7 Best Full Body Workouts for Maximum Results (Get Fit Fast)

The overhead press is a full-body workout, targeting your shoulders and arms for lifting while your lower body and abs maintain balance.

I always recommend it for those aiming to build robust shoulders and bulkier arms. I advise using a tight grip to avoid shoulder discomfort and prevent elbow flare. When my clients push the bar overhead, I remind them to lock their elbows and add a shoulder shrug.

This move works your traps and prevents shoulder impingement.

How to perform:

1. Stand with the barbell on your front shoulders and both hands close to your shoulders.
2. Press the barbell over your head until it is balanced over your upper body and midfoot.
3. Lock your elbows at the peak and shrug your shoulders to the roof.
4. Hold the barbell at the top for a second. Then return it to the front of your shoulders. Keep your legs straight, and do not use them.
5. Repeat for the desired number of reps.

3. Back Squat

A barbell squat, or barbell back squat, is a complex exercise that works for muscular groups in your lower body, such as your glutes, hamstrings, and lower back.

How to perform: 

1. Employ an overhand grip to hold a barbell over your upper back; avoid placing it on the neck.
2. Hug the barbell into the traps to activate the upper back muscles.
3. Squat down carefully with the bar's weight - head up, buns out, and back straight.
4. Lower yourself until the knees and hips are aligned, with your legs at 90 degrees - a deeper squat will be beneficial, but work on your strength and flexibility first.
5. Press your heels into the ground to thrust yourself back up explosively. Maintain your form until you can stand up straight.
6. Repeat until you've completed the required amount of reps.

The bent-over row is a crucial exercise for back days. It's excellent for building back muscles, targeting not just the back but also the biceps and core.

Together with my client, we focus on strengthening key upper back muscles like the rhomboids, lats, and traps.

I always ensure proper form to engage the arms, lower back, and core muscles effectively for optimal support and results.

How to perform:

1. Take an overhand hold on a barbell, hands slightly broader than shoulder-width apart.
2. With your knees bent slightly, maintain your back straight and bend your upper body perpendicular to the floor.
3. In this posture, row the barbell upwards into the lower part of the chest.
4. Pause and return to the starting position under control.
5. Repeat for the desired number of reps.

5. Pull-up

The pull-up is a foundational exercise in many functional strength-training regimens because it is an efficient approach to increasing general pulling power, building your upper body, and enhancing your back muscles.

It's a closed-chain movement that works your trapezius, latissimus dorsi, core, deltoids, rhomboids, forearms, biceps, and triceps.

How to perform:

1. Stand on a bench or a block immediately below the bar.
2. Grab the bar with both hands shoulder-width apart and an overhand grip (wrists pronated, palms facing away from you).
3. Allow your legs to come off the bench or block, and hang your body gently. Arms should be completely extended in this dead hang position.
4. Squeeze your glutes and stretch your quadriceps to engage the core and create full-body tension.
5. Depress your lats (bringing your shoulder blades downward) to begin the pull, and then start pulling upward to get the chin over the bar.
6. Squeeze your lats together to finish the pull.
7. Maintain full-body tension as you slowly stretch both arms to return to a complete hang posture.
8. Repeat for reps.

• 3 sets of 5 to 8 repetitions of the bench press
• 3 sets of 10 to 14 repetitions of lat pulldown
• 3 sets of 5 to 8 repetitions of squats
• 3 sets of 8 to 15 repetitions of the leg curl
• 2 sets of 5 to 8 repetitions of dumbbell shoulder press
• 2 sets of 10 to 14 repetitions of the incline curl
• 2 sets of 10 to 14 repetitions of the triceps push down

Full Body Workout B

• 3 sets of 10 to 14 repetitions of incline dumbbell press
• 3 sets of 10 to 14 repetitions of the seated cable row
• 3 sets of 10 to 14 repetitions of the leg press
• 3 sets of 10 to 14 repetitions of the Romanian deadlift
• 2 sets of 15 to 20 repetitions of lateral raise
• 2 sets of 10 to 14 repetitions of the dumbbell hammer curl
• 2 sets of 10 to 14 repetitions of the overhead triceps extension

• 3 sets of 15 to 20 repetitions of the cable crossover
• 3 sets of 5 to 8 repetitions of dumbbell row
• 3 sets of 15 to 20 repetitions of leg extension
• 3 sets of 15 to 20 repetitions of the leg curl
• 2 sets of 10 to 14 repetitions of bent-over lateral raise
• 2 sets of 10 to 14 repetitions of the preacher curl
• 2 sets of 20 to 15 repetitions of lying triceps extension

In my training approach, I advocate for multi-joint exercises like back squats that engage the entire body.

These exercises effectively target the same muscle groups as several machines, such as leg curls and extensions, all in one movement.

Additionally, squats uniquely demand core stability to support the body while handling a bar, a feature not found in single-joint exercises.

4. Have More Flexibility

Imagine working out whenever and wherever you want without disrupting your entire schedule.

That is precisely what full-body exercise enables.

Exercising the whole body as one integrated unit may activate the same muscles in one session that would otherwise need a couple of isolation-based workouts.

According to the NIH, to grow stronger, you must execute activities that allow you to employ the greatest weight [3].

Compound workouts, such as squats, deadlifts, and bench presses, are full-body motions that require a high level of full-body effort.

Including these exercises in your full-body workout routine will challenge your body to consistently, and effectively increase strength.