Progression Calculator
Progressive Weight Calculator
Calculate your weekly weight progression for barbell lifts based on the article's recommended 2.5kg increments.
Why This Matters: As the article explains, adding 2.5kg weekly is optimal for consistent strength gains without risking injury. This calculator helps you implement the progressive overload principle that's critical for real results.
There’s no magic formula for the best full body workout. But there is a simple truth: if you want to build strength, burn fat, and move better without spending hours in the gym, you need to train your whole body with movements that actually work. Forget machines that isolate one muscle at a time. The best full body workout uses heavy, compound lifts that hit multiple joints and muscle groups together. It’s not about doing more-it’s about doing the right things, with enough intensity, and enough consistency.
Why Full Body Workouts Work Better Than Split Routines
Most people think they need to split their workouts: chest day, leg day, back day. That’s what you see in magazines. But research from the Journal of Strength and Conditioning Research shows that full body training three times a week leads to equal or better muscle growth and strength gains than split routines-especially for people who aren’t elite athletes.
Here’s why: full body workouts let you train each muscle group more frequently. Muscles grow when they’re stressed and recovered. Training a muscle twice a week is better than once. And full body routines make that easy. You’re not skipping legs for three days because you did squats yesterday. You’re hitting them again in 48 hours, which keeps protein synthesis elevated and builds more muscle over time.
Plus, full body workouts burn more calories per session. More muscles moving = more energy used. That’s why people who switch from split routines to full body often lose fat faster-even without changing their diet.
The Core Movements That Make Up the Best Full Body Workout
The best full body workout isn’t a random mix of exercises. It’s built around five foundational movements that cover every major muscle group:
- Barbell Back Squat - Hits quads, glutes, hamstrings, core, and even your upper back.
- Barbell Deadlift - Works your entire posterior chain: glutes, hamstrings, lower back, traps, and grip.
- Barbell Bench Press - Builds chest, shoulders, and triceps. The king of pushing movements.
- Overhead Press - Strengthens shoulders, triceps, and core stability. Also improves posture.
- Barbell Row - Develops a thick back, biceps, and rear delts. Balances out the bench press.
These five lifts cover everything. No machine. No isolation curls. No leg extensions. Just heavy, controlled, compound movements that force your body to adapt.
Some people add pull-ups. That’s fine. But if you’re doing barbell rows, you’re already getting most of the back work you need. Pull-ups are a bonus, not a requirement.
A Real-World Full Body Workout Plan
Here’s what a practical, effective full body routine looks like-no fluff, no nonsense. Do this three times a week, with at least one rest day between sessions. You can do it on Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday. Doesn’t matter. Just stick to it.
Workout A
- Barbell Back Squat - 4 sets of 5 reps
- Barbell Bench Press - 4 sets of 5 reps
- Barbell Row - 4 sets of 5 reps
- Overhead Press - 3 sets of 6-8 reps
- Plank - 3 sets of 45 seconds
Workout B
- Deadlift - 3 sets of 5 reps
- Overhead Press - 4 sets of 5 reps
- Barbell Row - 4 sets of 5 reps
- Barbell Squat - 3 sets of 6-8 reps
- Farmer’s Carry - 3 sets of 40 meters
Alternate between Workout A and Workout B each session. So your week looks like: A, B, A. That’s it.
Progression is simple: add 2.5kg to the bar every week on the main lifts (squats, deadlifts, bench, rows). If you can’t do it, stay at the same weight until you can. Don’t rush. Strength builds slowly. But it builds for life.
How Long Should a Full Body Workout Take?
With this plan, you’ll be in and out of the gym in 45 to 60 minutes. That includes warm-up and rest between sets. No 90-minute marathons. No endless sets of dumbbell flyes. Just focused, intense work.
Rest periods? 2 to 3 minutes between heavy sets. Less than that, and you won’t recover enough to lift heavy again. More than that, and you’re wasting time. Two minutes is the sweet spot for strength gains.
Warm-up: 5 minutes on the bike or rower, then 2 light sets of each lift before your working sets. That’s it. No dynamic stretching routines that take 15 minutes. Just move the joints and get the blood flowing.
Why This Works Better Than HIIT or CrossFit
You’ll see people doing 20-minute HIIT circuits with kettlebell swings, box jumps, and burpees. They say it’s “efficient.” But here’s the truth: you can’t get strong doing HIIT. You can get winded. You can burn calories. But you won’t build serious muscle or increase your 1-rep max.
