I've been a fan of full-body workouts for a number of years. For my current fitness goals, this type of setup works well. It allows me to work each muscle a maximum number of times each week, while still resting enough.

I learned the hard way what the repercussions were of not including enough rest time in a training plan, so I tend to be much more mindful of this whenever building programs for myself.



I also like the metabolic advantages that a full body workout has to offer. This helps me control my body weight.

I perform weight training three or four days per week, depending on how I feel. If my strength seems to be dropping, I'll back down on the frequency. I'll even reduce it to just twice per week or once per week or two until I'm feeling more recovered again.

I alternate lifting and cardio days, trying to do some type of physical activity most days of the week. I don't vary my training too much when it comes to striving for fat loss or muscle building, as I feel that is more of a function of diet than anything.

One exception: If I'm looking to burn fat, I'll shorten my rest periods throughout the session for an even greater metabolic response.

Shannon's Training Program

Day 1: Full-Body
1
Barbell Squat
3 sets, 8-10 reps
2
Barbell Shoulder Press
3 sets, 8-10 reps
3
Superset
Bent Over Two-Dumbbell Row
3 sets, 8-10 reps
Split Squats
3 sets, 8-10 reps
4
Superset
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps
Wide-Grip Lat Pulldown
3 sets, 8-10 reps
5
Superset
Barbell Curl
3 sets, 10-12 reps
Seated Triceps Press
3 sets, 10-12 reps
6
Superset
Seated Side Lateral Raise
3 sets, 10-12 reps
Reverse Flyes
3 sets, 10-12 reps
Day 2: Cardio and Abs
1
Elliptical Trainer
1 set, 20-30 mins
2
Exercise Ball Crunch
3 sets, 15 reps
3
Exercise Ball Pull-In
3 sets, 15 reps
4
Hanging Leg Raise
2 sets, 15 reps
Day 3: Full-Body
1
Barbell Squat
3 sets, 8-10 reps
2
Barbell Shoulder Press
3 sets, 8-10 reps
3
Superset
Bent Over Two-Dumbbell Row
3 sets, 8-10 reps
Split Squats
3 sets, 8-10 reps
4
Superset
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps
Wide-Grip Lat Pulldown
3 sets, 8-10 reps
5
Superset
Barbell Curl
3 sets, 10-12 reps
Seated Triceps Press
3 sets, 10-12 reps
6
Superset
Seated Side Lateral Raise
3 sets, 10-12 reps
Reverse Flyes
3 sets, 10-12 reps
Day 4: Cardio and Abs
1
Elliptical Trainer
1 set, 20-30 mins
2
Exercise Ball Crunch
3 sets, 15 reps
3
Exercise Ball Pull-In
3 sets, 15 reps
4
Hanging Leg Raise
2 sets, 15 reps
Day 5: Full-Body
1
Barbell Squat
3 sets, 8-10 reps
2
Barbell Shoulder Press
3 sets, 8-10 reps
3
Superset
Bent Over Two-Dumbbell Row
3 sets, 8-10 reps
Split Squats
3 sets, 8-10 reps
4
Superset
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps
Wide-Grip Lat Pulldown
3 sets, 8-10 reps
5
Superset
Barbell Curl
3 sets, 10-12 reps
Seated Triceps Press
3 sets, 10-12 reps
6
Superset
Seated Side Lateral Raise
3 sets, 10-12 reps
Reverse Flyes
3 sets, 10-12 reps
Day 6: Cardio and Abs
1
Elliptical Trainer
1 set, 20-30 mins
2
Exercise Ball Crunch
3 sets, 15 reps
3
Exercise Ball Pull-In
3 sets, 15 reps
4
Hanging Leg Raise
2 sets, 15 reps

Shannon Clark Fitness 360

About the Author

Shannon Clark

Shannon Clark

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.

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