My Hyper-Efficent Full Body Workout Bodybuilding Routine: Get Ripped in Less Time

Full body workouts are great for building muscle and strength.

The key to a great full body workout is to hit ALL the muscles with the right volume.

Full body workouts are perfect getting results in just 3 workouts a week.

There are only 24 hours in a day and finding an hour to workout is a luxury some people find hard to come by. Work, family and life in general will fill up most of your time and leaving you wishing for more hours in a day. When you finally do get to the gym you want to make the most of your time there.

That’s where this workout come in.

The Super Efficient Full Body Workout Routine

This full body workout routine maximizes hypertrophy and fat loss. You can expect a significant increase in muscle size and overall strength.

The Workout is as follows:

There are two workouts: ‘Workout A’ and ‘Workout B’.
Workout three times a week.
Perform workouts in alternate fashion. ‘Workout A’ on Monday, ‘Workout B’ Wednesday, and ‘Workout A’ again on Friday.
Try to completed each workout in less than 60 minutes.

The Exercises

There are eight exercises each workout. Exercises are grouped into pairs and are to be performed as supersets. Each pair of exercises are put together based on convince. Whatever allows me to move from one lift to another fastest is how I pair them together. This might vary depending on your gym.

Rest one minute between each superset. Keep up the pace. Don’t slack. Attack the weights. This is how you burn fat and build muscle.

Focus on your workout. Keep the chatter to a minimum. I set a timer on my phone that counts down from 55 minutes. When he timer goes off I leave the gym. This gives me about a minute per set 40 sets x 1 minute = 40 minutes of work.

This leaves 30 seconds between sets. There’s no rest because you’re loading weight on the bar or moving from one lift to another. This workout keeps your heart pumping and makes you sweat. It’s an effective cardio/fat burning workout as well.

Obviously, you won’t be maxing out with this workout due to the high volume. Use a weight that’s challenging to complete the prescribed rep range.

Put It All Together: The Workout

Beginners should do 3 sets per exercise.

Add sets as you find it easier to complete your workout. Work your way up to 5 sets per exercise.

Perform 6-10 reps each set. This is the optimal rep range for building muscle.

Increase the weight used each set and each workout. Get stronger within the 6-10 rep range.

Space each workout a day or two apart, and workout at 3 times a week.

Do a 5-10 minute warmup. I do either assisted pull ups and dips using a machine, a kilometer on the rowing machine, 30-40 pushups or a light jog. I aim to get my blood pumping and break a little sweat.

Once I’m nice and warmed up I move on to my workout…

Workout A

Front Squat / Shoulder Press

Sometimes I’ll use the same weight for both lifts. I’ll do my front squats then immediately do shoulder press. Start with 3 sets of each. Work your way up to 5 supersets.

Leg Press / Calf Press

I do a few sets using the same weight. Then I ramp up the weight for Calf Press. Load up the weight for calf press.

Calfs are a tough muscle and can take a lot of volume and heavy weight. Most guys have skinny calves. Don’t be one of those guys. Lift heavy with your calves to make the grow.

Pull ups / Incline Dumbbell Press

I typically do 50-75 pull-ups each workout. If you can do more than 15 pull ups in a row without stopping you need to add weight with a weight belt.

Another method to make pull-ups more challenging is to pause at the top for 2-5 seconds. Or, you can do one-and-a-half reps. Where you pull all the way up then go half way down, hold for a second then pull all the way up again, then go all the way down. That’s 1 rep. one-and-a-half reps are great for adding muscle density and definition.)

Reverse Curls / Overhead Tricep Extension

5 sets of each in superset fashion. Do reverse curls with a barbell or EZ curl bar. Keep your elbow pointing straight up and stationary during tricep extensions. Oh, and don’t drop the weight on your spine/neck.

Each set is 6-10 reps. The first set is a light set the middle 2-3 sets are medium weight and the last 1-2 sets are heavy.

‘Workout B’

Perform this workout after workout A.

Same rules apply as workout A: 5 sets, 6-10 reps, increase weight each set, complete each pair of exercises as supersets.

Back Squat / Upright Row

Perform five sets of low bar or high bar back squats and five sets of upright shoulder row. Since you’ll back squat much more than you will row, position the bar you will use to row near the squat rack so you can move quickly from one exercises to the other.

Lunges / Calf Raise

You can perform lunges with a barbell across your back or holding heavy dumbbells. Completely up to you. In fact, it’s best to alternate the way you perform lunges each workout to work different muscles.

Calf raises can be done on a seated or standing machine.

Bent Over Barbell Row / Bench Press

Combining Barbell rows with bench press will add serious width and thickness to your torso.

Dips / Preacher Curls

Dips are like squats for the upper body. They train everything from the waist up. Preacher curls are a great isolation movement for your biceps and forearms.

Everyone can find 3 hours a week to workout. No need to live in the gym to get in great shape.

This workout will give you the most bang for your buck. Try my total body workout – Get in the gym, get out and get on with your life.

Remember, hitting the weights is half the battle. The other half is nutrition. Make sure you’re meal prep is on point and try intermittent fasting if you want to lose fat or stay lean.