Doing total body workout training is a great way to get more work done in less time. It allows you to target almost each muscle group on every training day and helps build strength, muscle mass, and endurance.
I’ve created an easy-to-follow and effective 8 week full body workout plan for men and women.
Anyone who wants to scale up their fitness level and improve their physique can try this routine in the gym.
Workout Plan Description
Program goal: Increase strength, endurance, and muscle mass and improve body composition.
Targeted gender: This 8-week full-body workout plan is suitable for both men and women.
Estimated workout duration of one session: The one session will take around 45-60 minutes to complete.
Workout frequency per week: You’ll train three times a week throughout the eight weeks of training. Once you complete this program, you can try 4 day full body workout routine.
Pre-workout warm-up: Warming up before lifting weight is an efficient way to increase performance. You can do some of the best cardio exercises for five minutes to increase your heart rate and oxygen flow.
Type of exercises you’ll do in this program: I’ve included both compound and isolation exercises in this workout routine that will help you improve your overall fitness.
How much weight you should lift: You can lift as heavy as you like as long as you perform the suggested sets and reps with the correct form.
Optional core workout: I haven’t included abs abdominal specific exercises in this routine, but if you want to perform them, you can check out this core workout category.
The 8 Week Full Body Workout Plan to Build Muscle
Schedule:
- Monday – Workout
- Tuesday – OFF
- Wednesday – Workout
- Thursday – OFF
- Friday – Workout
- Saturday – OFF
- Sunday – OFF
Week 1
Perform three sets of 10 to 12 reps for each exercise with one to three minutes of rest between sets.
- Sets: 3
- Reps: 8-12
- Rest: 1-3 minutes
Week 2
You’ll do three sets of 10 to 12 exercises for each movement.
- Sets: 3
- Reps: 10-12
- Rest: 1-2 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Barbell Back Squat | Pull-ups/Chinups | Front Lat Pulldown |
| Incline DB IYT Raises | Machine Leg Press | Seated Cable Rowing |
| Bar Dips | Flat Bench Press | Dumbbell Pullover |
| One-arm Dumbbell Row | Incline Dumbbell Press | DB Romanian Deadlift |
| Reverse Pec Dec Fly | Dumbbell Lateral Raise | Dumbbell Biceps Curl |
| Concentration Curl | Incline Plank Rowing | One-arm Tricep Extension |
Week 3
- Sets: 3
- Reps: 8-12
- Rest: 1-3 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Barbell deadlift | Front Lat Pulldown | Barbell Back Squat |
| Dumbbell Arnold Press | Barbell T rowing | Incline Bench Press |
| Dumbbell Bench Press | Bar Dips | Dumbbell Lateral Raise |
| Tricep Pushdown | Chinups | Bent-over Barbell Row |
| Barbell Curl | DB Rear Delt Fly | Dumbbell Pullover |
| Dumbbell Step-up | H2L Cable Woodchop | Landmine Oblique Twist |
Week 4
- Sets: 3
- Reps: 8-12
- Rest: 1-3 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Dumbbell IYT Raises | Pullups/Chinups | Dumbbell Sumo Squat |
| Pec Dec/ H2L Chest Fly | Bar Dips | V Grip Lat Pulldown |
| Seated Cable Rowing | Machine Leg Press | Flat Bench Press |
| Hammer Curl | Bent-over Barbell Row | Dumbbell Lateral Raise |
| Dumbbell Lunges | DB Rear Delt Raises | Dumbbell Shrug |
| Dumbbell RDL | Deficit Pushup | 10-min Abs Workout |
Week 5
- Sets: 3
- Reps: 8-12
- Rest: 1-3 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Barbell Deadlift | Barbell Back Squat | Flat Bench Press |
| Dumbbell Arnold Press | Chin-ups | Bar Dips |
| Dumbbell Lateral Raise | Lat Pulldown | Barbell Thruster |
| Incline Hammer Chest Press | Seated Cable Rowing | Dumbbell Pullover |
| Tricep Pushdown | Face Pull | Dumbbell Shrug |
| One-arm Dumbbell Row | Hip Thrust | Romanian Deadlift |
Week 6
- Sets: 3
- Reps: 8-12
- Rest: 1-3 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Dumbbell IYT Raises | Russian KB Swings | Front Lat Pulldown |
| Incline Hammer Chest Press | Dumbbell Step up | Dumbell Lunges |
| Parallel Cable Fly | Bent-over Barbell Row | Deficit Pushup |
| One-arm Cable Lateral Raise | Seated Machine Leg Curl | Decline DB Bench Press |
| Decline Dumbbell Squeeze Press | Bar Dips | Barbell Skull Crusher |
| Dumbbell Step-up | Chinups | Biceps Curl |
Week 7
- Sets: 3
- Reps: 8-12
- Rest: 1-3 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Barbell Jammers | Flat Bench Press | Barbell Deadlift |
| Lateral Raises | Incline Dumbbell Press | Front Lat Pulldown |
| DB Rear Delt Fly | Barbell T Bar Row | Arnold Press |
| One-arm Dumbbell Row | Hack Squat | Lateral Raises |
| Cable Woodchop | Leg Extension | Dumbbell Pullover |
| Low Back Extension | 10-min Triset Abs Workout | Face Pull |
Week 8
- Sets: 3
- Reps: 8-12
- Rest: 1-3 minutes
| Monday | Wednesday | Friday |
|---|---|---|
| Standing DB IYT Raises | Barbell Back Squat | Barbell Jammers |
| Deficit Pushup | Lat Pulldown | Dumbbell Lateral Raise |
| Bent-over Barbell Row | Seated Row | One-arm Dumbbell Row |
| Flat Barbell Bench Press | Arnold Press | DB Rear Delt Raise |
| Pec Deck Fly | Incline DB Bench Press | Bar Dips |
| Tricep Pushdown | 15-min Triset Abs Workout | Chinups |
8 Week Total Body Workout Plan PDF
I hope you liked the above program. You can also download the portable file to use this routine whenever you like.
Can You Transform Your Body in 8 Weeks?
It is not possible to transform your physique in eight weeks. However, you’ll feel stronger and fitter once you complete the above 8 week total body workout plan.
Physique transformation depends on multiple things, such as consistent training, proper diet, genes, and muscle recovery.
If you train consistently, your strength and muscles will increase gradually, and you’ll have a better physique.
I’ve written a detailed article on how much time muscle building takes; you can check that out for more information.
