To get your muscle swole on, you need a proper workout plan that can help you achieve your fitness goal. There are myriad workout plans you can choose from depending on how you train your muscles. However, if you’re looking for a total body workout program, you have come to the right place. In this article, I’ll share the ultimate 6 week full body workout plan that you can do at the gym to boost your strength and build muscles.
This workout routine is suitable for all fitness enthusiasts, whether man or woman, beginner or intermediate.
The interval between sets and exercises: Take one to two minutes of rest between each set and two to three minutes between exercises.
The number of exercises per day: You’ll do 6 to 8 exercises to train your entire body on every training day.
How to perform workouts: Complete all sets of an exercise before moving on to another. Doing them into circuits requires a greater deal of strength and stamina. So it would be good to perform recommended sets of one exercise at a time.
Loads and reps: Increase the load when you decrease the repetitions and lift the weights that are heavy enough to complete the suggested reps. Here’s how much you should lift if you do four sets of 12, 10, 8, and 6 reps.
Set 1: Lift weight at 60% of your 1RM, perform 12 reps.
Set 2: Perform 8-10 reps at 80% of your 1RM
Set 3: Do 6-8 reps at 100% of your 1RM
Set 4: Do 4-6 reps at 100% of your 1RM
The number of sets: If you’re a beginner, you can do three sets of each exercise. And do all the sets mentioned in the program if you’re an intermediate.
Consistency: By repeating the same movement again and again, you’ll be able to lift heavier and gain more muscles over time.
Modification: You can include, exclude, or replace some exercises depending on your need. You can check out plenty of compound exercises to include in this program.
Download this workout plan if you want to use it offline.
FAQs about Total Body Workout Routine
Can you transform your body in 6 weeks?
You’ll not see substantial gain in six weeks. But you’ll start seeing the progress in your body if you stay consistent and disciplined in your training, diet, and sleep.
Muscle building also depends on various factors, including genetics; that’s why someone’s body responds quicker than the others. So, don’t compare yourself with anyone.
Workout consistently, take care of your diet, get quality sleep, track your progress, and keep patience to get the desired results faster. Just work out for getting fitter, stronger, and bigger, and you’ll see the stunning results in only six weeks.
How many times a week should you do full-body workouts?
Depending on your fitness level, you can do the total body training two to four times a week.
Full-body workout or split, which one is better?
Both are better. A study suggested that the total body training increase more strength than split training while the split routine builds more mass than the total body workout in the experienced muscle builders (2).
Several studies like these two concluded no significant differences between total body and split routine in terms of building strength and mass.
So, you can try both of them and choose the one that yields the maximum results.
Should you perform cardio on your rest days?
Yes, you can perform a short cardio session, typically 20 to 30 minutes, on your rest days. But make sure not to overtrain yourself because allowing your trained muscles to rest is needed to gain muscles.
Can you lose weight using full body workout training?
Your weight loss primarily depends on calorie consumption. However, exercise has a positive impact on overall health, including fat loss, so including it in your lifestyle will be pretty helpful.
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Health Disclaimer: Our contents are for information purposes only and should not be substituted with personal health or medical advice. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program.