Creating A Full Body Workout 

Full body workouts are designed to improve your functional strength and target 
multiple muscle groups simultaneously (causing ​massive​ calorie burn). My 
personal training style is very simple and straightforward. I believe simplicity is 
the cousin to consistency. 
 

 
 
In this guide I will teach you how to quickly build a full body workout for yourself!  
 

Instructions 

- Pick 1-2 exercises from each category. 

- Perform 3-4 sets of 8-12 reps for each 
exercise. 
- Rest 30-60 secs between each set 
- Rest 1-2 minutes between each exercise) 
- Choose a weight that challenges you slightly, 
but still allows you to complete the 
suggested set and rep amounts. 
- Perform routine 2-3 times per week 

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 Creating A Full Body Workout 
 
 
Push  Knee Dominant 
——————  —————— 
● Barbell chest press  ● Bodyweight squat 
● Dumbbell chest press  ● Barbell squat 
● Push up  ● Smith machine squat 
● Elevated push up  ● Leg press 
● Barbell overhead press  ● Split-squat 
● Cable Fly  ● Walking dumbbell lunges 
● Incline bench press  ● Dumbbell reverse lunge 
  ● Goblet squat 
● Dumbbell front squat 
 
● Barbell front squat 
Overhead Press    
—————— 
● Dumbbell overhead 
press   Hinge  
● Machine overhead  —————— 
press  ● Barbell deadlift 
● Single arm dumbbell  ● Dumbbell deadlift 
press  ● Barbell hip thrust 
● Military press  ● Kettlebell swing 

 
Pull   
——————  Core/Carries 
● Barbell row  —————— 
● Dumbbell row  ● Body weight russian 
● T-Bar row  twist 
● Lat pulldown  ● Dumbbell russian twist 
● Wide grip seated  ● Superman 
cable row   ● Wood chops 
● Close grip seated  ● Sit ups 
cable row  ● Dumbbell farmer carry 
● Pull-up  ● Dumbbell at chest 
● Assisted pull-up  farmer carry 
 
 
 
 

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