Full body workouts have always been popular. Many bodybuilding greats have often relied on them to establish a solid base of lean muscle mass.

The effectiveness of these workouts lies in their intensity and the practical three-day-a-week schedule. This type of programming allows most people to optimally recover between training sessions.

In our upcoming article, we delve into five essential exercises that are pivotal to any full-body regimen. Following that, we'll present a comprehensive full-body workout plan designed to help you reach your fitness goals.

When performing an effective full-body workout, selecting the right exercises is crucial. Because your training frequency is limited to just a few days a week, each exercise should deliver significant benefits. The inclusion of compound exercises, which involve multiple joint movements and engage various muscle groups, is a strategic approach to maximize muscle stimulation. Below, we've highlighted five of the most effective compound exercises. However, these exercises can be adapted in different ways to suit the individual needs of the user.

1. Romain Deadlift

The deadlift is arguably one of the most pivotal exercises in any fitness journey. It is a hip-hinge movement that builds the entire posterior chain. Mastering the deadlift not only enhances your strength and muscle mass but also plays a crucial role in reducing the risk of injuries. Excelling in this exercise equips you with a robust foundation, contributing significantly to your overall fitness and well-being.

2. Squat

The squat is a classic exercise found in many workout routines. It's a compound exercise that trains a fundamental movement pattern, serving as a comprehensive lower-body builder. Once you become proficient at squats, you will notice growth in your quads, hamstrings, glutes, and calves.

3. Row

Another compound movement is the row, an essential exercise for building back mass. To develop a strong, well-shaped back, mastering the row is crucial. In this workout plan, we recommend the bent-over row to cultivate an impressive and strong back. However, you're free to select other row variations that suit your preferences and needs.

4. Bench Press

To enhance the aesthetic appeal of your physique, it's essential to incorporate press movements into your routine. The horizontal push is a fundamental movement pattern, with the bench press being the most straightforward method to master this movement efficiently. The bench press targets the chest, shoulders, and triceps muscles. By mastering the movement and becoming stronger at it, you will develop all these muscle groups effectively.

5. Overhead Press

The final movement pattern that everyone should add into their full-body workout routines is the overhead press. This exercise trains the crucial vertical push movement pattern. Overhead presses primarily target the shoulder muscles but also engage the triceps and require significant core stability for efficient execution. In this article, we focus on the seated overhead press. However, you are encouraged to select other overhead press variations that suit your preferences and needs.

This is a muscle and strength-building program designed for beginners and early intermediate lifters. It aims to target all major and minor muscle groups, allowing you to maximize hypertrophy (the process of building muscle) through progressive resistance.You will be training three days per week, with at least one rest day between sessions. Here's a sample schedule:

• Sunday - Workout A
• Tuesday - Workout B
• Thursday - Workout C

Tip: Hypertrophy/Muscular Development training is typically moderate-heavy loading (75-85% 1RM). For example, if your 1RM (one-repetition maximum) for the squat is 200 pounds, you can train with a weight of 150 to 170 pounds for your squats.