4 day 40 min Full Body Workout

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Experience Advanced (3+ years)
Time 44 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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40%

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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Barbell Back Squat demonstrationPlay Barbell Back 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
Barbell Bench Press demonstrationPlay Barbell Bench Press 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
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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
Show Alternative Exercises
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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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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Resistance Band Bicep Curl demonstrationPlay Resistance Band Bicep Curl 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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Resistance Band Deadlifts demonstrationPlay Resistance Band Deadlifts demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 7 - Full Body

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Chin-up demonstrationPlay Chin-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Romanian Deadlift with Dumbbells
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Pushup demonstrationPlay Kettlebell Pushup 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

Date Created: 10/27/2021, UTC


Last Updated: 10/27/2021, UTC

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