Max Results, Minimal Time: Full-Body Routine

[Deleted member 231593]

Here’s the full-body routine I’ve been running consistently for the past 12 months. It took me from 188 cm, 75 kg to 188 cm, 83 kg with minimal fat gain. The program is simple, efficient, upper-body focused, and designed to be performed three times a week.

Fullbody 1

• 3 sets Chest Fly
• 2 sets Machine Shoulder Press
• 2 sets Preacher Curl
• 2 sets Unilateral Tricep Pushdown
• 2 sets Lat Pulldown
• 2 sets Leg Press
• 2 sets Calf Raise
• 2 sets Seated Leg Curl

Fullbody 2

• 3 sets Chest Press
• 2 sets Cable Lateral Raises
• 2 sets Cable Curl
• 2 sets Lat Pulldown (Close Grip)
• 2 sets T-Bar Row
• 2 sets Leg Extension
• 2 sets Hip Adduction
• 2 sets Machine Ab Crunch

Fullbody 3

• 2 sets Upper Chest Press
• 2 sets Preacher Curl
• 2 sets Unilateral Tricep Pushdown
• 2 sets Cable Lateral Raises
• 2 sets Lat Pulldown
• 2 sets T-Bar Row
• 2 sets Leg Extension
• 2 sets Seated Leg Curl
• 2 sets Hip Thrust

Notes:

• Rep range: 5–8, 0–1 RIR
• Rest: 3 minutes between sets
• Focus on controlled movement and progressive overload

Feel free to copy or adapt. This is a straightforward, results-driven program that balances strength, hypertrophy, and recovery efficiently.

 

[darol]

Before to after result?

 

[tamilmtn]

Sounds good in general, what is your progression rate because goddamn your doing way more Volume than the average Person can recover in 1 sleep. I would also stick to the routine of 1 day and repeat it 3 times, your version just makes it harder to progress as it lowers frequency if you do different exercises every Time

 

[Deleted member 231593]

Before to after result?

Don’t have any before pics unfortunately

 

[iblameharoon]

If I did it 5 times a week with only 2 rest days would I get the same results quicker or slower cause I would barely let my muscles rest

 

[BR32]

I'm such a lazy fuck in the gym

Im boutta switch from UL to FB just cause I don't want to lift 4x a week

 

[Deleted member 231593]

If I did it 5 times a week with only 2 rest days would I get the same results quicker or slower cause I would barely let my muscles rest

It’s generally not recommended to train full-body five times per week, as the same muscle groups typically need at least 48 hours of recovery to repair and grow effectively. A more optimal approach is to run a full-body program either three times per week or every other day, ensuring adequate recovery and better long-term progress.

 

[Deleted member 231593]

I'm such a lazy fuck in the gym

Im boutta switch from UL to FB just cause I don't want to lift 4x a week

Same here — I used to run an upper/lower split, but I just don’t want to spend four days a week in the gym anymore.

 

[BR32]

Same here — I used to run an upper/lower split, but I just don’t want to spend four days a week in the gym anymore.

Maturing is realizing that working out hurts and isn’t fun.

I just want to look good and have girls touch my body that’s why I lift

 

[duduboy]

Here’s the full-body routine I’ve been running consistently for the past 12 months. It took me from 188 cm, 75 kg to 188 cm, 83 kg with minimal fat gain. The program is simple, efficient, upper-body focused, and designed to be performed three times a week.

View attachment 4377158

Fullbody 1

• 3 sets Chest Fly
• 2 sets Machine Shoulder Press
• 2 sets Preacher Curl
• 2 sets Unilateral Tricep Pushdown
• 2 sets Lat Pulldown
• 2 sets Leg Press
• 2 sets Calf Raise
• 2 sets Seated Leg Curl

Fullbody 2

• 3 sets Chest Press
• 2 sets Cable Lateral Raises
• 2 sets Cable Curl
• 2 sets Lat Pulldown (Close Grip)
• 2 sets T-Bar Row
• 2 sets Leg Extension
• 2 sets Hip Adduction
• 2 sets Machine Ab Crunch

Fullbody 3

• 2 sets Upper Chest Press
• 2 sets Preacher Curl
• 2 sets Unilateral Tricep Pushdown
• 2 sets Cable Lateral Raises
• 2 sets Lat Pulldown
• 2 sets T-Bar Row
• 2 sets Leg Extension
• 2 sets Seated Leg Curl
• 2 sets Hip Thrust

Notes:

• Rep range: 5–8, 0–1 RIR
• Rest: 3 minutes between sets
• Focus on controlled movement and progressive overload

Feel free to copy or adapt. This is a straightforward, results-driven program that balances strength, hypertrophy, and recovery efficiently.

you should do on fullbody day 2 , unilateral legpress and put another shoulder stimulus, like Y- raise on the other day and not another cable lateral raise, cuz you already do two days the same exercise and its already proven to be better variating exercises or resistence profiles of the same muscle group. Rep range is better at 4-7 reps, there is studies showing 8 reps are the same as doing 12 reps Bro, I can send it If you want. put chest press with shoulder press on the first day and put only chest fly on Second day of fullbody, upper chest press is good in the third day, but I dont recommend because you should not variate too much heavy exercises that you need to progress, you only should variate on simple ones, I recommend you doing the same chest press variation exercise before. you should do stiff (never do in the same day of a squat pattern exercise), seated leg curl And leg curl machine each on the three days. I recommend you doing preacher curl before chest fly because the bíceps is an auxiliar muscle and training It before Will increase your motor unit recruitment while doing fly, recommend doing 3 days of preacher curls and only one day doing It unilateral. youre doing too much volume, fullbody is more optimal by doing 1 set all only (Chris beardsley knowledge showing up), Trust me, my physique is good bro haha fucking nigger argument but its true. only recommend you doing 2 sets on leg extensions because you Will need to compensate the squat pattern exercise youre not doing in the day, and you should try unilateral pulldown (close grip) on the Second day after t-bar row. thats it bro you have good physique, you Will improve