A full-body strength-training workout consists of exercises that target all the major muscle groups. The design options for this style of workout are limitless. But when you want to get the most from your full-body workout, use compound exercises with a set-and-repetition scheme based on your training goals.
Exercise Type
Compound exercises work more than one muscle group. The movement occurs at one or more joints. Isolation exercises target one muscle and the movement occurs at only one joint. The barbell bench press is a compound chest exercise. Flyes are an isolation chest exercise. For a full-body strength-training workout, select compound exercises, such as lunges, squats, presses and rows. This way you can hit all the major muscles with fewer exercises.
Specific Exercises
For your legs, choose from squats, lunges and leg presses. Compound exercises for your back include bent-over rows, pullups and lat pulldowns. For your chest, choose from barbell bench presses, dumbbell presses and pushups. Compound shoulder exercises include overhead dumbbell presses and military presses. Select a few core exercises such as the bicycle maneuver and crunches.
Set and Reps
The National Strength and Conditioning Association provides set-and-repetition guidelines based on your training goal. To increase muscular endurance, do three to six sets of an exercise, 12 to 15 repetitions each. To increase muscle size, do three to 10 sets of an exercise, eight to 12 repetitions each. To increase your strength, do three to five sets of an exercise, four to six repetitions each set.
Considerations
Rest at least one day between full-body workouts. Don't do more than three full-body workouts in one week. Change up the exercises, or do different variations of an exercise, for variety. A single exercise has many variations. For example, you can do standard pushups, incline or decline pushups, SpiderMan pushups or plyometric pushups, just to name a few. Focus on compound exercises, but you can include a few isolation exercises, such as triceps extensions and a biceps curl.
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