How to Build Muscle – Part 3 – Example Full Body Workout

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Hey Everyone! Today is Part 3 of my 3-Part Muscle Building Series. If you haven't gotten a chance to check out Parts 1 and 2. Check them out here and here

As promised, for Part 3 I want to provide you with an example Full Body Workout Routine that you can implement as a beginner to build muscle. This template utilizes all of the tips that were talked about in Parts 1 and 2. If you have any questions feel free to comment below or contact me!

This template Full Body Workout Routine uses a few simple compound movements spread about between 3 days. When performing full body routines it is best to keep it as simple as possible to maximize your recovery. I will provide you with two workout examples- Workout A and Workout B. 

Frequency

You should perform either Workout A or Workout B every other day and then after the third workout is completed for the week, you should take two recovery days. For example, Monday- Workout A, Tuesday- Rest, Wednesday- Workout B, Thursday- Rest, Friday- Workout A again, and Saturday and Sunday- Rest. On Week 2 you can change the workouts from Workout A, Workout B, Workout A to Workout B, Workout A, Workout B.

Progressive Overload

Use a training logbook and write down your sets, repetitions, and weight per exercise.  You want to try and improve either your repetitions or weight for each exercise. As a beginner, and for this program, you should focus on improving the weight lifted per exercise every time you repeat a workout. For example, after performing Workout A once, the second time performing Workout A you should try and increase the weights. Any amount of increase will benefit you.

Do NOT train to failure

When performing your lifts, you should always finish your set knowing that you could have done at least 1 more repetition. While pushing yourself to failure will stimulate muscle growth, it will also burn you out way too quickly and you will be forced to take time off. You will also risk injury if you push yourself to failure too often. You cannot gain muscle mass if you are forced to stop hitting the gym due to burn out or injury.

And now for the moment you have been waiting for, here is your Full Body Workout Program! 

Workout A 

-Warm up thoroughly before each exercise. I will be writing a few posts about warm-ups in the future. 

Squat- 3 sets for 5 - 7 repetitions. 

Bench Press- 3 sets for 5 - 7 repetitions. 

1 Arm Dumbbell Row- 3 sets for 8 repetitions. 

Plank- 2 sets 30-60 seconds.

Workout B

-Warm up thoroughly before each exercise. I will be writing a few posts about warm-ups in the future. 

Deadlift- 2 sets of 5 repetitions. 

Overhead Press- 3 sets of 8 repetitions. 

Pull up or Chin up- 3 sets of 8 repetitions. (If pull ups/chin ups are easy for you, add weight.) 

Enjoy your new Full Body Muscle Building Workout Routine and let me know how it goes! Comment below with your results of if you have any questions!


 

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