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Workout summary |
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Workout Goal |
Build Muscle |
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Type of Workout |
Full-Body Workout |
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Training Level |
Beginner |
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Workout Schedule |
6 Months |
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Workouts per week |
Everyday |
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Workout Duration |
90 Minutes |
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Supplements |
Power Protein Incredible Isolate Incredible Whey MiCasein Active BCAA Power Glutamine Power Massive SteadCreatine Multivitamin Curcumin Melatonin |
Full-body workouts for beginners are an excellent way to bring power to various muscles, performing multiple movement patterns in a comparatively short time. For beginner lifters or gym-goers, there is no other workout plan than a full-body workout plan since it is effective.
A full-body workout plan can offer a variety of benefits, including:
- Time efficiency: A full-body workout plan allows you to work for all the major muscle groups in your body in a single session, making it an efficient use of your time.
- Increased calorie burn: Full-body workouts are great for burning calories and improving your metabolism, which can help with weight loss and maintenance.
- Balanced development: By targeting all major muscle groups, a full-body workout plan helps to ensure that your body develops proportionally and avoids muscle imbalances.
- Improved cardiovascular fitness: Full body workouts can also help to improve your cardiovascular fitness by increasing your heart rate and challenging your cardiovascular system.
- Flexibility and mobility: Many full-body workouts incorporate exercises that improve flexibility and mobility, which can help to prevent injury and improve overall physical performance.
- Variety: A full-body workout plan can be varied and adapted to suit your fitness level and personal preferences, making it a fun and engaging exercise.
A well-designed full-body workout plan like Steadfast Nutrition’s Full Body Workout Plan can help you achieve your fitness goals, whether building muscle, losing weight, or improving your overall health and fitness.
Best Exercises For Full Body Workouts
Deadlifts: Deadlifts are certainly one of the best exercises for a full-body workout. Deadlifts target multiple muscle groups, including your legs, back, core, and grip strength. They are a compound movement that engages your entire body, making them an efficient and effective exercise. Deadlifts are a good exercise for building overall strength and power. They engage multiple muscle groups simultaneously, helping to increase your strength and endurance.
The exercise also promotes muscle growth, particularly in your back, glutes, and legs. Additionally, performing deadlifts can help you with improved posture as it strengthens the muscles in your back and core, improving your posture and reducing your risk of injury. You require a strong grip for performing deadlifts, so they are great for improving your grip strength and overall grip endurance.
Lastly, Deadlifts are a demanding exercise that requires a lot of energy, making them a great calorie-burning exercise.
Rowing: Rowing is another excellent exercise for a full-body workout. It is a low-impact cardiovascular exercise that engages multiple muscle groups simultaneously, including your back, shoulders, core, arms, and legs. The exercise is a great aerobic exercise that increases heart rate, making it an excellent way to improve cardiovascular fitness and endurance. Additionally, it is a full-body exercise that engages multiple muscle groups, including your legs, back, core, and arms, making it an effective way to build overall strength and endurance.
Being a low-impact exercise, it is easier on your joints than high-impact activities like running or jumping, making it a good option for people with joint pain or those recovering from an injury.
Rowing requires good posture and balance, which can improve your overall posture and balance in everyday life. It is a great calorie-burning exercise that can help you to lose weight and improve body composition.
Squat: Squats are also considered one of the best exercises for a full-body workout. They are a compound exercise that engages multiple muscle groups, including your quadriceps, hamstrings, glutes, calves, core, and back. Squats are versatile exercises that can be done with or without weights, making them accessible to people of all fitness levels. The exercise is excellent for building lower body strength and power. They target your quadriceps, hamstrings, glutes, and calves, muscles that ensure functional movement and athletic performance.
It also requires a strong core to maintain good posture and stability, making them an effective way to build core strength and stability. Squats require good hip and ankle mobility, so they can be a great way to improve your overall mobility and flexibility.
Squats require lots of energy, making them a great calorie-burning exercise. Squats are a weight-bearing exercise that can help to increase bone density and reduce the risk of osteoporosis.
Overhead Press: The overhead press is another great exercise for a full-body workout. It is a compound exercise that engages multiple muscle groups, including your shoulders, arms, chest, back, and core. The overhead press is usually performed with a barbell, dumbbells, or kettlebells, making it a multifaceted exercise that can be adapted to meet your fitness level and goals. It is a good exercise for building upper body strength and power that targets your shoulders, arms, and chest, which are all important for functional movement and athletic performance. The overhead press is an effective way to build core strength and stability. Moreover, the overhead press can help improve posture by strengthening the muscles in your back and shoulders.
