Full Body Workout Plan That Can Be Done In Any Gym

Consistency is the key to success in all aspects of life. Some of us lead busy lives which makes it hard to always remain consistent especially with training. But we shouldn’t neglect our physical fitness. Therefore it’s essential to find a full body workout plan that we can use at home or on the go regardless of the equipment available. We’ve put together a full-body workout and two-day split program that will help you remain consistent and on track to reach your goals.

All training routines should always start with a fitness assessment. Fitness assessments provide an understanding of your strengths, weaknesses, capabilities and limitations. Having these understandings will help you create a program that can best achieve your goals. If you haven’t done a fitness assessment check out our Getting Started guide. It will explain everything you need to know.

Once a fitness assessment is in place you can develop a program focused on your needs. Aside from knowing where you are and where you want to go, having a basic understanding of fitness and how to choose the right exercises will help you build your own training routine on the fly. In this article we’ll cover how to build one and provide example routines you can do in any gym.

How To Build A Workout Plan

One of the key elements to strength training is remaining consistent. Consistency is continually doing something over time. With fitness that means showing up for your workouts and not slacking. Another key element is having a training routine that is systematic in its approach. Multicomponent training programs are ideal and lead to success while reducing injury.

In order to successfully build a program you’ll need to understand training variables, periodisation, phases and application. To build your training routine you’ll also need to know:

• What exercises are appropriate or inappropriate
• What intensities are best for your goal(s)
• How many exercises you should perform
• What set and rep range is needed
• How often you should train

If you are building your own training routine and have limited time available the best approach is to pick compound exercises. Compound exercises are any exercises that engage two or more different joints to fully stimulate entire muscle groups. Examples of these exercises are the squat, deadlift, bench press, barbell row, and overhead press.

Training variables are the backbone of any full body workout plan. If you have seen any exercise program you’ll be familiar with some of these variables as most programs suggest rep ranges, rest periods, training volume, frequency and exercise selection. All of the different training variables are:

• Reps: a complete movement of an exercise
• Sets: group of consecutive reps
• Intensity: the level of effort exerted up to your max
• Tempo: speed at which reps are performed
• Rest: time to recover between sets and reps
• Volume: work over time
• Frequency: amount of training sessions in time
• Duration: time frame of a training session
• Selection: selection of a specific exercise

Periodisation is an approach that allows your body to adapt. Training is divided into different periods of time. A training routine can be broken down into annual, monthly, weekly and even daily plans. Annual plans show a macro level of training protocols over the course of a year. Once broken down into monthly and weekly plans the view is more detailed and specific.

Training models are the different phases of training throughout the course of a program. Training models are what make up training routines. Each model is specific to a particular type of goal and works hand in hand with others. The different models are:

• Stabilisation is the first level of training and focuses on building strength in the stabiliser muscles and preparing the body for the demands of exercise. At this time you’re not only building a foundation, you’re correcting any imbalances.
• Strength is the second phase of training designed to build upon the body’s ability to handle stress and lay the foundation for additional training models.
• Hypertrophy is the third phase of training and focuses on maximal muscle growth. Training and rest periods are designed to force cellular change.
• Max strength is the fourth phase of the training program and focuses on increasing the ability to handle heavier weights.
• Power is the fifth phase and focuses on increasing the force and velocity at which loads can be moved.

When you combine all of this with your goals and a way to measure them you create a training routine custom tailored to you. That is exactly what a certified personal trainer would do. If you want to get an in-depth look at how to build a training routine check out this article. It will guide you through an example routine and explain the rationale behind it.

A Simple And Easy full body workout plan

Now that we’ve covered the basics, here is a great full body workout plan for everyone. It’s a simple and easy training routine that can be done in any gym. It was designed so you can get in, hit it hard and get out. The program focuses on training the body more frequently than other routines. You’ll be training a minimum of three times a week. This training routine can be done as a full body circuit or split up into two segments, Day A and Day B.

Overall you will be hitting your full body. Meaning every muscle in the body will be worked. The beauty of this training routine is that the exercises can be varied. However it is in your best interest to stick with compound exercises based on the limited amount of training time available.

As a refresher compound exercises are movements that involve multiple muscle groups. The reason why they are so valuable is due to the demand they place on the entire body and the recruitment of stabiliser muscle groups.

If you’re going to choose a full body workout plan then you’ll be working out three times a week preferably with days to rest in between. Since the demand on the body is far greater than most exercise routines you’ll want to give yourself ample time to recover.

A lot of lifters prefer a schedule that allows them to train on Monday, Wednesday and Friday. Leaving Tuesday, Thursday and the weekend to recuperate. They also prefer adding in some cardio during these periods. 

The two day split training routine breaks down the exercises into two groups, Day A and Day B. Each day focuses on different exercises that attack different muscle groups. In Day A you’ll be working out your upper body doing push and pull movements. While Day B will consist of legs as well as additional movements for triceps and biceps.

It’s very common for most lifters to do this kind of a work out back to back with one day rest in between. Meaning on Monday you’ll do Day A. On Tuesday you’ll do Day B and rest on Wednesday. Then picking back up with Day A on Thursday, Day B on Friday and rest on Saturday. The choice is entirely up to you. Just be sure to not train more than two days in a row. See an example in the table titled: Simple and Easy Training Routine Two Day Split.

One Last Rep

As you can see time is no excuse for not reaching your goals and building serious strength. By having a basic understanding of your goals, where you are, what you’re capable of and what your limitations are you can knock out a solid workout anywhere. Even in the most sparse hotel gyms these routines can be adapted to meet your needs.

Heck, with a bit of creativity these routines can even be done with bodyweight exercises. Don’t let time be an excuse from keeping you fit. With consistency, creativity and some basic know-how a training routine that is flexible and consists of compound exercises is exactly what the doctor ordered. Happy lifting!