Muscle & Strength Full Body Workout Routine

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.

Workout Summary

Build Muscle
Full Body
Beginner
12 weeks
3
45-60 minutes
Barbell, Bodyweight, Dumbbells
Male & Female
download pdfDownload Workout

Workout Description

This is a muscle and strength building program for beginner and early intermediate lifters. It is designed to target all major and minor muscle groups, allowing you to maximize hypertrophy (the muscle building process) through the use of progressive resistance.

You will be training 3 days per week, resting at least one day in between sessions. Here is a sample schedule:

  • Monday - Workout A
  • Wednesday - Workout B
  • Friday - Workout C

Bicep Curls

Workout Notes

How to work ramped 5x5 sets

The first 2 sets are "working warm up" sets. The weight you use for your warm up sets will be based upon the resistance used during your 3 working sets. Here is the set up:

  • Set 1 - 60% x 5 reps
  • Set 2 - 80% x 5 reps
  • Sets 3-5 - 100% (working weight) x 5 reps

So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this:

  • Set 1 - 120 pounds (60%) x 5 reps
  • Set 2 - 160 pounds (80%) x 5 reps
  • Sets 3-5 - 200 pounds (working weight) x 5 reps
Ramped 3x5 sets for deadlifts

This is performed in the same way you worked your 5x5 ramped sets, but with only one working set:

  • Set 1 - 60% x 5 reps
  • Set 2 - 80% x 5 reps
  • Sets 3 - 100% (working weight) x 5 reps
Workout C - Ramped 3x5 squats

If your squat sets during Workout A felt manageable, try to add 5 pounds to your working set during Workout C. Here's how your Workout C squatting would look like:

  • Set 1 - 60% x 5 reps
  • Set 2 - 80% x 5 reps
  • Sets 3 - Workout A's working weight + 5 pounds x 5 reps
How much weight to use per set

For a given exercise, use the same weight for each set. When this amount of resistance feels manageable, add another 5-10 pounds to the bar. You want to focus on progression at all times, so when you are able to, load the bar.

Progression of weight drives gains. It is essential, and this program will not yield gains without it.

Rest between sets

For major lifts like squats, deadlifts, bench press, overhead press and barbell rows, rest about 2 minutes in between sets. You can use 60 to 90 seconds rest between sets for all other movements.

Workout A
Fullbody Workout
Exercise Sets Reps
Squats (Ramped) 5 5
Bench Press (Ramped) 5 5
Barbell Row (Ramped) 5 5
Upright Row 3 10
Skullcrushers 3 10
Dumbbell Curls 3 10
Leg Curls 3 12-15
Ab Wheel Roll Out 3 10-15
Workout B
Fullbody Workout
Exercise Sets Reps
Deadlifts (Ramped) 3 5
Romanian Deadlift 2 8-12
Seated Overhead Press 3 8-10
Pull Ups or Inverted Rows 3 10-15
Dips 3 10-20
Barbell Shrugs 3 10
Standing or Seated Calf Raise 3 12-15
Plank 3 60 seconds
Workout C
Fullbody Workout
Exercise Sets Reps
Squats (Ramped) 3 5
Squats 1 20
Incline Dumbbell Bench Press 3 10
One Arm Dumbbell Row 3 10-15
Seated Arnold Press 3 10-15
Cable Tricep Extensions 3 10
Barbell Curls 3 10
Leg Curls 3 12-15
Ab Wheel Roll Out 3 10-15

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

178 Comments+ Post Comment

No Profile Pic
Posted Mon, 09/30/2019 - 12:57
Casey Drogin

Is this a good program to start with for building strength? Or would you recommend a simpler program focused on compound lifts (Blahas Ice Cream, Stronglifts, etc). Thank you!

No Profile Pic
Posted Wed, 08/21/2019 - 02:49
Mahmudul Hasan

Full body workout with only compound moves?

No Profile Pic
Posted Sun, 08/04/2019 - 23:04
Mehdi Mollahosseini

I am on week 11 and I have been very satisfied with the results, great gains in major lifts. Do you have any suggestion for next after this is completed? I was planning for Bill Starr's 5x5 linear ... any other or better plans to suggest? that would be very much appreciated. Thanks.

No Profile Pic
Posted Mon, 08/05/2019 - 15:21
JoshEngland

Hi Mehdi,

That would be an awesome program to transition into after this one.

