Scores of simple and effective free workout routines that have stood the test of time!

Full body workouts

8 Simple Full Body Workouts

If you are looking to maximize your lean muscle and strength gains as efficiently as possible without making things more complicated than they need to be, using simple full body routines are a great way to train for most people.

With these suggested routines, you can cycle through them to prevent injuries and train anywhere from two to four days a week, altering volume and frequency to suit your needs and recovery abilities.

Hitting each muscle group several times a week is optimal for gains in lean body mass, while rotating exercises will lessen the likelihood of overuse injuries to the joints.

The exercise selections cover upper and lower pushing and pulling, as well as a squat and a hinge movement - the four main prerequisites for creating a balanced full body routine.

One can combine squatting and hinging movements quite effectively with movements like the Trap Bar Deadlift or Snatch-Grip Deadlift, as those two are examples of exercises that work your entire lower body and posterior chain.

This sort of training is particularly beneficial for those with fast metabolisms who have a hard time gaining muscle, as those individuals don't fare any better with longer or more complicated routines.

The number of sets and reps listed are actual work sets only, and do not include warm-up sets. It is advisable, as always, to include several light, progressive warmup sets as well as a short systemic warmup before beginning the routine.

As far as rest between sets goes, I would take anywhere from 1-3 minutes between sets, perhaps opting to closer to 2-3 minutes if you are lifting heavy. Time between workouts will depend on your recovery.

8 Simple Full Body Workouts

Workout 1

Trap Bar Deadlift 3x8 reps

Close Grip Bench 3x8-12 reps

Dumbbell Bulgarian Squat 3x10-12  reps

Dumbbell Pullovers 3x10-12 reps

Workout 2

Incline Press 3x6-8 reps

Front Squat 3x8-10 reps

Stiff-legged Deadlift 3x8-10 reps

Chin-ups or Pull-ups 3x fail reps

Workout 3

Snatch-Grip Deadlift 3x8-10 reps

Overhead Press 3x8 reps

One Arm Dumbbell Rows 3x10-12 reps

Push-ups 3x fail reps

Workout 4

Squat 3x10-12 reps

Weighted Dips 3x fail reps

Kettlebell Swings 3x15 reps

Dumbbell Pullovers 3x10-12 reps

Workout 5

Semi-Sumo Deadlift 3x6-8 reps

Dumbbell Floor Press 3x8-10 reps

One Arm Dumbbell Rows 3x8-10 reps

Dumbbell Jump Squats 3x fail reps

Workout 6

Low Handle Trap Bar Deadlift 3x10-12 reps

Incline Press 3x8-10 reps

Dumbbell Rows 3x10-12 reps

Leg Press 3x15 reps

Workout 7

Leg Press 3x15 reps

Close Grip Bench Press 3x8-10

Barbell Rows 3x10-12 reps

Kettlebell Swings 3x15 reps

Workout 8

Machine Hack Squats 3x12-15 reps

Barbell Incline Press 3x10-12 reps

Machine Rows 3x10-12 reps

Dumbbell Single Stiff-Leg Deadlift 3x10-12 reps

The Exercises

Below are some videos detailing the finer points of some of these exercises that some of you may or not be familiar. These are some of the very best movements one should include in any routine planning and programming.

Trap Bar Deadlift

Dumbbell Jump Squats

Dumbbell Single Stiff-Leg Deadlift

Semi-Sumo Deadlift

Kettlebell Swing

Snatch Grip Deadlift

Dumbbell Bulgarian Squat