Full Body Workout Templates

Legs, Torso, Arms (4 options)

Legs, Back, Chest, Arms

Legs, Chest, Back, Arms

Back, Chest, Arms, Legs

Chest, Back, Arms, Legs


  • Pick only one workout from the 4 full body workout variations above.
  • Change exercises monthly. Try an alternative template next month or stick to your favorite template.
  • Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
  • Choose basic exercises when possible (ie: choose bold or regular typeface exercises listed in exercise subdirectories).

~ Choose one exercise which involves Erector Spinae as a stabilizer or synergist. See complementary pairing of exercises involving low back.

+ For deconditioned beginners, choose an auxiliary abdominal exercise (italics exercise) which do not involve hip flexors. For all others with strong abdominals and a healthy low back, consider choosing a basic abdominal exercise (bold or regular type face exercise) which utilize hip flexors. Higher reps are typically performed for abdominal exercises (eg: 15-20 reps) with an emphasis on muscular endurance.

♦ Choose either a Side Deltoid or Front Deltoid exercise in effort to minimize workout length. Inclusion of a Side Deltoid exercise generally minimizes redundancy since Front Deltoid already assists during Chest exercise. However a Front Deltoid exercise may be programmed periodically instead for variety.

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