No Profile Pic
Posted Thu, 08/22/2019 - 14:37
Patrick

Hi josh am 53 and been weight trainning on and of since i was 23. Am i too old to do this routine

No Profile Pic
Posted Thu, 08/22/2019 - 15:36
JoshEngland

Hi Patrick,

Absolutely not. You can perform this routine at any age. Just be sure to be aware of your individual recovery levels to monitor your work load. I'd say you'd probably be fine though.

No Profile Pic
Posted Sun, 06/09/2019 - 06:21
Araz

Could use this supplements with this workout?
Height: 178
Weight: 74

AAKG
Glutamine
Tribulus

No Profile Pic
Posted Fri, 06/07/2019 - 09:17
Austin Foust

HI-

I am about to start this workout program. But how many cals should I be taking in while doing this? I am trying to build muscle. 26 YO male, 6'3, 174 pounds - probably about 14% body fat.

Thank you!

No Profile Pic
Posted Fri, 06/07/2019 - 14:16
JoshEngland

Hi Austin,

Here's a helpful tool for figuring out your calorie needs: https://www.muscleandstrength.com/tools/bmr-calculator

No Profile Pic
Posted Thu, 05/02/2019 - 19:53
Stedo

Hey,
I've been doing this routine for about a month now and strength has increased a little, I have a question though, for the 3x10 lifting movements I can do the 10 reps okay with a certain weight however i know i could complete 7-8 reps with a heavier weight. I've found a lot of my dumbbell lifts have increased the least because of the high rep range, would it be of benefit for me to lower the reps and increase the weight and working up on the new weight until I can complete the 10 reps again before changing to a heavier weight again?. I'm fairly new to lifting, I've only been lifting for 5 months.

thanks in advance!

No Profile Pic
Posted Wed, 05/01/2019 - 13:25
Dan

I do Kung-Fu a few times a week (generally T/Th/Su), which at 40 already makes my legs sore. Would this routine still be advisable for M/W/F ? I know I need more strength training for a multitude of reasons.

No Profile Pic
Posted Sun, 04/14/2019 - 07:09
Harley

Hi josh,

Would this routine be fine for me to follow if I plan on doing it Monday, Tuesday, Friday nights and CrossFit Monday-Friday?

No Profile Pic
Posted Mon, 04/15/2019 - 09:23
JoshEngland

Hi Harley,

I would not recommend doing this in addition to CrossFit M-F.

No Profile Pic
Posted Mon, 04/15/2019 - 17:07
Harley

What would you recommend than ?

No Profile Pic
Posted Tue, 04/16/2019 - 09:21
JoshEngland

Hi Harley,

If you're doing crossfit M-F, I'd recommend just doing crossfit. If you're not doing crossfit, I'd recommend doing this program.

No Profile Pic
Posted Thu, 03/07/2019 - 09:59
James

Hi
What are some exercises I could swap the ab wheel roll out for that still has the same benefit?
Thanks

No Profile Pic
Posted Fri, 03/08/2019 - 09:50
JoshEngland

Hi James,

Planks, hand walk outs, dead bugs. Any of those should do the trick.

Hope this helps!

No Profile Pic
Posted Fri, 03/08/2019 - 23:14
James

Thank you for the reply. Just got one more question, what about doing exercises like sit-ups, leg raises or rope crunches instead of those body weight ones you suggested So i can keep adding weight over time?
Thanks

No Profile Pic
Posted Mon, 03/11/2019 - 09:27
JoshEngland

Hi James,

Sure, those are fine too.

No Profile Pic
Posted Fri, 02/01/2019 - 23:46
shan

what week is the deload week?

No Profile Pic
Posted Tue, 02/05/2019 - 14:44
JoshEngland
No Profile Pic
Posted Sun, 01/27/2019 - 11:44
Gov

Is it Worth adding more forearm exercises?

No Profile Pic
Posted Mon, 01/28/2019 - 09:46
JoshEngland

Hi Gov,

Sure, if your goal is bigger forearms.

No Profile Pic
Posted Sun, 01/27/2019 - 11:20
Gov

How should I fit this work out around running?
I'm currently doing 5 miles once and 2.5 miles twice a week.

No Profile Pic
Posted Mon, 01/28/2019 - 09:47
JoshEngland

Hi Gov,

You can perform it on days you don't run or run in the mornings and lift in the afternoons.

No Profile Pic
Posted Wed, 01/23/2019 - 22:10
norm

Just a diet question... I'm starting your program this coming Monday and I was wanting to know which of your diets works best.... Thanks

norm

No Profile Pic
Posted Fri, 01/25/2019 - 09:41
JoshEngland

Hi Norm,

Whichever diet will allow you to be most consistent given your individual lifestyle will be the best diet for yourself.

