Full body workout plan

Full body workout routines can be an effective way to build mass and achieve a well-rounded physique. These types of routines involve performing exercises that target multiple muscle groups in a single workout, rather than isolating specific muscles on different days. This can be a time-efficient way to train and can also help to increase overall strength and muscle development.

Here are 5 exercises that you can include in a full body workout routine to build mass:

1. Squats: Squats are a compound exercise that targets the muscles in your lower body, including your quadriceps, glutes, and hamstrings. To perform squats, stand with your feet shoulder-width apart and your hands at your sides. Lower your body down as if you were sitting back into a chair, then press through your heels to return to the starting position. You can use a barbell, dumbbells, or a kettlebell for added resistance.
2. Bench press: The bench press is a classic exercise that targets the muscles in your chest, shoulders, and triceps. To perform the bench press, lie down on a flat bench with your feet planted firmly on the ground. Grasp the barbell with an overhand grip and lift it off the rack. Lower the barbell to your chest, then press it back up to the starting position.
3. Pull-ups: Pull-ups are a great exercise for building upper body strength and targeting the muscles in your back, biceps, and forearms. To perform pull-ups, grab the bar with an overhand grip and pull your body up until your chin is above the bar. Lower yourself back down to the starting position.
4. Deadlifts: Deadlifts are a compound exercise that targets the muscles in your lower body, as well as your upper back, arms, and core. To perform deadlifts, stand in front of a barbell with your feet shoulder-width apart. Grasp the bar with an overhand grip and lift it off the ground, keeping your back straight and your shoulders pulled back. Lower the bar back down to the starting position.
5. Push-ups: Push-ups are a classic bodyweight exercise that targets the muscles in your chest, shoulders, triceps, and core. To perform push-ups, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body down until your chest touches the ground, then push back up to the starting position.

In addition to these mass-building exercises, you can also incorporate whole body fat burning exercises into your routine to increase calorie expenditure and improve overall fitness. Examples

of whole body fat burning exercises include burpees, jump squats, mountain climbers, and jump lunges. These exercises can be performed in high-intensity intervals to increase your heart rate and boost your metabolism.

A full body session should include a variety of exercises that target multiple muscle groups. For example, you might start with a compound exercise like squats, followed by a push exercise like bench press, and then finish with a pull exercise like pull-ups. You can repeat this circuit for multiple sets and add in other exercises like deadlifts and push-ups to complete your full body workout.

It’s important to remember to listen to your body and adjust the intensity and volume of your workouts as needed. It’s also important to make sure you’re fueling your body with the proper nutrition to support muscle growth and recovery. Incorporating a balanced diet with adequate protein, carbohydrates, and healthy fats can help you achieve your bodybuilding goals.

Here is a full body workout plan that you can use to build mass:

Monday:

• Squats: 3 sets of 8-12 reps
• Bench press: 3 sets of 8-12 reps
• Pull-ups: 3 sets of 8-12 reps
• Deadlifts: 3 sets of 8-12 reps
• Push-ups: 3 sets of 8-12 reps

Wednesday:

• Squats: 3 sets of 8-12 reps
• Overhead press: 3 sets of 8-12 reps
• Barbell rows: 3 sets of 8-12 reps
• Lunges: 3 sets of 8-12 reps (per leg)
• Plank: 3 sets of 60 seconds

Friday:

• Squats: 3 sets of 8-12 reps
• Bench press: 3 sets of 8-12 reps
• Pull-ups: 3 sets of 8-12 reps
• Deadlifts: 3 sets of 8-12 reps
• Push-ups: 3 sets of 8-12 reps

This sample workout plan can be modified to fit your individual needs and goals. It’s important to listen to your body and adjust the intensity and volume of your workouts as needed. Remember to warm up properly before each workout and cool down afterwards to help prevent injury.