When it comes to effective training methods, full-body workouts don't get nearly the credit they deserve. While they're not as popular as the "bro splits" or the classic push/pull/legs splits, they are terrific for placing stress on the entire body while not placing too much strain on any particular area.

Full-body workouts have long been associated with home training, but you can do them in the gym, as well. It doesn't matter what your goal is, if you want to get bigger, stronger, or leaner, give these sessions a shot.

1. Power Training

This is similar to a classic meet except you do more reps. Use your first 2 sets on the Big 3 (squat, bench press, and deadlift) as warm-ups. Then go heavy and rest for 3 minutes between sets. The last three exercises are your assistant work to help you focus on the secondary muscles.

Cable biceps curl.

2. Smash the Weights with Supersets

Supersets are very effective for anyone looking to add muscle and get great pumps. As long as the two movements you choose can be performed in close proximity to each other, it will save you time in the gym, as well. Rest for 1 minute after you complete each superset.

Smash the Weights with Supersets

1

SUPERSET

Perform the exercises in order, with no rest between exercises and 1 min. of rest between rounds.

Smith Machine Incline Bench Press

3 sets, 10-12 reps (no rest)




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Kettlebell goblet squat

3. 30 Minutes or Less

Normally, you would need to train for longer than 30 minutes to get an effective workout, but many of us don't have much more than half an hour, and that beats zero. Rest no more than 45 seconds between sets on this program, and you should be out of the gym in time to get on with the rest of your day.

30 Minutes or Less

1

Incline dumbbell bench press
Use a neutral grip.

3 sets, 10 reps (rest 45 sec. )




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Dumbbell bench press

4. Full-Body Dumbbell Circuit

This is for anyone wanting to improve endurance or burn a lot of calories at one time. Circuits are sometimes frowned upon by gym management, but you should need only two pairs of dumbbells and a bench. One pair should be moderate and the other light. Perform all the exercises in a row, take a 3-minute break, and repeat.

Full-Body Dumbbell Circuit

1

CIRCUIT

Perform the exercises in order, with as little rest as possible between exercises and 3 min. of rest between rounds.

Dumbbell squat

2 sets, 10 reps (no rest)




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Front lat pull-down

5. Machine Master

Machines are effective for isolating muscle groups and maintaining constant tension throughout the range of motion. They also take less of a toll on the joints. Try to keep the rest to 60-90 seconds. Don't be afraid to go a little heavier on the last set of each exercise.

Machine Master

1

Hack Squat

3 sets, 12 reps (rest 60 sec. )




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