Full Body Workout in Your Home Gym

kai shaku wears a tanktop from garagegymlife.netWhy Do A Full Body Workout?

Whether you’re a beginner or an intermediate lifter, a full body workout is always an great option. You can stimulate muscle growth 2 or 3 times a week and also work on your strength. If your workout time is limited, a full body workout spares time for your family, your business or other important things in your life without sacrificing your fitness goals.

Important Elements

But how to create it? What are the most important things? For this to be a full body workout, you need to be sure to cover all main body functions which are Push, Pull, Squat and Hip Hinge!

Examples exercises for each function include:

Pushbench press, military press, dumbell bench press, dumbell shoulder press, push press, push ups, dips

Pull: All kinds of vertical or horizontal rows like pull/chin ups,  dumbell rows, Yates Rows , inverted Rows

Squat: squats, front squats, lunges and all other squat variations

Hip-Hinge:deadlift (sumo or conventional), romanian deadlift, hip thrusts, good mornings,

First Things First!

Be sure to pick one exercise of each in your full body workout routine. If you want strength and muscle growth, vary the rep ranges and pick the most important exercise for your goals first. If you’ve got the time, feel free to put some isolation exercises or core training at the end of the workout to work on weak areas.

Sample full body workout:

Garage Gym coach Kai Shaku

Barbell Curls are a solid part of a home workout

Day 1

  • Squat: squats 5x 3-5 reps
  • Pull: dumbell rows 3x 6-8 reps
  • Push: dumbell bench press 3x 8-12 reps
  • Hip-Hinge: hip thrusts 3x 8-12 reps
  • isolation exercise: barbell curls 3x 12-15 reps
    isolation exercise:  french press 3x 12-15 reps

Day 2

  •  Push: bench press 5x 3-5 reps
  • Pull: pull ups 3x 6-8 reps
  • Squat: front squats 3x 8-12 reps
  • Hip-Hinge: romanian deadlifts 3x 8-12 reps
  • isolation exercise:  hanging leg raises 3x 12-15 reps
  • isolation exercise:  crunches 3×12-15 reps

​Day 3

  • Hip-Hinge: deadlifts 5x 3-5 reps
  • Push: military press 3x 6-8 reps
  • Pull: Yates rows 3x 8-12 reps
  • Squat: lunges 3x 8-12 reps
  • isolation excercise:  triceps extensions 3x 12-15 reps
    isolation excercise:  scott curls 3x 12-15 reps

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