Full-Body Split

Workout Program

Things you need to know:

You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.

You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.

Split Workout Program divides your training sessions based on specific muscle
groups or movement patterns, focusing on different areas of the body on different days.
Unlike full-body workouts, split routines allow you to target certain muscles with more
volume and intensity, leading to better muscle growth and recovery.

Full-Body Split is a workout program where each session targets the major muscle
groups of the entire body. Instead of focusing on one or two muscle groups per workout
 (as in a body part split), a full-body split involves exercises that engage the chest, back,
shoulders, arms, legs, and core within the same session. This split is typically done 3-6
times per week, allowing you to work each muscle group multiple times.

Benefits:
Efficient use of time by targeting the whole body in one session.
Allows more frequent stimulation of muscles, which can be great for muscle growth
and strength development.
Better for overall fitness and functional strength.
Suitable for fat loss, muscle building, and general conditioning.
Great for beginners or those with a busy schedule.

Program Notes:

Rest days: You may take one rest day on Day 7 (Sunday) or after every 2-3 days of
training.
Rest between sets: 60-90 seconds for hypertrophy and endurance days, 2-3 minutes for
strength-focused and power-focused exercises.
Progressive overload: Gradually increase the weight, reps, or sets as you progress.
Core work: Core exercises are included at the end of most sessions to enhance stability
and strength.
Recovery: Since full-body splits are demanding, ensure proper recovery through sleep,
nutrition, and stretching.

This 6-day Full-Body Split Workout Program provides a balance of strength, hypertrophy,
power, and endurance to promote overall muscle growth and functional fitness.
Workout Program 1: Full Body (Strength-Focused)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Barbell Back Squats

Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate

Number of Reps and Sets : ( 5 Reps, 4 Sets )

Flat Barbell Chest Press

Equipment: Olympic bar and Flat Bench

Number of Reps and Sets : ( 5 Reps, 4 Sets )

 Conventional Deadlift

Equipment: Olympic Bar w/ Plate

Number of Reps and Sets : ( 5 Reps, 4 Sets )

Shoulder Overhead Press

Equipment: Dumbbell or barbell

Number of Reps and Sets : ( 6 Reps, 3 Sets )

Pull-Ups

Equipment: Pull-ups bar

Number of Reps and Sets : ( 8 Reps, 3 Sets )

Plank

Equipment: Mat

Numbers of reps/min and sets: ( 1 min, 3 set )

 Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 2: Full Body (Hypertrophy-Focused)

Dynamic Stretching

Arm Circles ( 30 seconds )

 Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Leg Press

Equipment: Leg Press Machine

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Dumbbell Incline Chest Press

Equipment: Dumbbell and Incline Bench

Number of Reps and Sets : ( 10 Reps, 4 Sets )

Romanian Deadlift

Equipment: Dumbbell or Kettlebell or Olympic Bar or Ez bar

Number of Reps and Sets : ( 10 Reps, 4 Sets )

 Seated Cable Row

Equipment: Weighted Horizontal Cable Machine

Number of Reps and Sets : ( 10 Reps, 3 Sets )

Dumbbell Shoulder Lateral Raise

Equipment: Dumbbell

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Russian Twist

Equipment: Mat and any weights

Number of Reps and Sets : ( 20 Reps, 3 Sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
 Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 3: Full Body (Functional Strength)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

 Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Trap Bar Deadlifts

Equipment: Olympic Hex Trap Bar

Number of Reps and Sets : ( 5 Reps, 4 Sets )

Push-Ups

Equipment: No Weights

Number of Reps and Sets : ( 15 Reps, 4 Sets )

Walking Lunges

Equipment: No Weights or Dumbbell or Kettlebell

Number of Reps and Sets : ( 12 Reps each side, 3 Sets )

Pull-Ups
 Equipment: Pull-ups bar

Number of Reps and Sets : ( 8 Reps, 4 Sets )

Dumbbell Step-Ups

Equipment: Dumbbell and plyo box or a step-up board

Number of Reps and Sets : ( 10 Reps each side, 3 Sets )

Mountain Climbers

Equipment: Mat

Numbers of reps/sec and sets: ( 30 sec, 3 set )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

 Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 4: Full Body (Power/Explosiveness)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

 Power Cleans

Equipment: Olympic Bar w/ Plate

Number of Reps and Sets : ( 3 Reps, 4 Sets )

Push Press

Equipment: Olympic Bar w/ Plate

Number of Reps and Sets : ( 6 Reps, 4 Sets )

Jump Squats

Equipment: None

Number of Reps and Sets : ( 10 Reps, 3 Sets )

Box Jumps

Equipment: Plyo Box

Number of Reps and Sets : ( 10 Reps, 3 Sets )

 Kettlebell Swing

Equipment: Kettlebell

Number of Reps and Sets : ( 15 Reps, 3 Sets )

Hanging Leg Raises

Equipment: Pull-ups bar

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 5: Full Body (Muscle Endurance)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Goblet Squat

Equipment: Dumbbell or Kettlebell

Number of Reps and Sets : ( 15 Reps, 4 Sets )

 Push-Ups

Equipment: No Weights

Number of Reps and Sets : ( 15 Reps, 4 Sets )

Single Arm Bent over Row

Equipment: Dumbbell or Kettlebell

Number of Reps and Sets : ( 12 Reps each side, 4 Sets )

Alternating Side Lunge

Equipment: No Weights or Dumbbell or Kettlebell

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Bicep Curl

Equipment: Dumbbell or Ez bar or barbell or Kettlebell

Number of Reps and Sets : ( 12 Reps, 3 Sets )

 Shoulder Tap Plank

Equipment: Mat

Numbers of reps/taps and sets: ( 30 taps, 3 set )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 6: (Strength and Core Focused)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Sumo Squats

Equipment: Dumbbell or Kettlebell

Number of Reps and Sets : ( 6 Reps, 4 Sets )

Dumbbell Flat Bench Chest Press

Equipment: Dumbbell and Flat Bench

Number of Reps and Sets : ( 8 Reps, 4 Sets )

 Bent Over Row

Equipment: Dumbbell or barbell

Number of Reps and Sets : ( 8 Reps 4 Sets )

Bulgarian Split Squats

Equipment: bench or any elevated and Dumbbells or kettlebell or none

Numbers of reps and sets: ( 10 reps each side, 3 sets )

Tricep Dips

Equipment: Bench

Number of Reps and Sets : ( 10 Reps, 3 Sets )

Sit ups

Equipment: Mat

Number of Reps and Sets : ( 12 Reps, 3 Sets )

 Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )