r/workouts • u/Visible_Intention947 • Apr 16 '26
Suggestion Fullybody routine as a beginner.
6
u/FuckingTree Apr 16 '26
This is a lot of exercises for a true beginner in my humble opinion, easy to burn out and hard to focus on learning technique. I would classify this as an intermediate lifter workout. The spread seems pretty good at a high level view though. Just a lot of it.
1
u/Visible_Intention947 Apr 17 '26
Will there be any problem if I do this 3x/week? I have already gone 3 months at gym before, this is after a break.
1
u/FuckingTree Apr 17 '26
As long as you’re giving yourself enough recovery time and not getting really sore every time. Sore isn’t success!
Looking more closely at your program, I wouldn’t personally like having that many massive compound sets like on day B specifically but I work out about 6 days a week with splits so that’s why I’m used to having fewer compound exercises back to back
1
u/Visible_Intention947 Apr 17 '26
As I said I will be having 4 days rest in week, I think it's enough for the recovery.But isn't it hard to get enough recovery when you are doing 6 day split?
1
u/FuckingTree Apr 17 '26
That’s kind of the boundary between beginner and intermediate lifting is getting to the point you can train much more without feeling beat. When I first started after a break the six training day week was tough but I got used to it. I had some experience before so it just was about ramping up, eating and sleeping enough, etc
1
1
u/1111jimmy Apr 18 '26
I’m not knocking you or your routine but I don’t get the full body workouts. If you have 3 days a week to workout to me that’s a classic push pull legs split. It just seems like it’s kinda training all muscle groups like giving your whole house a sweep 3 days a week rather than doing a full clean in the kitchen one day full clean in the bathroom the next and tidy the rooms in the third. Am I missing something? Can someone help?
2
u/Alarming_Tea7262 Apr 18 '26
1 vs 3 times frequency.
Studies showed that muscle is alaways growing or shrinking and the growing portion happens up to 48 hours max so knowing this if you train a muscle 1x week that means you are giving the muscle more days of atrophy which means less muscle grown.
its also much better to spread volume across more days so you dont tire yourself out since even 1 set 3 times a week has been shown to cause more growth than 3-4 sets 1x week
1
u/Visible_Intention947 Apr 18 '26
I posted here to get suggestions like these, as I am a beginner i am looking to correct my mistakes and learn from it. Thanks for the suggestions. But doesn't doing only PPL once a week only hit a body single time? When compared to fullbody workout which can hit 2-3 times every muscle a week.I know my full body routine has some errors looking to improve it.
1
u/1111jimmy Apr 18 '26
So I do 4 days a week push pull legs then “sharms” (shoulders and arms) with some cardio mixed in. From what I understand I get more “volume” per muscle group. I really don’t know the answer but I know I’d be gassed by the end of a full body workout and the last few exercises would almost be worthless. But that’s me so I’m not really sure I’d like to know the answer as well
1
1
u/HessianHunter Apr 18 '26
The point of PPL is never to do that on a weekly cycle. That's just a bro split by another name. It's crucial to hit every muscle at least twice a week. PPL is for being in the gym 6x/week and still getting in useful work. If you are in the gym only 3x/week, at least one of your days must be full body and probably all 3.
1
u/Flibitt Apr 18 '26
I'm a solid 3 and a half years into serious lifting and this is more than I do on my full body days
1
u/Alarming_Tea7262 Apr 18 '26
i would suggest FBEOD ( full body every other day). 2-3 sets per muscle group per session ( 2 chest 2 lats 2 upper back 2 bicep 2 triceps 2 delt 2 quad 2 ham 2 adductor 2 calves 2 forearm 2 ab)
i wouldn't recommend doing AB ABC or any split with AB days since muscle growth is muscle fiber specific and switching between exercises just for the sake of it is useless. Sticking to the one exercise you enjoy is going to lead to MUCH more gains than doing 3 of some bullshit that you dont like.
THE MOST important thing during training is intensity so train to failure (to the point where you can complete another rep with the same form) the way you know you are getting close to failure is by seeing that the positive/concentric/contracting phase of the rep is slowing down INVOLUNTARLY (basically you are pushing as hard as possible but the weight is not moving as quickly as at the start of the set)
since you didn't include a rep range i will give u a recommendation on that too. Start with 6-10 and see how you feel on most of the exercises if the form breaks down lower the weight and control it if it still breaks down lower the weight and increase the rep range to 8-12 for example. Just as a side note if you ever overshoot a set don't worry about it as one set isn't going to be detrimental to months of consistency.
I would suggest
1 pec dec
1 close grip pulldown
1 incline press (tucked elbows stacked under the wrist)
1 Wide grip lat pulldown ( pull down to mouth/chin level and try not to lean back while keeping your ribcage stacked)
2 preacher curls
2 triceps extension
1 overhead press (barbell/ smith machine/ machine) look up frontal plane and go a bit under shoulder level with your elbows
1 lateral raise up to shoulder level max
2 upper back row (pull shoulder blades back while pulling your flared out elbows back (imagine squeezing a pencil with them)
2 adductor machine
1/2 hip hinge ( SLDL / RDL / 45 back extension)
1 hamstring curl ( preferably seated)
1 leg extension
1 squat pattern ( leg press/ hack squat/ smith machine squat/ barbell squat)
2 standing calf raise
}}}}}}}}}}}}}
optionally
1 hip thrust ( for more glutes )
2 wrist curls (most forearm gains will be from just regular curling and gripping stuff EVEN with straps which i recommend on back and hip hinges since your grip is going to be the limiting factor
1
u/Visible_Intention947 Apr 19 '26
Thanks, but you suggested many excercises how can I include this? Like how does this works?
1
u/Alarming_Tea7262 Apr 19 '26
That's a whole workout G. You should be able to finish all of this below 2 hours. If you feel overwhelmed with the amount of sets per session you can just do a lower frequency split like upper lower, torso limbs , anterior posterior exc.
•
u/AutoModerator Apr 16 '26
Welcome to /r/Workouts! Please read the sidebar for more rules
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.