Overhead press is a demanding exercise that requires a lot of energy, making it calorie-burning exercise. It requires good balance and coordination, so it can be a great way to improve these skills.
Benchpress: The bench press is a popular exercise for building upper body strength and is also a part of a full-body workout. It is a compound exercise that works multiple muscle groups, including your shoulders, chest, core, and triceps. It is an excellent exercise for building upper body strength, particularly in your chest, shoulders, and triceps. Additionally, it requires a strong and stable core to maintain good posture and stability, making it an effective way to build core strength and stability.
Being a weight-bearing exercise, it can help to increase bone density and reduce the risk of osteoporosis. Bench press is a demanding exercise that requires a lot of energy, which helps burn calories.
The bench press is a compound exercise that engages multiple muscle groups, which improves overall fitness and athletic performance.
Please note, When performing all of these compound exercises, it's important to use proper form to avoid injury. Consider working with a trainer or coach to learn proper technique and gradually increase the weight you lift over time.
Steadfast Nutrition’s Full Body Workout Plan
Steadfast Athlete and celeb trainer Mahesh Shelat shared his full-body workout plan which involves two full-body workouts- workout A and workout B. These will be done every day alternately followed by 45 minutes of steady-state cardio.
For example, Monday: Workout A, Tuesday: workout B, Wednesday: Workout A and so on. Workout A will be as follows and more Upper body-focused ( All sets till absolute failure: Keep a note of the weights used in each set).
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Flat Barbell/Dumbbell bench press
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3 |
2 sets of 10-12 reps 1 set of 15-20 reps
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Conventional deadlift
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3 |
2 sets of 10-12 reps 1 set of 12-15 reps
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Pec Dec machine / (Dumbbell Chest Fly |
3 |
15-20 reps |
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Lat pull down / Dumbbell one arm row |
3 |
2 sets of 10-12 reps 1 set of 12-15 reps
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Seated plate loaded machine row/cable row
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3 |
2 sets of 10-12 reps 1 set of 15-20 reps
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Machine leg curls
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3 |
2 sets of 10-12 reps 1 set of 20 reps
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Bodyweight reverse lunges
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2 |
2 sets × 50 each = 100 Total
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Dumbbell/cable lateral raise / lateral raise machine
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4 |
12-15 reps
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Tricep push-down and cable bicep curls- Superset
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3 |
15- 20 reps
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Workout B will be as follows and lower body focused (All sets till absolute failure: Keep a note of the weights used in each set)
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Machine leg curls
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3 |
12-15 reps
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Leg press
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3 |
20 reps/set
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Bodyweight split squats
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3 |
20 reps for each leg |
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Seated Dumbbell shoulder press
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3 |
2 sets of 8-10 reps 1set of 15 reps
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Incline chest press machine / Barbell / Dumbbell
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3 |
12-15 reps
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Cable flyes
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3 |
15 reps
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Seated row machine/ cable row machine |
2 |
2 sets of 8-10 reps 1 set of 15 reps
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Dumbbell/cable lateral raise/lateral raise machine
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4 |
12-15 reps
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Dumbbell hammer curls and rope tricep overhead extensions- Superset |
3 |
15 reps
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Frequently Asked Questions
Here, we have tried to give answers to some of the most frequently asked questions about full-body workout routines.
In case of any query or concerns about the Steadfast Full body Workout routine listed above or full body workouts as a whole, feel free to drop your comment in the section below.
Question 1: Can I do full-body workouts daily?
- Yes, you can follow Steadfast Nutrition’s full-body workout plan everyday.
Question 2: Is it a better choice to do a full-body workout?
- It depends on your goals. Steadfast Nutrition’s full body workout plan is a great pick for most beginners as it provides a decent amount of exercise in limited time.
Question 3: How long should you work out if you follow Steadfast Nutrition’s full-body workout plan?
- The preferred time duration of Steadfast Nutrition’s full body workout is 90 minutes, followed by 45 minutes of steady cardio.
You can opt for Steadfast Nutrition’s full body workout routine if you are looking to build muscle. However, comfortable and stylish-looking athleisure is recommended to rock your gym look while you work hard chasing health goals. If you are looking for comfortable yet sporty-looking activewear, Steadfast Clothing can be your ideal pick. Visit: steadfastnutrition.in/clothing
Post your gym selfies wearing Steadfast athleisure on IG and tag @steadfastnutrition. Or you can DM us on IG to get a shoutout on stories.
