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.
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2-Week Workout Plan to Jumpstart Your Return to the Gym
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!
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20 Minute HIIT Workout You Can Do Anywhere
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!
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5 Week Full Body Kettlebell Workout
This full-body kettlebell workout incorporates functional strength and conditioning exercises to exponentially burn more body fat and increase your strength.
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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.
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!
HIT training is unlike any muscle building approach you've ever tried. Workouts are brisk, intense, focusing on moderate volume, training to failure and recovery.
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!
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.
Challenge your full body strength and muscular endurance by performing this core focused 4 week kettlebell workout program. Read on to learn more.
Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try!
This is a starter workout designed for absolute beginners to muscle building. It is a 3 day a week routine which works all the major muscle groups in 1 session.
Reg Park revolutionized the sport of bodybuilding. Learn who Reg Park was, how he impacted bodybuilding, and what the workouts he wrote looked like!
The Bear Complex is an intense barbell complex circuit that can be used several times per week to help build strength and conditioning.
The following 5 cross-training daily workout routines contain a variety of exercises aimed at improving your overall conditioning.
Blast fat using only a kettlebell, bodyweight exercises and some HIIT treadmill sprinting. Exercises move along in a taxing 10 to 50 rep progression pattern.
Looking to spark your competitive side? Challenge a friend to Coach Myers's Ultimate Body Weight Challenge and see who is truly in better physical shape!
No kettlebell? No problem! This no-nonsense, high intensity, fat burning workout requires only a set a dumbbells (and true grit)!
Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.
This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.
A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises.
Here is a fun way to come up with your daily cross training workouts. This random generation system has the potential to create up to 100,000 unique workout variations.
You can burn fat and get ripped in just 8 minutes with this high intensity Tabata circuit that combines push-ups and squats.
Become a superhero! This 8 week full body workout routine trains several different necessary skill sets one may need while fighting crime.
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!
Melt fat fast and eliminate excess water weight with the 5 Minute Meltdown circuit. This workout is the perfect combination of heavy lifting & cardio!
Are you ripped enough to fight for humanity? Follow this 6 week program based on Jai Courtney's training principles to get shredded like Kyle Reese!
Do you have what it takes? Eric Brown's twist on his Punisher workout takes simple kettlebell moves and turns them into an intense total body workout.
Want to put your strength & endurance to the test? You're going to have to beat the clock to conquer this fitness challenge most lifters can't complete.
Need a workout that fits your busy lifestyle and that you can perform in just 2 days per week? We've got you covered with this 2 day A/B full-body program.
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!
This program combines the concepts of training volume, progressive overload, and muscular tension in order to build strength and muscle while prioritizing lagging body parts.
Most full body programs have too many rest days. Don't miss out on gains, use the full body blast off program to utilize both training & rest days for gains!
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!
Got 15 minutes? Then you have time to add Time Frame Training to your routine for a short but intense total body muscle building workout.
If life responsibilities are holding you back from spending hours in the gym daily, cut back on the amount of times you go and bump up the intensity!
Whether you're in a rush, all the equipment in the gym is taken, or if you need an at home workout, the medicine ball & these workouts are your solution!
Make use of non-conventional training tools including kettlebells, sandbags, stones and bodyweight lifts, and build muscle and strength.