Same with CrossFit. It’s fun. It’s social. But it’s not optimized for strength or muscle growth. The workouts are random. You’re not progressively overloading. You’re doing a different workout every day. That’s not a program. That’s chaos.
This routine is predictable. It’s measurable. You know exactly what you’re lifting each week. You track it. You improve it. That’s how real progress happens.
What About Cardio?
You don’t need to do extra cardio with this plan. The compound lifts alone raise your heart rate and burn fat. But if you want to add some, do it on rest days. A 20-minute walk, a light bike ride, or a swim. Keep it easy. You’re not trying to exhaust yourself. You’re trying to recover so you can lift heavier next time.
Don’t confuse cardio with fat loss. Fat loss happens when you eat less than you burn. Not when you run on a treadmill for an hour. Focus on your diet. The workout just helps you look better doing it.
What If You Don’t Have a Barbell?
If you’re working out at home or in a gym without heavy barbells, you can still build a great full body routine. Use dumbbells. Use resistance bands. Use bodyweight.
Replace the barbell squat with goblet squats. Swap the deadlift for Romanian deadlifts with dumbbells. Use dumbbell bench press instead of barbell. Do pull-ups or inverted rows for back work. Use dumbbell overhead press.
It won’t be as effective as barbells for long-term strength. But it’s still way better than doing machine circuits. And if you’re consistent, you’ll still get stronger and leaner.
Common Mistakes People Make
Here’s what kills progress:
- Doing too many exercises. Five moves is enough. Ten is too many.
- Skipping progression. If you’re not adding weight over time, you’re not getting stronger.
- Going too heavy too fast. Form breaks down. Injuries happen. Slow and steady wins.
- Not resting enough. You can’t train hard every day. Your muscles need recovery.
- Ignoring diet. You can’t out-train a bad diet. Protein intake, sleep, and calories matter more than the workout itself.
The most common mistake? People quit after two weeks because they don’t see results. That’s normal. Strength and muscle don’t show up overnight. It takes 6 to 8 weeks of consistent effort before you start noticing real changes. Stick with it.
Real Results: What to Expect
After 4 weeks: You’ll feel stronger. Your lifts will go up. You’ll sleep better. Your clothes will fit looser.
After 8 weeks: People will notice your posture. Your shoulders will look broader. Your back will look thicker. Your legs will have shape.
After 12 weeks: You’ll look like someone who trains seriously. Not because you’re using fancy gear or supplements. But because you did the same five lifts, three times a week, and kept adding weight.
This isn’t about being the strongest person in the gym. It’s about being stronger than you were last month. That’s the only comparison that matters.
Is a full body workout good for beginners?
Yes. Full body workouts are ideal for beginners because they teach proper movement patterns, build overall strength quickly, and don’t require advanced knowledge. Start with lighter weights and focus on form. Progress slowly. You’ll build a solid foundation faster than with split routines.
Can I do a full body workout every day?
No. Your muscles need time to recover. Training the same muscle groups daily leads to overtraining, fatigue, and injury. Three times a week with rest days in between is the sweet spot for most people. If you want to move more on off days, walk or do light mobility work.
Do I need equipment for a full body workout?
Barbells and dumbbells work best, but you can still build a strong full body routine with just bodyweight. Push-ups, pull-ups, squats, lunges, and planks can get you far. Add resistance bands or kettlebells if you can. The key is consistency-not gear.
How long until I see results from a full body workout?
You’ll feel stronger in 2-3 weeks. Visible changes in muscle tone and fat loss usually show up between 6 and 12 weeks. It depends on your diet, sleep, and how consistently you train. Don’t compare yourself to social media. Real progress takes time.
Should I do cardio with my full body workout?
Not during your lifting sessions. Your energy should go into getting stronger. But if you want to improve cardiovascular health or burn extra calories, add a 20-minute walk or bike ride on rest days. Keep it low intensity. Don’t turn your recovery day into a workout.
Next Steps: What to Do Today
Don’t wait for the perfect time. Start now.
- Write down the five core lifts: squat, deadlift, bench press, overhead press, row.
- Choose your first workout (A or B) and pick a weight you can lift for 5 reps with good form.
- Set your next three gym sessions on your calendar.
- Track every set in a notebook or app. Write down the weight and reps.
- Next week, add 2.5kg to the bar.
That’s it. No apps. No subscriptions. No fancy gear. Just you, a barbell, and a plan. The best full body workout isn’t complicated. It’s just hard enough to make you better-and simple enough that you’ll actually stick with it.