good activation movements that are perfect to overload on, but then we also have the power movements like the deadlift.


For the first 3 sets of this hip-hinge movement, you will be remaining in the 5-6 rep range. 


This will create growth stimulus, but will also lead to strength gains.


Execution:

  1. 1
    Place a loaded barbell on the ground
  2. 2
    Step behind the bar, so that it goes right across the middle of your feet
  3. 3
    Bend over and grab the bar at shoulder width
  4. 4
    Bring the hips down and straighten your back
  5. 5
    Stand up, lifting the bar off of the floor
  6. 6
    Without overextending at the top, keep the tension on the entire posterior (back) chain of muscles - Back musculature, glutes, hamstrings and calves

#4 Exercise - barbell row

Sets: 3

Reps: 8-10 repetitions for the first 2 sets, finish with a 45 second time under tension on the 3rd set

Rest times: 75-90 seconds between sets

Targets: Back, biceps, shoulders, traps 


This fourth exercise is one of the classical movements of the golden era, which will help you develop thickness in the back area.


One of the commonly lacking zones of the back, is namely the lower lat portion.


The barbell row, when done slightly bent over, will massively activate that portion of the lats and help you bring them up!


Execution:

  1. 1
    Place a barbell on the rack at about hand level and load it
  2. 2
    Grab the barbell with an overhand grip and un-rack it 
  3. 3
    Take a step back and place feet at shoulder width, with knees slightly bent
  4. 4
    Bend over and keep the back straight
  5. 5
    Let the bar hang down, retract scapula to tense the back
  6. 6
    ROw the barbell up, pulling it to the lower portion of your abdomen
  7. 7
    Contract the back musculature up top and return back down slowly

#5 Exercise - dumbbell farmers walk superset with lunges

Sets: 2

Reps: 30 seconds time under tension walks, 20-30 rep lunges

Rest times: 60-90 seconds between sets

Targets: Traps, Deltoids, Biceps, Quads


This last superset will help you develop static strength, functionality, but also lower body balance and size.


The farmers walk will statically engage the traps, deltoids, biceps and back, while the lunges will blast your legs on fire.


Execution:

  1. 1
    Grab a heavy pair of dumbbells
  2. 2
    Keep the dumbbells by your side
  3. 3
    Shrug your shoulders slightly
  4. 4
     Lift the arms laterally very slightly to feel the shoulders tensing
  5. 5
    Walk for 30 seconds
  6. 6
    After that, leave the heavy dumbbells and grab a slightly lighter pair 
  7. 7
    Keep torso straight, look forward
  8. 8
    Take a big step forward and lunge down, without hitting your knee on the ground
  9. 9
    Step back up and do the same on the opposite leg
  10. 10
     Alternate between legs, until you do ~15 repetitions per leg

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