This mass building routine is perfect for lifters who want to give full body workouts a try. All major muscle groups are trained, and the program includes a 20 rep set of squats.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Beginner
Program Duration
12 weeks
Days Per Week
3
Time Per Workout
45-60 minutes
Equipment Required
Barbell, Bodyweight, Dumbbells
Target Gender
Male, Female
G2F Full Body Workout Routine
Day
1
Muscle Group Target
Full Body
| Exercise | Sets | Reps |
| Squats | 5 | 20 |
| Bench Press (Ramped) | 5 | 15 |
| Barbell Row (Ramped) | 5 | 15 |
| Upright Row | 5 | 10 |
| Skullcrushers | 3 |
10 |
| Barbell Curls |
3 |
10 |
| Leg Curls |
3 |
15 |
| Incline Crunch |
3 |
15 |
Day
2
Muscle Group Target
Full Body
| Exercise | Sets | Reps |
| Deadlifts (Ramped) | 3 | 5 |
| Stiff Leg Deadlift | 2 | 12 |
| Seated Overhead Press | 3 | 10 |
| Pull Ups or Inverted Rows | 3 | 15 |
| Dips | 3 | 15 |
| Barbell Shrugs |
3 | 10 |
| Standing or Seated Calf Raise |
3 | 15 |
| Hanging Knee Raise |
3 | 60 sec |
Day
3
Muscle Group Target
Full Body
| Exercise | Sets | Reps |
| Squats (Ramped) | 3 | 15 |
| Goblet Squats | 2 | 15 |
| Incline Dumbbell Bench Press | 3 | 10 |
| One Arm Dumbbell Row | 3 | 15 |
| Side Lateral DB Raise | 3 | 15 |
| Cable Tricep Extensions |
3 | 10 |
| Barbell Curls |
3 | 10 |
| Leg Curls |
3 | 15 |
| Kneeling Cable Crunches |
3 | 15 |