No Profile Pic
Posted Mon, 01/21/2019 - 01:23
Shuvam

I have been lifting for 2 years but never seen much growth in muscle will it help me in increasing my muscle mass.

No Profile Pic
Posted Mon, 01/21/2019 - 12:12
JoshEngland

Hi Shuvam,

Yes, full body workouts or upper/lower workouts would be a nice change of pace to your current routine.

No Profile Pic
Posted Sun, 01/20/2019 - 23:51
Juan Rubalcava

New to this site. Ive been going to the gym for 6 months just wanting to get into the groove. Ive been doing a 3 day on 1 off 3 on chest tricep day 1 then back bicep on day 2 and legs and shoulders for day 3. My goal is weight loss or mainly losing my big gut and gaining muscle. It seems full body is the way to go for that so tomorrow im starting this routine. Im 6'1" 270 i will keep track and report back. Thanks for the info and any tips.

No Profile Pic
Posted Fri, 01/18/2019 - 23:46
Jodi

Can i used dumbbell only. What can you recommend for gain muscle for female?

No Profile Pic
Posted Thu, 01/03/2019 - 19:08
Jake

Hi Josh
I’ve completed the 12 week program absolutely loved it great results do you have another program you recommend after this one
Many thanks

No Profile Pic
Posted Fri, 01/04/2019 - 16:14
JoshEngland
No Profile Pic
Posted Sat, 04/20/2019 - 22:54
Harley

Hey Jake, do you mind me asking how much muscle did you manage to build ? How long have you been lifting for? Did you do anything else on rest days ?

No Profile Pic
Posted Fri, 11/16/2018 - 12:12
Nicholas

Hi
Can I swap the ab wheel roll out for cable ab crunches? If not what are some other substitutions for the ab wheel roll out?
Cheers

No Profile Pic
Posted Sat, 11/10/2018 - 21:59
Tom

Hi
Can I do barbell rows instead of one arm dumbbell rows?
Thanks

No Profile Pic
Posted Mon, 11/12/2018 - 11:17
JoshEngland

Hi Tom,

Yes, that is fine.

No Profile Pic
Posted Tue, 10/30/2018 - 00:05
Tony

Love the program! I'm seven weeks in and have had tremendous results. One question I have is should I incorporate ab routine? Everything is getting bigger...... including my abdomen.

No Profile Pic
Posted Thu, 10/25/2018 - 19:54
mike

have bad arthritis in both knees so squats and lunges hurt should I replace with a different exercise such as curl, Extensions or press?

No Profile Pic
Posted Tue, 10/02/2018 - 11:23
Jake Parlow

For biceps, they're only being hit twice in the week. For workout day B, would adding in reverse EZ Bar curls be ideal?

No Profile Pic
Posted Thu, 10/18/2018 - 17:07
Ron

The pull ups/inverted rows will hit the biceps.

No Profile Pic
Posted Sun, 09/30/2018 - 10:44
Taher

I have completed 3-months with this program
Fullbody workout is very suitable to my life routine
I need to continue on fullbody workout
How long can I continue on this program?
What the changes in exercises and sets?
I want to build muscle
Pls advise me

No Profile Pic
Posted Mon, 10/01/2018 - 10:20
JoshEngland

Hi Taher,

You can continue this program for as long as you like.

If you want to make changes, I'd recommend giving this article a read: https://www.muscleandstrength.com/articles/micro-progressions-non-stop-g...

Hope this helps!

No Profile Pic
Posted Sun, 09/23/2018 - 11:29
Malik

Hi,
Please I Want to add some chest exercise. Is dumbbell BP fine in the middle of workout B?
I did the total package before this one, and I miss the amount of work I did on my chest.
Thank you for the answer.

No Profile Pic
Posted Mon, 09/24/2018 - 10:40
JoshEngland

Hi Malik,

Sure, you can add in an additional chest exercise to this program.

No Profile Pic
Posted Fri, 09/21/2018 - 17:50
Ron

Is there a specific reason why there is no shoulder lift with ramped sets? Would it be detrimental to do so with the seated overhead press in workout b?

No Profile Pic
Posted Wed, 09/19/2018 - 06:18
Naoufal

Why there's no leg extensions in the routine?

No Profile Pic
Posted Wed, 10/10/2018 - 17:17
Bash

Did you get an answer to this? or did you add it to Workout C as the only place too

No Profile Pic
Posted Mon, 09/17/2018 - 10:02
Tom

Hi,
For ramped deadlifts, can I do other variations like trap bar deadlift instead of conventional?
Thanks