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. You’ve thus got four ( 4 ) days of rest in your first week,  but regret to say your rest will be lessened to three ( 3 ) days in the second week as you’ll be having four ( 4 ) days of workout by then.

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.



Table Of Content

Best Full Body Workout Routine 2019

First Week Of Workout

Monday: Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body & Legs, Hamstrings, Biceps, Calves

Wednesday: Chest, Triceps, Shoulders, Upper Back, Biceps, Lower Body, Legs, Hamstrings, Abs

Friday: Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body, Legs, Hamstrings, Biceps, Calves

Second Week Of Workout

Monday: Abs & Core, Upper Chest, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Tuesday: Thighs & Derriere, Hamstrings, Lower Body, Legs, Calves

Thursday: Abs & Core, Upper Chest, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Friday: Thighs & Derriere, Hamstrings, Lower Body, Legs, Calves

Workout Summary

Recommendation

Final Thoughts On Best Full Body Workout Routine 2019



Best Full Body Workout Routine 2019

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 Of Workout

Monday

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



Tuesday: Rest Day

Wednesday

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

Thursday: Rest Day

Friday

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

Saturday: Rest Day

Sunday: Rest Day

Second Week

Monday

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

Tuesday:

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


Wednesday: Rest day


Thursday

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

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

Friday

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


 

 

Saturday: Rest Day

Sunday: Rest Day

Workout Summary

First Week Of Workout

Monday:

Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body, Legs, Hamstrings, Biceps, Calves

Tuesday: Rest Day

Wednesday:

Chest, Triceps, Shoulders, Upper Back, Biceps, Lower Body, Legs, Hamstrings, Abs

Thursday: Rest day

Friday:

Abs, Chest, Triceps, Shoulders, Upper Back, Lower Body, Legs, Hamstrings, Biceps, Calves

Saturday: Rest Day

Sunday: Rest Day

Second Week Of Workout

Monday:

Abs & Core, Upper Chest, Upper Back, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Tuesday:

Thighs and Derriere, Hamstrings, Lower Body, Legs, Calves

Wednesday: Rest Day

Thursday:

Abs & Core, Upper Chest, Upper Back, Upper Back, Mid-back, Shoulders, Biceps, Triceps, Triceps Extension

Friday:

Thighs and Derriere, Hamstrings, Lower Body, Legs, Calves

Saturday: Rest Day

Sunday: Rest Day

Recommendation

Program Duration:

12 weeks

Recommended Workout Supplements:

For Men, you can check this out…

5 Best Pre Workout Supplements 2019 (Men)

5 Best Post Workout Supplements (Men) 2019

For Women, it’s always important to note that the supplements best for you are the ones that are specifically designed for women. You can check some of them through these links below…

7 Best Pre Workout Supplements 2019 (Women)

5 Best Post Workout Supplements (Women) 2019

Final Thoughts On Best Full Body Workout Routine 2019

As you have noticed, 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 give you a strong foundation of strength as you move ahead and step up.

Hence, completing this program and maintaining it in 12 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.