Build Every Major Muscle with Just Six Exercises: A Full-Body Workout Plan

Full-body workouts are one of the most efficient ways to target every major muscle group while enhancing fat loss. Recent research and experience have provided fresh insights into optimizing these routines. This article brings you an upgraded full-body workout plan that delivers three workouts per week, focusing on six essential exercises per session. Let’s dive into the details of this effective program!

Workout A: Kickstarting the Week

1. Incline Dumbbell Press (3 Sets of 8–12 Reps)

Focus: Upper chest.

Why it’s effective: Research suggests incline presses lead to better upper chest activation compared to flat presses.

Form Tips: Adjust the bench angle according to your chest structure. Align your elbows in an arrow shape on the way down and press towards your collarbone. Warm up with progressively heavier weights to prep your muscles.

2. Barbell Squats (3 Sets of 6–8 Reps)

Focus: Glutes, quads, adductors, and lower back.

Why it’s effective: A compound movement that engages multiple muscle groups at once.

Form Tips: Adjust stance based on your femur length and mobility. Elevate your heels if necessary to target the quads more effectively.

3. Dumbbell Chest-Supported Row (3 Sets of 8–12 Reps)

Focus: Mid and upper back.

Why it’s effective: Reduces strain on the lower back while maximizing back muscle engagement.

Form Tips: Keep elbows angled outward and focus on squeezing your shoulder blades at the top of each rep.

4. Seated or Lying Leg Curl (3 Sets of 10–12 Reps)

Focus: Hamstrings.

Why it’s effective: Seated leg curls provide a greater stretch, promoting more muscle growth.

Form Tips: Avoid fully straightening your legs at the start of each rep to minimize calf involvement.

5. Superset: Dumbbell Incline Curls + Overhead Extensions (3 Sets Each)

Focus: Biceps and triceps.

Why it’s effective: Isolates arm muscles often neglected in compound lifts.

Form Tips: Use a full range of motion, ensuring a deep stretch on each exercise.

Workout B: Mid-Week Refresh

1. Barbell Bench Press (3 Sets of 4–6 Reps)

Focus: Mid and lower chest.

Why it’s effective: Heavy lifting boosts both strength and muscle growth.

Form Tips: Use a spotter for safety and consider swapping for dumbbells if shoulders are an issue.

2. Romanian Deadlifts (3 Sets of 6–8 Reps)

Focus: Upper hamstrings and glutes.

Why it’s effective: Complements knee flexion exercises for balanced hamstring development.

Form Tips: Push your hips back and stop lowering when your hips can no longer move.

3. Lat Pulldowns (3 Sets of 8–12 Reps)

Focus: Upper and outer back.

Why it’s effective: Targets back muscles while improving posture.

Form Tips: Use a wide grip and pull the bar towards your upper chest.

4. Walking Lunges (3 Sets of 6–10 Reps Per Leg)

Focus: Glutes and quads.

Form Tips: Step wide, lean slightly forward, and control the descent for optimal glute activation.

5. Superset: Lateral Raises + Reverse Crunches (3 Sets Each)

Focus: Side delts and abs.

Why it’s effective: Adds shoulder width and strengthens the core.

Form Tips: For lateral raises, use a full range of motion. For reverse crunches, focus on curling your pelvis upward.

Workout C: Finishing Strong

1. Dumbbell Shoulder Press (3 Sets of 8–12 Reps)

Focus: Front delts.

Form Tips: Slightly angle the bench and let your elbows flare outward during the press.

2. Dumbbell Rows (3 Sets of 8–12 Reps)

Focus: Lats.

Why it’s effective: Provides a deep stretch and activates the lats through an arcing motion.

Form Tips: Keep your torso steady and avoid rotating as you row.

3. Hip Thrusts or Step-Ups (3 Sets of 10–15 Reps)

Focus: Glutes.

Why it’s effective: Hip thrusts maximize glute activation, while step-ups provide a solid alternative.

Form Tips: Brace your core to prevent lower back strain.

4. Leg Extensions (3 Sets of 10–15 Reps)

Focus: Quads.

Why it’s effective: Targets the rectus femoris, which isn’t fully activated in squats.

Form Tips: Lean back slightly for a deeper stretch.

5. Superset: Standing Calf Raises + Reverse Cable Flies (3 Sets Each)

Focus: Calves and rear delts.

Form Tips: Pause at the bottom of calf raises for a deep stretch. For reverse flies, keep arms straight and cross them slightly at the start for maximum stretch.

Why This Plan Works

This full-body routine incorporates variety, progression, and exercise selection backed by science. Each workout balances compound and isolation movements, ensuring comprehensive development and injury prevention. Track your progress and stay consistent, and you’ll see impressive results in strength, muscle growth, and fat loss.

Ready to transform your workouts? Download the Built with Science Plus app to access this plan and more, complete with exercise article, tracking tools, and personalized coaching.

Start your journey today and achieve your fitness goals with this proven program!