Looking for an effective full-body workout plan? The Spider X Full Body Workout Routine is perfect for lifters of all levels who want to maximize muscle growth, strength, and endurance with just three training sessions per week. This routine targets all major muscle groups and incorporates proven compound exercises for optimal results.
Why Choose a Full Body Workout?
Full-body workouts have long been a favorite of legendary bodybuilders like Arnold Schwarzenegger and Steve Reevesdue to their efficiency and effectiveness. With just three sessions a week, you can train hard, recover optimally, and build a solid foundation of lean muscle mass.
Who is this routine for?
- Beginners looking for a solid muscle-building foundation.
- Intermediates aiming for steady progress.
- Advanced lifters maintaining size and strength.
Top 5 Exercises for Full Body Workouts
To maximize muscle growth, your workout must include compound exercises, which target multiple muscle groups simultaneously. Here are five essential exercises to include:
- Squats – Builds legs, core, and overall strength.
- Deadlifts – Engages the back, glutes, hamstrings, and core.
- Bench Press – Strengthens the chest, shoulders, and triceps.
- Overhead Press – Develops shoulders and triceps.
- Bent-over Rows – Enhances back and biceps development.
These exercises ensure efficient muscle stimulation, making every session count.
Full Body Workout Routine Schedule
This program is structured over three days per week, ensuring enough recovery time while keeping the intensity high.
Suggested Weekly Schedule:
- Monday – Workout A
- Wednesday – Workout B
- Friday – Workout C
Each workout targets all major muscle groups but varies in focus and intensity to prevent overtraining.
Workout A (Strength Focus)
- Squats – 5×5 (ramped sets)
- Bench Press – 5×5
- Bent-over Rows – 5×5
- Overhead Press – 3×8
- Planks – 3×30 sec
Workout B (Hypertrophy Focus)
- Deadlifts – 3×5 (ramped sets)
- Pull-ups – 3×8
- Dumbbell Lunges – 3×10 per leg
- Dips – 3×8
- Hanging Leg Raises – 3×15
Workout C (Progression & Volume Focus)
- Squats – 3×5 (increase weight from Workout A)
- Romanian Deadlifts – 3×8
- Incline Bench Press – 3×8
- Face Pulls – 3×12
- Russian Twists – 3×20
Key Training Principles
1. Progressive Overload: Increase weight once sets feel manageable. 2. Rest Periods: Major lifts – 2 min | Isolation movements – 60-90 sec. 3. Recovery: Ensure at least one rest day between sessions. 4. Nutrition: Eat enough protein and calories to fuel muscle growth.
Conclusion
The Spider X Full Body Workout Routine is your go-to plan for building muscle efficiently. Stick to the program, push yourself, and enjoy the gains!
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Squats (Ramped) | 5 | 5 |
| Bench Press (Ramped) | 5 | 5 |
| Barbell Row (Ramped) | 5 | 5 |
| Upright Row | 3 | 10 |
| Skullcrushers | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts (Ramped) | 3 | 5 |
| Romanian Deadlift | 2 | 8-12 |
| Seated Overhead Press | 3 | 8-10 |
| Pull Ups or Inverted Rows | 3 | 10-15 |
| Dips | 3 | 10-20 |
| Barbell Shrugs | 3 | 10 |
| Standing or Seated Calf Raise | 3 | 12-15 |
| Plank | 3 | 60 seconds |
Workout C
| Exercise | Sets | Reps |
|---|---|---|
| Squats (Ramped) | 3 | 5 |
| Squats | 1 | 20 |
| Incline Dumbbell Bench Press | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10-15 |
| Seated Arnold Press | 3 | 10-15 |
| Cable Tricep Extensions | 3 | 10 |
| Barbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
