How to plan a full-body routine for strength or hypertrophy

The full-body or full body routines are a type of routines that work the muscle groups with a higher frequency than the Weider routines or divided. Therefore, they are the best alternatives if we want to increase our muscle mass or improve our personal brands in stages of gain of strength.

The advantage of the full-body routine is that in one training session effort of all our body parts, therefore it is requested consists of multi – joint exercises involving large muscle groups. They do not require you to train every day and can be a good choice for those who do not have much time to exercise.

  • Learn how you can structure your own full-body routine.
  • How to create your own full-body routine
  • How to structure your own full-body routine


As in any training, we will start warming up. First we will perform a general warm-up to raise the temperature of our muscles. For this we can perform between 5 and 10 minutes of cardiovascular exercise in one of these ways;

  • Tape
  • Elliptical
  • Climber
  • Bicycle
  • Rowing

After that we take you to perform a specific warm up in which we will own full-body workout that we will perform.

For example, we can do shoulder circumferences, flexions and extensions of elbows, hip and knees and internal and external rotations of shoulders, among other exercises.

How to warm up before a full-body routine

Full Body Routine

After warming up we will begin with the first pull exercise for the torso. It can be one vertical flip as the dominated, who will work mainly our back and our arms.

Being a multi-joint exercise will also involve other muscle groups such as the abdomen and glutes.

We can use other pulling exercises that also involve back work, such as 90 degree paddling or unilateral dumbbell paddling. And, in the background, chest-kicking or pulley rowing, although these will produce less muscle activation.

Vertical Flip Exercises


The second exercise will push for the lower body. For example, a key thrust knee such as the squat, although our work mainly quadriceps; also involve the rest of the leg and abdomen.

You can substitute other exercises dominant knee as squats or Bulgarian pistol squats. In the background, you can also perform exercises such as the press, strides or extension of quadriceps, which will generate less muscle activation.

Bank Press

It is an exercise for the torso that involves pushing motion. The classic bench press will mainly work on our pectorals and arms, but other muscle groups such as the abdomen and buttocks will also be favored.

It can be replaced by other exercises like the declined press, the backgrounds in parallel or the horizontal press with dumbbells.

Push exercises for a full-body routine


It is an exercise of pull to the lower body. It works heavily on our hamstrings and our lower back, but other groups like the upper back, abdomen or the rest of the leg will also be favored.

In what range of repetitions should you train?

The range of repetitions in all exercises will depend on the rest we leave between sets, the frequency of training we do and whether we focus on the gain of strength or hypertrophy.

If our objective is the hypertrophy we will leave a rest of between one minute and a half and we will work between 6 and 10 repetitions. If we want to improve our strength we will work between 1 and 5 repetitions, although the progression in this case will be more complex, so we should vary the range of repetitions as a function of intensity and total volume. The breaks in the latter case will be between 3 and 5 minutes.

What exercises to choose for a full-body routine?


Once these four exercises have been done, with the warm-up and the return to calm we will have finished the routine. We can work this routine three days a week, alternating days in which we do five sets of pull exercises and four in push exercises, with days in which we do five sets of each push exercise and four of each pull exercise.

If you want to add military press and hip thrust also we can do while we alternate in our workouts, as analytical exercises, but always giving priority to multi – joint exercises.