How to set up a full body workout in 5 steps Select your main lift. Start your full body workout with a primary facelift. Combine your main lift with a counteractive movement. Build a second circuit (if needed).
Perform strength training exercises for all major muscle groups at least twice a week. Try doing just one set of each exercise, using a weight or resistance level heavy enough to tire your muscles after approximately 12 to 15 repetitions. You can also mix and match your pattern of sets and repetitions as you progress in your training. For example, you can do three sets of 4 to 6 repetitions for the first three exercises, but only two sets of 6 to 12 repetitions for those that come later.
The training is divided into three types: pull, push and superset. The idea behind this training plan is to focus on each muscle group twice a week. The 3-day full-body workout ends with a superset designed to increase strength. While a leg or back and bicep workout consumes a lot of energy, something like a shoulder and arm or arm and abs workout won't.
You can alternate them on each of the 3 days to do workout 1, workout 2, workout 1 the first week, workout 2, workout 2, workout 2 the following week, etc. Unless you want your workout to last two hours or more, you should build your full-body workouts around compound exercises for multiple joints.