Full body training plan

Here is a simple yet very effective workout program for all levels of experience. Refer to the example video at the bottom of the page.

This program is for resistance training 3 days per week and I’ve added in some optional cardiovascular exercise 3 days per week. However it is very flexible and you can train as often as you like, so long as you get adequate rest between hard sessions.

Cardio can be anything where you move with an elevated heart rate for 20 minutes or more. Brisk walking, jogging, biking are all great. It’s really just a case of finding something that suits your life and then doing it consistently.

Monday	Resistance training
Tuesday	20mins+ light cardio
Wednesday	Resistance training
Thursday	20mins+ light cardio
Friday	Rest
Saturday	Resistance training
Sunday	20min+ light cardio

 You can choose any of the videos on our website that look appropriate for your training level. A simple squat or lunge is great for the legs and a press (hands moving away from you) and pull (hands coming towards you) is perfect for the upper body.

The resistance training workout looks like this: The first four exercises are ideally compound movements, meaning they use multiple joints like a squat (requires knee and hip movement) and train several body parts at the same time. Isolation exercises focus on one muscle (or small group of similar muscles) and only require one joint to move, such as a bicep curl (elbow joint only).

Try to increase the difficulty each week by either adding more resistance (making each rep harder), doing more reps, or trying more challenging exercises.

The Full Body Training Plan

Exercise	Movement	Sets	Reps	Example exercises
Warmup
1	Lower body	3	10	Squat, lunge
2	Upper body press	3	10	Standing press, press up
3	Lower body	3	10	Squat, lunge
4	Upper body pull	3	10	Row, pull up
5	Lower body isolation	2	10	Calve raises, hamstring curls
6	Upper body isolation	2	10	Bicep curl, tricep extensions
7	Core	3	10	Roll out, plank

More videos: https://www.bodytorc.com/trainingvideos