Get Stronger & Build Muscle: The Fittest Full Body Workout Plan

A person doing a full body workout program with a barbell dedlift

Are you ready to transform your body and unlock your strength potential? Look no further! The Fittest has the ultimate full body workout plan that will help you build muscle, lose fat, and improve your overall fitness. Say goodbye to tedious gym sessions and hello to a new era of efficient and effective full body training programs. It's centered around strength (first and foremost... because nothing in nature survives without it), body control, and metabolic conditioning. I guaran-damn-tee you it will take your fitness to a new level and help you become an even more dominant version of yourself... an alpha organism... The Fittest Ever.

We have some of the best world-class fitness coaches masterminding the programming, we update it weekly, and, the best part is that it is all free of charge. So, I challenge you to challenge yourself. Work hard, embrace the suck, and watch what happens. Let’s dive in and explore the secrets of mastering the best full body workout for maximum results.

Key Takeaways

  • Maximize your strength & muscle gains with The Fittest Full Body Workout Program.
  • We have three levels to meet you where you're currently at for your fitness level.
  • Challenge yourself and progress intensity for lasting results in full body workouts.
  • Fuel your routine with nose-to-tail nourishment, sleep, and The Fittest 9 Lifestyle Levers to maximize results!

Understanding Full Body Workouts

Full body workouts are a time-efficient way to engage all major muscle groups in a single session. Incorporating a day of full body workout training program stimulates muscle growth and builds functional strength that has real-world application, saving you countless hours at the gym.

Many people are turning to full body workouts as their preferred training method due to the numerous benefits they offer. One of the main advantages is the ability to work multiple muscle groups, including each individual muscle group, simultaneously, leading to a more balanced physique and overall improvement in functional strength. From compound exercises like the barbell bench press to isolation movements like bicep curls, a well-rounded full body workout plan has it all.

Another great aspect of full body workouts is their adaptability. No matter your fitness level or experience, there’s a full body workout routine that can cater to your specific needs and goals. So whether you’re a beginner looking to build a solid foundation or an advanced athlete seeking new challenges, full body workouts have you covered.

Full Body Workout Program Design

A man performing a barbell back squat with proper form

Designing a full body workout program may seem daunting at first, but once you understand the fundamentals, it becomes a rewarding and effective way to achieve your fitness goals. The key is to include exercises from major movement patterns and complete the total body workout plan with some isolation exercises for optimal results. If you don't know where to start, check out our WORKOUTS page or email us at for guidance.

One popular full body workout program is the The Fittest Full Body Workout Program. It strategically targets upper body exercise days, with bench press and overhead press, along with lower body and core days with squats and deadlifts. Engaging all muscle groups in a single training session maximizes muscle growth and strength gains.

Crafting an effective full body workout routine involves:

  • Dividing your body workout programs to engage all your muscle groups
  • Incorporating compound exercises
  • Determining the appropriate training frequency
  • Focusing on intensity and progression

A well-rounded program should incorporate these elements to ensure a balanced and effective workout.

Compound Exercises

Compound exercises are the foundation of any full body workout. They engage multiple muscle groups simultaneously, allowing you to maximize your training efficiency and build muscle more effectively. Examples of compound exercises include:

  • Squats
  • Bench press
  • Overhead press
  • Deadlifts

Not only do compound exercises help you build strength and power, but they also save time and effort by working multiple muscle groups at once. This means you can get a fantastic full body workout with just a few key exercises. Plus, by using a full range of motion during exercises like:

  • the barbell back squat
  • the deadlift
  • the bench press
  • the overhead press

You can maximize your muscle growth by focusing on building muscle.

To get the most out of your full body workout, be sure to prioritize compound movements like the standing barbell overhead press, which has been proven to be the ultimate exercise for the anterior deltoid, allowing you to lift the heaviest weight and improve your shoulder strength. Focusing on these essential exercises efficiently targets your entire body, leading to impressive results.

Training Frequency

When it comes to full body workouts, training frequency is crucial for achieving optimal results. Working out 4-5 days per week allows for the perfect balance between stimulating muscle growth and providing adequate rest and recovery.

Carefully planning your training sessions and avoiding overdoing it maximizes your strength and muscle gains while minimizing the risk of injury or burnout.

Intensity & Progression

Intensity and progression are key factors in ensuring lasting results in muscle growth and strength gains from full body workouts. Progressive intensity means gradually increasing the weight, reps, or sets of an exercise over time. This concept, known as progressive overload, is essential for pushing your body to its limits and ensuring that you’re making steady progress.

One effective method for progressing your workout is the double progression method, which involves increasing the number of reps before increasing the weight. This approach allows you to safely progress in your training while minimizing the risk of injury.

To stay motivated and track your progress, consider keeping a training diary and jotting down numbers. Monitoring your performance and celebrating your achievements will encourage you to stay consistent with your full body workout routine and continue pushing yourself to new heights.

The Fittest provides downloadable PDFs for each training session so that you can keep track of your progress. Check out The Fittest Workouts for more.

