Full Body Workouts
Full body workouts train all muscle groups in a single workout. From beginners to experienced lifters, our database of free, full body workouts is designed to offer a variety of programs to help meet you where you are on your fitness journey. Check out one of our most popular programs to get started: 3 Day Full Body Dumbbell Workout.
What's New
4-Day At-Home Glute Building Workout
This beginner-friendly full-body workout targets glute growth with minimal equipment, with each upper and lower body session taking less than 60 minutes!
View Workout
3 Day Smith Machine Only Workout for Women
This full-body workout is perfect for beginners through advanced lifters. It's a great alternative for barbell work if your gym is often crowded or if you aren't ready for free weights.
View Workout
3 Day Full Body Women's Dumbbell Only Workout
Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes.
View WorkoutAll Full Body Workouts
This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.
Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!
This M&S mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.
Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! Read on and learn more!
In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the equipment at Planet Fitness.
Short on equipment? No worries! This dumbbell only workout can be used at home or in the gym for building muscle mass. You can also use this as a muscle shock workout to mix things up.
After an extended break from the weight room, these workouts can help you get reacquainted with the gym so you can start rebuilding your path to success!
Just starting out in the gym and need a solid workout routine with some dieting advice? Look no further! This 3 day weekly routine is perfect for beginners!
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes.
This beginner-friendly full-body workout targets glute growth with minimal equipment, with each upper and lower body session taking less than 60 minutes!
Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes.
Need a good home based workout that doesn't require barbells or dumbbells? Try this intense full body bodyweight workout circuit!
The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.
Build explosive strength to help improve sports performance with this workout designed by Dr. Craig Slunwhite, Director of Fitness for the Winnipeg Jets.
There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.
Ready to get superhero shredded? Gain strength, build muscle, and burn fat with this full body routine inspired by Arrow's Stephen Amell.
Use your bodyweight to burn some serious calories. Take your fitness and physique to the next level with this 12 week calisthenics workout designed specifically for lifters.
A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
Develop the ideal physique using the same principles as the pioneer of bodybuilding. This 12 week Steve Reeves inspired workout will help you build muscle!
Improve your overall conditioning and endurance with this 3 day workout plan, designed to get you back to peak performance with limited equipment.
This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!
This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge you mentally. All you need is just your bodyweight!
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
The Tactical Tabata 30 day workout program was designed by Army Master Fitness trainer, Marcus Wallace, to get you in military shape in just 30 mins a day.
This full-body workout is perfect for beginners through advanced lifters. It's a great alternative for barbell work if your gym is often crowded or if you aren't ready for free weights.
Seize your glory by building a Spartan body. This feature presents three new workouts, including a powerful 4 day split designed to shred fat and build muscle.
No time to make it to the gym or don't have a gym membership? These 2 bodyweight circuits are exactly what you're looking for to help you get in shape!
Work out like the The Avengers' Black Widow with this Scarlett Johansson inspired workout program. Read the article to learn about the workout program!
Sustainability is extreme. Learn how to master sustainability with this workout routine and lifestyle tips and achieve some extremely healthy fat loss!
Increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.
Kettlebell training promotes functionality. Full body training is efficient. And pairing them both together is an excellent way to maximize your workouts!
In just 45 minutes you can burn fat fast with this limited-equipment, full-body workout. This plan can be done at home with just a pair of dumbbells and your bodyweight.
Tired of those drawn-out cardio sessions that steal your pump? Try out Coach Myers' Pump & Run workout that'll help you shred without losing your pump!
This 8 week full body womens workout routine was designed to help you build lean muscle tone and burn fat. It's perfect for anyone, beginners to advanced.
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
This intense 2 day full body workout is designed for decreasing fat and increasing muscle tone. This workout was put to the test, and after 4 weeks subjects lost body fat and gained muscle mass!
This full-body kettlebell workout incorporates functional strength and conditioning exercises to exponentially burn more body fat and increase your strength.
Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
Get in great workouts from the comfort of your own home with this 3 day full body at home workout program for women. Check it out and get started!
This 4 exercise kettlebell complex and circuit is performed for a total of 4 rounds. You can use this workout 1-3 times per week to burn fat or improve conditioning.
Increase your strength (esp. upper body strength) in the baseball off-season. This is a full body workout hitting all major muscle groups every workout, 3 times per week.
Potent, powerful and anything but boring. This hardcore fat burning, strength and core building workout will leave you looking and feeling great.
A cardio, weights and abs workout perfect for those days when you need to do something fun at the gym. Simply grab a heavy and light set of dumbbells and go!
Hoping to be crowned MVP of your intramural team? Gain the edge during the course of the week and become a true weekend warrior with this workout!
Whether you only have time to make it to the gym a few times during the week or you want to annihilate your entire body, we've got the workout for you!
In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!
Improve your in-season basketball performance by maintaining all the athletic gains you made in the off-season using this 2 day full body workout.
If you want to achieve great results, you have to make great commitments. Sculpt the body you want and improve endurance with this 12 week full body HIIT workout and nutrition strategy!
