A total body workout to build muscle is perfect for beginners or people who want to start training after a period of inactivity. Although it’s hard to find a good total-body workout routine that’s truly effective, there are some really great workouts that should work for most people.

When you are not used to weight training, it is extremely important to start slowly and increase the intensity slowly and that is why such workouts are necessary. The bodybuilding routine that I will show you should be taken as an example and a guide, not as a strict rule. You can modify this workout for better results.

Extreme full body workout routine to build muscle

training number 1

Bench press – 4×12 reps
Incline Press – 4×12 reps
Cable Crossovers – 4×15 reps
Pull-ups: 4 reps max
Barbell Rows – 4×10 reps
Deadlift – 3×12 repetitions
Dumbbell Shoulder Press – 4×12 reps
Lateral Side Raises – 4×12 reps
Crunches – 3x to max
Lying leg raises: 3 times to the maximum

training number 2

Squats – 4×12-15 repetitions
Hack Squats – 4×12 reps
Leg extensions – 4×12 repetitions
Leg curl – 4×12 reps
Barbell curl – 4×12 reps
Concentration Curls – 4×12 reps
Triceps Push – 4×12 reps
Seated Triceps Press – 4×12 reps

Week 1

Monday – Training (W) 2
Tuesday – Rest
Wednesday – My 1
Thursday – Rest
Friday – Rest
Saturday – W 2
Sunday – Rest

week 2

Monday – My 1
Tuesday – Rest
Wednesday – Rest
Thursday – My 2
Friday – Rest
Saturday – W 1
Sunday – Rest

It is very important to use weights for these exercises that you can handle and to perform these exercises with proper form. Most people use too heavy weights because they want to look great and they don’t grow their muscles. Another very important factor, to which very few pay attention, is the breaks between series. Some guys start daydreaming and take a break between sets for 5 minutes or more. The rest period between sets should be 1 minute or even less. If you’re not focused, no total-body workout will help you build muscle.

When you go to the gym then you go there for training and training alone, forget about talking to others, mobiles or even music. Focus on the exercise you are doing. This full-body workout works really well, and if you do it correctly, you’ll be exhausted by the end.