Many people favor bodybuilding-type split routines to build strength and muscle, but there are plenty of other ways to train for your goals. According to Chad Waterbury, strength coach and author of "Huge in a Hurry," full-body workouts are just as beneficial. They allow you to train frequently, keep intensity levels high without overtraining, focus on compound movements and be in and out of the gym in 45 to 60 minutes. Do a full-body workout every other day, as this is frequent enough to promote muscle and strength gains, but gives you ample rest time between sessions.
Back Squats
There aren't many exercises that rival the back squat in terms of the number of the muscles involved and the mental toughness required to perform it. According to Danny O'Dell, an NSCA certified strength and conditioning coach, the back squat is not known as the "king" of lower-body exercises for nothing -- it increases strength and muscle size, boosts metabolism and strengthens joints and core muscles. Perform five sets of five repetitions, using as heavy a weight as you can while performing your reps with perfect technique.
Deadlifts
If the squat isn't the king of leg exercises, then the deadlift must be. Often thought of as a hamstring exercise, it actually works the hamstrings, glutes, core, upper, mid and lower back, lats, grip and forearms. Along with squats and bench presses, deadlifts are one of the three powerlifting moves, so if your strength goals ever pull you toward a powerlifting meet, you need to be a good deadlifter. Perform five sets of five in the same manner as squats.
Bench Presses
Bench presses build upper-body strength and pack mass onto the chest, shoulders and triceps. Use a medium-width grip and ensure that each rep starts and ends with your arms fully extended. The bar should touch your chest in the bottom position. To prevent shoulder and elbow injuries, keep your shoulder blades pulled together and dug into the bench throughout your sets and tuck your elbows in toward your body to reduce the stress on your joints, recommends Mike Robertson, a corrective exercise specialist, in his article "Defending the Bench Press." Do four sets of six to eight reps.
Other Exercises
Squats, deadlifts and bench presses should take you roughly 45 minutes, which leaves you with an extra 15 minutes. Do an exercise that hits your upper back, such as dumbbell rows, face pulls, chinups or barbell rows. Perform four sets of 10 to 15 reps. If you wish to, you can then add exercises for other body parts that need strengthening, such as shoulders, biceps, triceps, calves or abdominals. Three sets of 15 to 20 reps suffice. Don't go too heavy, though, as squats, deadlifts and bench presses are the main exercises. Doing too much leads to fatigue and injury.
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