Full Body Workout Routine for the Beginner Weightlifter

Beginner Full Body Workout Routine

full body workout routine for beginners Follow Me on Pinterest This is an extremely powerful one-set full body workout routine that will quickly pack on muscle onto your frame. You will note that in the Beginner and Intermediate full body workout routines that you will be doing different variations of the routines each week, for three (3) weeks.

We are going to call this Full Body Workout Routine 1, Full Body Workout Routine 2 and Full Body Workout Routine 3 just to make it simple. After this cycle, you are going to start at Full Body Workout Routine 1 again.

The reason we are rotating through all three (3) of these different workout routines is so that you go three (3) weeks before you start repeating most of the exercises. This is part of the full body beginner workout routine’s unique design to encourage the fastest and most effective muscle growth possible.

How does the rotation work, you may wonder… well, let’s dive in and have a look.

  • Week 1: This is when you will be doing Full Body Workout Routine 1
  • Week 2: You will do Full Body Workout Routine 2 during this week
  • Week 3: Full Body Workout Routine 3 gets a chance
  • Week 4: You go back to Full Body Workout Routine 1
  • Week 5: You do Full Body Workout Routine 2

And so forth…

All you need to keep doing is to cycle through the 3 different Full Body Workout Routine variations until you have fully completed the 12-week program. From there, I recommend you move onto the Intermediate Workout Routine.

Let’s me explain in a little more detail:

The following program has been designed to be used as a 3-day per week program, although you can adapt it into a 2-day per week program. I’ll explain how you can do it shortly. NOTE: I would however recommend you leave it as a 3-day per week full body workout routine.

  1. Warmup. Do some light stretching and aerobics exercises, followed by 1 warmup set (6 – 10 reps) using light weights.
  2. Once you finish your warmup, find a load to start with. Make sure that it’s hard to lift 6 times. When you starting out, it may take some experimenting on your side, but you’ll soon be able to figure all of this out. As soon as you find this load, use it until it becomes too easy (when you start doing more than 6 reps per set).
  3. Complete 1 full set of each exercise I’m going to share with you below. When doing the exercises, remember to do the positive (concentric) phase as quickly as possible while maintaining good form (EXTREMELY important). While doing the negative (eccentric) phase, lower the weight while counting between 3 and 4 seconds.
  4. Increase the repetitions to 10 per set for each exercise as you grow stronger. Remembering to always keep proper form.
  5. Once you can do 10 reps per exercise, increase the weight so that you can no longer do more than 6 reps per set. Again, maintaining proper form. Keep repeating this until you hit your plateau (I’ll cover this later).
  6. One very important thing to remember is that you HAVE TO leave at least 48hrs between full body workout routines to allow for sufficient recovery. It would not hurt to have a post-workout protein drink to help speed up the recovery phase.

Converting to a 2-day full body workout routine

Add exercises 1 – 3 from Day 3, to the Day 1 full body workout routine. Now add all the Day 5 workouts to the remaining Day 3 workouts (workouts 4 – 7)

Full Body Workout Routine 1

Day 1 (Arms and Shoulders)

  1. Overhead Pres with Barbell
  2. Upright Row
  3. Side Deltoid Raise
  4. Lying Tricep Extrensions
  5. Barbell Curl
  6. Forearm Curl
  7. Reverse Forearm

Day 2 (Rest)

Day 3 (Butt, Legs and Thighs)

  1. Lateral Lunge with Barbell
  2. Hack Squat
  3. Leg Curl with Ankle Weights
  4. Leg Extension with Ankle Weights
  5. Heel Raise with Dumbbells
  6. Ankle Flexion with Weight Plate
  7. Stationary Lunge with Dumbbells

Day 4 (Rest)

Day 5 (Chest, Back and Abs)

  1. Bench Press
  2. Dumbbell Fly
  3. Wide-Grip Row
  4. Dumbbell Swing
  5. Dumbbell Trunk Twist
  6. Oblique Trunk Rotation with Weight Plate
  7. Leg Raise with Ankle Weights

Day 6 (Rest)

Day 7 (Rest)

Full Body Workout Routine 2

Day 1 (Shoulders and Arms)

  1. Dumbbell Military Press
  2. Dumbbell Raise
  3. Front Deltoid Raise
  4. Lying Cross-Shoulder Tricep Extentions
  5. Reverse-Grip Barbell Curl
  6. Wrist Roller

Day 2 (Rest)

Day 3 (Butt, Legs and Thighs)

  1. Hack Squat
  2. Leg Extension with Ankle Weights
  3. Front Squat
  4. Seated Heel Raise with Barbell
  5. Ankle Flexion with Weight Plate
  6. Duck Squat with Dumbbell
  7. Bench Lateral Stepup with Dumbbells

Day 4 (Rest)

Day 5 (Chest, Back and Abs)

  1. Incline Bench
  2. Dumbbell Fly
  3. One-Arm Dumbbell Row
  4. T-Bar Row with Barbell
  5. Dumbbell Side Bend
  6. Curl-Up with Weight Plate

Day 6 (Rest)

Day 7 (Rest)

Full Body Workout Routine 3

Day 1 (Shoulders and Arms)

  1. Behind-The-Neck Press with Barbell
  2. Shrugs
  3. Side Deltoid Raises
  4. French Curl
  5. Preacher Curl
  6. Forearm Curl
  7. Reverse Forearm Curl

Day 2 (Rest)

Day 3 (Butt, Legs and Thighs)

  1. Hack Squat
  2. Leg Curl with Ankle Weights
  3. Leg Extension with Ankle Weights
  4. Seated Heel Raise with Barbell
  5. Ankle Flexion with Weight Plate
  6. Stationary Lunge with Dumbbells
  7. Standing Kickback with Ankle Weights

Day 4 (Rest)

Day 5 (Chest, Back and Arms)

  1. Decline Bench Press
  2. Dumbbell Fly
  3. Good Morning
  4. One-Arm Dumbbell Row
  5. Dumbbell Trunk Twist
  6. Obliques Trunk Rotation with Weight Plate
  7. Dumbbell Side Bend

Day 6 (Rest)

Day 7 (Rest)

Well there you go, a complete Full Body Beginner Workout Routine designed to stop you from hurting yourself, yet awesome enough to help you grow strong like bull :)

Have fun!

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5 Responses to Full Body Workout Routine for the Beginner Weightlifter

  1. Jeremiah S. says:

    I’m a serious advocate for full body training. Great article…. I would also recommend as you go through your routine to maintain a steady pace, engage core, and remember that FORM trumps weight.

    • Ruoall Chapman says:

      Thanks Jeremiah and what you say is so true. Form is extremely important as it can not only injury you, but also stop you from achieving your goals.

  2. Awesome article! I do however feel more emphases could have been included to suggest healthy alternatives activities that could be incorporated on (rest) days…

    • Ruoall Chapman says:

      Hey,

      Thanks for raising a very valid point. My suggestion would be to get out there and do some sports. Take part in community events, walks, cycling, basketball, whatever! The point is to get out, experience life and to have fun. Too many people take this stuff way too seriously and although health is a serious deal, why don’t you incorporate some fun into it as well. :)

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