Full Body Workout

Warm up first

1. 5 min bike or brisk walk
2. Glute bridges — 2 x 15
3. Light hinge ramp-up sets at 50% and 75%

The session

1. 1
   Conventional Deadlift

   Barbell · Posterior chain
   4 × 6-10rest 150s
2. 2
   Dumbbell Thruster

   Dumbbell · Anterior chain, Conditioning
   3 × 6-10rest 150s
3. 3
   Bear Crawl

   Bodyweight · Core, Conditioning
   3 × 30-45 secrest 150s
4. 4
   Kettlebell Swing

   Kettlebell · Posterior chain, Conditioning
   3 × 6-10rest 150s
5. 5
   Sled Push

   Other · Anterior chain, Conditioning
   3 × 30-45 secrest 150s

Why this order

The heaviest movements come first, while you are freshest: the 5 compounds at the top are the ones that decide whether the session was worth doing. There is no isolation work here — with everything a full gym has, the compounds are the session. Every movement here takes 150 seconds between sets — they are all big enough to need it.

Full Body wants 6–12 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the full body.

Same muscle, different kit

• Home Full Body Workout5 exercises · what a home gym usually has: dumbbells, a band, and the floor