4 day 1 hour Full Body Workout

By Myworkouts

	Advanced (3+ years)
	64 minutes/day \| 4 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Bodyweight, 2 x Dumbbell, Dips (Parallel) Bar, Barbell, 1 x Kettlebell, Loop Bands Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Full Body

Day 2:

Rest

Day 3:

Upper

Day 4:

Rest

Day 5:

Full Body

Day 6:

Rest

Day 7:

Full Body

Day 1 - Full Body

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	4 sets	8 reps	60s
2.Dumbbell Deadlift	4 sets	8 reps	60s
3.Chest Dips	4 sets	8 reps	60s
4.Barbell Pendlay Row	4 sets	8 reps	60s
5.Kettlebell One-Arm Row	4 sets	8 reps	60s
6.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
7.Bodyweight Side Lunge	4 sets	8 reps	60s

Day 3 - Upper

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	4 sets	8 reps	60s
2.Bent Over Barbell Row	4 sets	8 reps	60s
3.Push-up	4 sets	8 reps	60s
4.Scapula Push-Ups	4 sets	8 reps	60s
5.Banded Tricep Extension	4 sets	8 reps	60s
6.Standing Dumbbell Reverse Curl	4 sets	8 reps	60s
7.Tricep Dips	4 sets	8 reps	60s

Day 5 - Full Body

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Exercise	Sets	Reps	Rest
1.Banded Pushup	4 sets	5 reps	60s
2.Lateral burpee	4 sets	8 reps	60s
3.Dumbbell Bicep Curl Pronated Grip	4 sets	8 reps	60s
4.Straight Arm Pulldown with Resistance Band	4 sets	8 reps	60s
5.Barbell Romanian Deadlift	4 sets	8 reps	60s
6.One-Arm Kettlebell Swing	4 sets	8 reps	60s
7.Plank Leg Raise	4 sets	8 reps	60s

Day 7 - Full Body

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Exercise	Sets	Reps	Rest
1.Reverse Grip Bent-Over Barbell Rows	4 sets	8 reps	60s
2.Floor Rows	4 sets	8 reps	60s
3.Single-Leg Romanian Deadlift with Dumbbells	4 sets	8 reps	60s
4.Banded One-Arm Chest Press	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.One-Arm Kettlebell Push Press	4 sets	8 reps	60s
7.Barbell Biceps Curl	4 sets	8 reps	60s

Date Created: 10/27/2021, UTC

Last Updated: 10/27/2021, UTC

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