Sample Full Body Workout Routines

a man performing a barbell front squat

No matter your fitness level or experience, we have a full body workout routine tailored to your specific needs and goals. Whether you’re a beginner, intermediate, or advanced lifter, the right program can help you reach your desired fitness objectives.

Let’s explore sample routines for each level to get you started on your full body training journey.

Beginner Routine

The beginner full body workout routine focuses on developing excellent technique and establishing a strong base with fundamental compound exercises. This approach ensures that you build a solid foundation before progressing to more advanced exercises and intensity levels.

Mastering form and technique sets you up for success and minimizes the risk of injury as you advance in your fitness journey.

Intermediate Routine

As you progress to the intermediate level, your full body workout routine should increase in intensity and incorporate more advanced exercises for continued progress. This can include more challenging variations of the basic compound exercises, as well as additional isolation movements to target specific muscle groups.

Pushing yourself to new limits continues to yield impressive gains in strength and muscle growth.

Advanced Routine

a man performing a barbell power clean with proper form

Advanced lifters need a full body workout routine that challenges them with higher volume, intensity, and exercise variety. These workouts should include advanced exercises, such as more complex compound movements (i.e. power cleans) and isolation exercises that target smaller stabilizing muscles.

Continually striving to reach new heights ensures continuous strength growth and muscle building, preventing plateaus in your fitness journey.

Click here... to view a sample day of The Fittest Full Body Workout Plan.

The Power of Nose-to-Tail Eating: Fueling Your Workout Performance and Recovery

a man performing a barbell bent over row with proper form

When it comes to achieving peak workout performance and swift recovery, your diet plays a pivotal role. One dietary approach that has gained traction for its remarkable benefits is the nose-to-tail eating philosophy. Rooted in the consumption of a variety of animal products, this approach provides a holistic array of nutrients that are essential for optimizing your body's function. From increased vitamin intake to enhanced nutrient absorption, let's delve into why embracing a nose-to-tail diet can be a game-changer for your fitness journey.

Animal products harbor an impressive array of essential nutrients that are vital for human health. While plant-based sources offer their own benefits, certain nutrients like choline, creatine, Vitamin K2, and Vitamin B12 are found predominantly in animal products. These nutrients contribute to cognitive function, nervous system health, hormone regulation, and muscle strength and endurance. Synthetic supplementation of these nutrients can be problematic, potentially leading to absorption issues and digestive discomfort. By adopting a nose-to-tail approach, you ensure you're absorbing these nutrients in their most bioavailable and natural form.

One key advantage of including animal fats in your diet is their role in facilitating the delivery and absorption of fat-soluble nutrients such as vitamins A, D, E, and K. These vitamins are crucial for various bodily functions, from regulating systems to immune support. The presence of adequate fats from animal sources ensures that these essential vitamins are effectively absorbed, supporting your overall well-being and workout performance.

Embracing a nose-to-tail diet is about more than just what you eat; it's about how you eat. Here are some guidelines to make the most of this dietary approach:

  1. Prioritize Protein: Aim for 1g of animal protein per pound of your goal body weight. Protein is essential for muscle repair and growth, key aspects of workout recovery.
  2. Embrace Healthy Fats: Incorporate animal fats like butter, tallow, or fatty cuts of meat to optimize the absorption of fat-soluble vitamins.
  3. Consume the Whole Animal: Don't limit yourself to muscle meat alone. Incorporate various parts of the animal for a complete nutrient profile.
  4. Earn Your Carbs: Choose carb sources like sweet potatoes and fruits, especially after intense workouts when your body is more receptive to nutrient absorption.
  5. Ditch Processed Foods: Eliminate processed foods from your diet, as they often lack the nutrients your body needs.
  6. Hydrate Wisely: Opt for water, preferably spring water, to stay hydrated and support your overall health.
  7. Mindful Timing: Finish eating at least 3 hours before bedtime to improve sleep quality and hormone production.
  8. Say No to Harmful Oils and Sugars: Avoid seed oils and refined sugars, as they can hinder your body's optimal function.

Unlocking Your Potential: The Crucial Role of Sleep in Performance and Recovery

In the realm of fitness and athletic prowess, sleep often takes a back seat to rigorous training routines and carefully crafted diets. However, its importance cannot be overstated. Prioritizing sleep isn't just about getting rest; it's about fueling your body's restoration and maximizing your performance and recovery potential. From cognitive rejuvenation to hormonal balance, let's delve into why quality sleep is a cornerstone of success in any fitness journey.

While you sleep, your body undergoes a series of restorative processes. Heart rate slows down, heart rate variability increases, and blood pressure decreases. This orchestrated slowdown gives your heart and vascular system a chance to recover. On the flip side, inadequate sleep has been associated with an increased risk of heart conditions like heart attack, heart disease, and heart failure.

