Full-body Workout | Bodyweight
| Parts | Exercises | Sets | Reps/Duration | Rest Time |
|---|---|---|---|---|
| Warm-Up | Light Mobility - Joint # | 1 - 2 | 5 - 30 | none - 2 min |
| Warm-Up Set/s | 1 - 2 | 1 - 8 | 2 - 5 min | |
| Upper-body | Lats Exercise | 1 - 3 | 4 - 8 / near failure | 3 - 5 mins |
| Shoulders/Chest Exercise | 1 - 3 | 4 - 8 / near failure | 3 - 5 mins | |
| Traps Exercise | 1 - 2 | 4 - 8 / near failure | 3 - 5 mins | |
| Shoulders/Chest Exercise | 1 - 2 | 4 - 8 / near failure | 3 - 5 mins | |
| Lower-body | Squat Pattern/Quads Dominant Exercise | 1 - 2 | 4 - 8 / near failure | 3 - 5 mins |
| Glutes/Hammies Exercise | 1 - 2 | 4 - 8 / near failure | 3 - 5 mins | |
| Calves Exercise | 1 - 2 | 4 - 8 / near failure | 3 - 5 mins |
| Parts | Exercises | Sets | Reps/Duration | Rest Time |
|---|---|---|---|---|
| Warm-Up | Light Mobility Drill | 1 | 10 - 20 | none - 2 min |
| Warm-Up Set | 1 | 1 - 8 | 2 - 5 mins | |
| Upper-body | Australian Pull-Ups (Lats/Trap-biased) | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Standard Push Ups | 2 | 4 - 8 / near failure | 3 - 5 mins | |
| Lower-body | Bodyweight Squats | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Calf Raises | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Parts | Exercises | Sets | Reps/Duration | Rest Time |
|---|---|---|---|---|
| Warm-Up | Light Mobility Drill | 1 | 10 - 20 | none - 2 min |
| Warm-Up Set | 1 | 1 - 8 | 2 - 5 mins | |
| Upper-body | Australian Pull-Ups (Lats-biased) | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Pike Push Ups | 2 | 4 - 8 / near failure | 3 - 5 mins | |
| Scapular Rows | 1 | 4 - 8 / near failure | 3 - 5 mins | |
| Wide Push Ups | 1 | 4 - 8 / near failure | 3 - 5 mins | |
| Lower-body | Bodyweight Squats | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Calf Raises | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Parts | Exercises | Sets | Reps/Duration | Rest Time |
|---|---|---|---|---|
| Warm-Up | Light Mobility Drill | 1 | 10 - 20 | none - 2 min |
| Warm-Up Set | 1 | 1 - 8 | 2 - 5 mins | |
| Upper-body | Chin Ups | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Standard Dips | 2 | 4 - 8 / near failure | 3 - 5 mins | |
| Australian Pull-Ups (Trap-biased) | 1 | 4 - 8 / near failure | 3 - 5 mins | |
| Pike Push Ups | 1 | 4 - 8 / near failure | 3 - 5 mins | |
| Lower-body | Bodyweight Squats | 2 | 4 - 8 / near failure | 3 - 5 mins |
| Nordic Curls | 1 - 2 | 4 - 8 / near failure | 3 - 5 mins | |
| Calf Raises | 2 | 4 - 8 / near failure | 3 - 5 mins |
Workout Information:
Description:
This is a bodyweight full-body workout routine that involves bodyweight exercises that work most of the major muscle groups, such as the latissimus dorsi, pectoralis major, deltoids, trapezius, quadriceps, hamstrings, gluteal muscles, and calf muscles. It does not have an isolation exercise for the biceps brachii, triceps brachii, and core muscles, but these muscle groups are already engaged in the exercise selections in these routines to a good degree.
Most importantly, this routine prioritizes stimulus and fatigue management, ensuring you can recover for the next training session while removing unnecessary work and further limiting fatigue.
Workout Sample 1: For lats/traps (choose lats if you can), chest, quads, glutes, and calves. Basic horizontal pulling, pushing movements, and lower body movements.
Workout Sample 2: For lats, shoulders, traps, chest, quads, glutes, and calves.
Workout Sample 3: Similar to workout sample 2, but with greater engagement for the biceps and triceps, along with the addition of a set or two for the hamstrings.
Warm-Up:
To properly warm up for this routine, you need to warm up the muscles around the shoulder, elbow, wrist, hip, and ankle joints by moving them around with intent or doing some named mobility movements. Then, do some warm-up sets for your primary/earlier exercise. Later exercises generally do not need warm-up sets as you're most likely warmed up enough from prior exercises. For example:
Light Mobility Drill: Shoulder Circles -> Shoulder Corkscrews -> Elbow Circles -> Wrist Circles -> Circles -> Standing Hip Openers -> Ankle Circles for a round or two with enough reps for you to feel them working.
Warm-Up Set/s: You can either do an easier variation or modified version of your first exercise or do your exercise with some reps far from failure.
Just make sure that whatever you do is just enough to work and warm up your muscles, not tire them, so you can perform your best in your working sets.
Exercise Selection:
Above all, make sure that the exercise is primarily working the target muscle group. Then, determine if you can perform the exercise and go near or until failure within the recommended rep range while also considering the stability aspect of the exercise. While it is okay to use an exercise where you can perform higher rep ranges, it's not advisable nor efficient if your goal is hypertrophy—a major limitation of purely bodyweight training.
If you're strong enough to go far beyond the recommended rep range, you can do a harder variation or do many of them weighted, such as with an ankle weight, dip belt with weights, or weight vest. However, if you don't have the option to change the exercise at the moment or prefer not to, you can continue using it and go near or until failure, just like when performing it within the specified rep range. Just know that there will be some unwanted differences in terms of growth stimulus and fatigue.
Proximity to Failure:
While it is okay to go until failure, especially at the start when you don't yet know what that feels like and want to avoid undertraining, it's generally recommended to use it sparingly and instead leave 1-2 repetitions in reserve (RIR).
Training Frequency:
Depending on your recovery rate, you can perform this routine 2-3 times a week or every other day. If possible, opt for a higher training frequency.