If you are a beginner or novice, man or woman, “Best Full Body Workout Program” is specifically designed for you to get closer to your wish to become healthier and of course…sexier!

Right from the start, you’re going to exercise all major parts of your body in three ( 3 ) days for the first week. You’ve thus got four ( 4 ) days of rest in your first week then three ( 3 ) in the second week.

This actually is the best approach as It’s necessary right from the very start to have one or two days rests in-between each workout day to give way for the recovery of your body.

In Week 1, you’ll apply the standard pyramid reps from 12 – 8 and then in week 2, you’re going to reverse the pyramid which goes from 8 – 12 while decreasing the weight per set. Both schemes have been commonly considered by veterans and professionals in the fitness world which are also perfect for novices and newbies like you.

Should you need some awesome tips before you start with this program, click here “Best Fitness Tips for Beginners” and here ” Best home Workout Routines” otherwise, you can proceed executing this awesome program…

First Week

Day 1:

1st Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs

2nd workout

Barbell Bench Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Chest

3rd Workout

Rope Press down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Triceps

4th Workout

Overhead Dumbbell Press – 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Shoulder

5th Workout

Lat Pull-down – 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Upper Back

6th Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Lower Body and Legs

7th workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings

8th Workout

Barbell Biceps Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Biceps

9th Workout

Standing Calf Raise: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Calves & Legs

Day 2: Rest Day

Day 3:

1st workout

Barbell Bench Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Chest

2nd Workout

Rope Press down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Triceps

3rd Workout

Overhead Dumbbell Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Shoulders

4th Workout

Lat Pull-down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Upper Back

5th Workout

Barbell Biceps curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Biceps

6th Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Lower Body and Legs

7th Workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings

8th Workout

Standing Calf Raise: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Calves and legs

9th Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs

Day 4: Rest Day

Day 5:

1st Workout

Crunch – 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs

2nd workout

Barbell Bench Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Chest

3rd Workout

Rope Press down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Triceps

4th Workout

Overhead Dumbbell Press:3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Shoulders

5th Workout

Lat Pull-down: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Upper Back

6th Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Lower Body and Legs

7th workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings

8th Workout

Barbell Biceps curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Biceps

9th Workout

Standing Calf Raise: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target:  Calves and legs

Day 6: Rest Day

Day 7: Rest Day

Second Week

Day 1:

1st Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs

2nd Workout

Bicycle Crunch: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Abs & Core

3rd Workout

Incline Barbell Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper Chest

4th Workout

Incline Dumbbell Flye: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ) 60 seconds rest in between sets

Target: Upper Chest

5th Workout

Dumbbell Bent-over Row: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back and mid-back

6th Workout

Wide-Grip Pull-up: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back

7th Workout

Machine Shoulder Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shoulders

8th Workout

Dumbbell Front Raise: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shoulders

9th Workout

Dumbbell Bicep Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps

10th workout

Wide Grip EZ Preacher Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps

11th Workout

Rope Pressdown: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps

12th Workout

Standing Overhead Triceps Extension: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps extension

Day 2:

1st Workout

Barbell Squat: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Thighs and derriere


2nd Workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings

3rd Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Lower Body and Legs

4th Workout

Lunge: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Thighs and calves

 

Day 3: Rest day
Day 4:

1st Workout

Crunch: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Abs

2nd Workout

Bicycle Crunch: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Abs & Core

3rd Workout

Incline Barbell Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper Chest

4th Workout

Incline Dumbbell Flye: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ) 60 seconds rest in between sets

Target: Upper Chest

5th Workout

Dumbbell Bent-over Row: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back and mid-back

6th Workout

Wide-Grip Pull-up: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Upper-back

7th Workout

Machine Shoulder Press: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shouders

8th Workout

Dumbbell Front Raise: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Shoulder

9th Workout

Dumbbell Bicep Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

10th Workout

Wide Grip EZ Preacher Curl: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Biceps


11th Workout

Rope Pressdown: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps

12th Workout

Standing Overhead Triceps Extension: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Triceps extension

Day 5:

1st Workout

Barbell Squat: 3 sets ( 1st set – 8 reps; 2nd set – 10 reps; 3rd set – 12 reps ); 60 seconds rest in between sets

Target: Thighs and derriere


2nd Workout

Lying Leg Curl: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target: Hamstrings

3rd Workout

Leg Press: 3 sets ( 1st set – 12 reps; 2nd set – 10 reps; 3rd set – 8 reps ); 60 seconds rest in between sets

Target – Lower Body and Legs

4th Workout

Lunge: 3 sets – 16 reps each set ( 8 reps left & 8 reps right – alternate ); 60 seconds rest in between sets

Target: Thighs and calves


 

 

Day 6: Rest Day

Day 7: Rest Day

Final Thoughts

As you noticed, 2nd Week has been focused on lower and upper body and some workouts from 1st Week have been carried over to 2nd Week with another workout added to each body part routine to help you increase your endurance and gives you a strong foundation of strength as you move ahead and step up.

Hence, completing this program and maintaining it in 8 weeks entitles you to proceed to the next level of your fitness journey.

Apparently, said program is intended for gym workout only. However, if you want to do first your exercise at home while preparing your self before hitting the gym, you can refer to this awesome home edition program…and get some best fitness tips for beginners here.

Enjoy and have a safe workout!

If you ever need a hand or have any questions, feel free to leave them below and I am more than happy to help you out.