Hormones play a pivotal role in muscle growth, strength gains, and overall fitness progress. Disrupted sleep can throw these delicate hormones off balance, particularly growth hormone and testosterone. By prioritizing your sleep, you're essentially giving your body the optimal environment to regulate these hormones, enhancing your potential to excel in the gym.

Crafting Your Sleep Strategy

Understanding the significance of sleep is just the beginning. Implementing a sleep-friendly routine can take your performance to the next level:

  1. Morning Sun Exposure: Regular sun exposure at the same time each day helps regulate your body's sleep-wake cycle.
  2. Strategic Meals: Finish your last meal 3 to 4+ hours before bedtime to create space for rest.
  3. Connect with Nature: Plant your bare feet on the earth to ground yourself.
  4. Reduce EMF Exposure: Limit exposure to electromagnetic frequencies by using airplane mode and turning off Wi-Fi.
  5. Optimize Environment: Set your room temperature between 64 and 68 degrees and use blackout curtains.
  6. Natural Lighting: Use Himalayan salt lamps at sunset to encourage a natural wind-down.
  7. Mindful Goggles: Wear UVEX safety goggles a few hours before bedtime to minimize blue light exposure.
  8. Nasal Breathing: Breathe through your nose to support optimal oxygen intake.
  9. Sleep Optimization: Consider sleep optimization products like REST from The Fittest to enhance your sleep quality.
  10. Sleep Surface: Choose a natural, supportive sleep surface such as wool or cotton instead of synthetic mattresses.

Incorporating these practices into your routine can significantly elevate your sleep quality, propelling you towards peak performance and quicker recovery. Additionally, don't underestimate the role of a nose-to-tail diet, as the bioavailable nutrients found in animal products, like vitamin A, contribute to a balanced circadian rhythm and restful sleep.

Tips for Maximizing Full Body Workout Results

Liver King performing cable chest flys with proper form

To get the most out of your full body workouts, remember to prioritize compound movements, use proper form, and incorporate progressive overload. Compound exercises, such as squats, deadlifts, and bench presses, engage multiple muscle groups simultaneously and are the foundation of any full body workout plan.

Proper form and technique are crucial for maximizing the effectiveness of your exercises and minimizing the risk of injury. Be sure to learn the correct posture, range of motion, and breathing technique for each exercise in your full body training program. If you have doubts, email us at

Lastly, progressive overload is key for ensuring lasting results in muscle growth and strength gains. Gradually increasing the intensity of your exercises over time continues to challenge your body and ensure steady progress. Keep track of your performance and celebrate your achievements to stay motivated and consistent with your full body workout routine.

Common Full Body Workout Mistakes to Avoid

a man performing a barbell snatch from the ground with proper form

To maximize your full body workout results, be sure to avoid common mistakes that can hinder your progress. One major mistake is overtraining, which can lead to injury, burnout, and plateaus in muscle growth and strength gains. Ensuring your body gets enough rest and recovery time between workouts is crucial to avoid overtraining.

Another common mistake is neglecting proper form and technique. Poor form can lead to injury and diminished workout effectiveness. Always take the time to learn and practice proper form for each exercise in your full body workout routine.

Lastly, don’t underestimate the importance of nutrition and recovery. A well-rounded, nutrient-dense diet is essential for fueling your workouts and promoting muscle growth. Be sure to prioritize rest days and listen to your body to ensure that you’re making the most of your hard work.

If your not sure where to start, and want to avoid the common pit falls, email us at

Combining Full Body Workouts with Other Training Modalities

a man performing a sled push

For a well-rounded fitness routine, consider combining your full body workouts with other training modalities, such as endurance and flexibility exercises. Incorporating various types of exercise into your regimen enhances overall fitness, prevents plateaus, and reduces the risk of injury.

Adding monostructural exercises like running, cycling, and swimming, as well as flexibility exercises like Pilates, can complement your full body workout routine and help you achieve optimal results. By integrating these additional training modalities, you’ll create a more holistic approach to exercise and improve your overall health and fitness.

Full Body Workouts at Home

a man performing a sled pull

Full body workouts can be easily adapted for home settings, allowing you to maintain your fitness routine even when you can’t make it to the gym. With minimal equipment, such as dumbbells, resistance bands, and bodyweight exercises, you can effectively target all major muscle groups and achieve impressive results.

For those without access to a gym or limited space, there are plenty of alternative exercises that can be performed at home. For example, you can replace lying leg curls with hamstring curls using a resistance band, or perform push-ups instead of the barbell bench press.

Being creative and resourceful allows you to achieve an effective full body workout from the comfort of your own home.


In conclusion, full body workouts offer an efficient and effective way to build muscle, lose fat, and improve overall fitness. By incorporating compound exercises, prioritizing proper form, and focusing on intensity and progression, you can unlock your true strength potential. Don’t forget the importance of nutrition and recovery, as well as combining your workouts with other training modalities for a well-rounded approach to fitness. Now, it’s time to take action and start your journey towards a stronger, healthier you. Visit or send us an email to The Fittest version of yourself awaits.

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