4 day 1 hour Full Body Workout

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Experience Advanced (3+ years)
Time 64 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

A full-body workout consists of a training session that hits every major muscle group in the body such as the back, chest, shoulders, legs, arms and abs. However, unlike training splits in which you do multiple exercises for one muscle group, you’re doing fewer movements for each one and hitting them in a balanced approach. 

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Description

Week 1 Overview


Day 1 - Full Body

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell One-Arm Row demonstrationPlay Kettlebell One-Arm Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Upper

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Banded Tricep Extension demonstrationPlay Banded Tricep Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Full Body

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Banded Pushup demonstrationPlay Banded Pushup demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Lateral burpee demonstrationPlay Lateral burpee demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Straight Arm Pulldown with Resistance Band demonstrationPlay Straight Arm Pulldown with Resistance Band demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Plank Leg Raise demonstrationPlay Plank Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 7 - Full Body

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Reverse Grip Bent-Over Barbell Rows demonstrationPlay Reverse Grip Bent-Over Barbell Rows demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Floor Rows
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Single-Leg Romanian Deadlift with Dumbbells
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded One-Arm Chest Press demonstrationPlay Banded One-Arm Chest Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Kettlebell Push Press demonstrationPlay One-Arm Kettlebell Push Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/27/2021, UTC


Last Updated: 10/27/2021, UTC

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