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A whole body workout routine to build muscle is perfect for beginners or for people who want to start training after a period of inactivity. Although it is hard to find a good whole body workout routine that is really effective, there are some really good workouts that should work for most people.
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When you are not accustomed to weight training, then it is extremely important to start out slowly and increase your intensity slowly and this is why such workouts are necessary. The muscle building routine that I will show you, should be taken as an example and a guideline, not as a strict rule. You can modify this workout to give you even better results.
Extreme muscle building whole body workout routine
Workout number 1
Bench Press – 4×12 reps
Incline Press – 4×12 reps
Cable Crossovers – 4×15 reps
Chin Ups – 4 reps to max
Barbell Rows – 4×10 reps
Dead Lifts – 3×12 reps
Dumbbell Shoulder Press – 4×12 reps
Side Lateral Raise – 4×12 reps
Crunches – 3x to the max
Lying Leg Raises – 3x to the max
Incline Press – 4×12 reps
Cable Crossovers – 4×15 reps
Chin Ups – 4 reps to max
Barbell Rows – 4×10 reps
Dead Lifts – 3×12 reps
Dumbbell Shoulder Press – 4×12 reps
Side Lateral Raise – 4×12 reps
Crunches – 3x to the max
Lying Leg Raises – 3x to the max
Workout number 2
Squats – 4×12-15 reps
Hack Squats – 4×12 reps
Leg extensions – 4×12 reps
Leg Curls – 4×12 reps
Barbell Curls – 4×12 reps
Concentration Curls – 4×12 reps
Triceps Pushdown – 4×12 reps
Seated Triceps Press – 4×12 reps
Hack Squats – 4×12 reps
Leg extensions – 4×12 reps
Leg Curls – 4×12 reps
Barbell Curls – 4×12 reps
Concentration Curls – 4×12 reps
Triceps Pushdown – 4×12 reps
Seated Triceps Press – 4×12 reps
Week 1
Monday – Workout (W) 2
Tuesday – Rest
Wednesday – W 1
Thursday – Rest
Friday – Rest
Saturday – W 2
Sunday – Rest
Tuesday – Rest
Wednesday – W 1
Thursday – Rest
Friday – Rest
Saturday – W 2
Sunday – Rest
Week 2
Monday – W 1
Tuesday – Rest
Wednesday – Rest
Thursday – W 2
Friday – Rest
Saturday – W 1
Sunday – Rest
Tuesday – Rest
Wednesday – Rest
Thursday – W 2
Friday – Rest
Saturday – W 1
Sunday – Rest
It is very important to use weights for these exercises that you can handle and do these exercises with proper form. Most people use too heavy weights because they want to look cool and do not grow their muscles. Another very important factor, that very few pay any attention, is rest periods between sets. Some guys start to daydream and take a break between sets for 5 or more minutes. The rest period between sets should be 1 minute or even less. If you are not focused then no whole body workout routine is going to help you build muscle.
When you go to the gym, then you go there to train and train only – forget about talking with others, mobiles or even music. Focus on the exercise you are doing. This whole body workout routine does work very well and if you do it correctly, then at the end you will be exhausted.
