Bench and Barbell workout fullbody

Bench and Barbell workout fullbody

 Bench and Barbell full body workout.

The pros and cons of full body work out.

You can use the following workout for any goal range, all you have to do is change the rep range you use and always work to failure. This will mean changing the weight lifted. Please remember always warm up before a work out and cool down after.

Strength gains = 4-6 reps

Hypertrophy (size) =10-12 reps

Endurance= 20-25 reps

Muscles used in this workout.

Quadriceps, Gluteus maximus, Hamstrings, Erector spinae, Abductors , Adductors, Pectorals, Triceps, Latissmus dorsi, Rhomboids, Biceps, Gastrocnemius, Soleus, Deltoids, Trapezius, Rectus Abdominus, Oblique’s, Iliopsoas.

Here are the following exercise and methods and tips you can use for this work out. This is a full body work out which comes with its own pro’s and con’s. Let’s have a look at these and how to get around the con’s.


Balanced Body – You will be able to build a well balanced body by hitting all muscle groups in one workout, which is more natural and more closely mimics real life.  Many physiologists think of the body as one muscle because all muscles are connected to each other, so splitting up the body each workout may not make functional sense.

Flexibility of training – If you normally workout 2/3 times per week and you happen to miss a workout; you have already worked out all your muscle groups with just one workout.  So it’s not a problem. You can train at a different time as long as you leave enough time for the body to recover before the next workout.

Maximize Calorie Burn & Fat Loss – When you have some weight to lose a full body workout will burn more calories than concentrating on single body parts.   Regarding muscle building, a full body workout can debatably create a more powerful hormonal response to help build muscle. (This will not affect ladies as their bodies are not designed to respond to this training the same way as men. But you will reap the rewards of the calorie burning)




Difficult to focus on certain muscles- To me this is not a big con as I’d rather reap the calorie burning effects of the full body work out, but I thought it would be worth a mention. Unless you are under 12% body fat and are trying to sculpt your body for mister or miss world there is no point focusing on certain muscle groups. This only becomes a problem when you become more advanced.

Can Lead To Overtraining –If you like lifting weights 3x per week, doing full body workouts each workout can lead to overtraining if not structured properly.  Hitting each muscle group too hard will likely cause an overtraining response.  A muscle that has been worked with heavy weights thoroughly (6+ sets) can take a good 5-6 days to recover and depending on your rep range your workout could take a lot longer than doing split sets.


Overtraining is a biggie in my book so will discuss some ways around this.

  • If you’re a beginner start with less sets (maybe 1-2) to get your body use to the work out. As said in the pro’s if you feel ok you can have another work out if you are still feeling it then leave it till you feel ok.
  • If you’re training for more than 1.5 to 2 hours per work out because of your rep range then split the routine into two parts this will stop your body going catabolic and reduce the chances of you over training.
  • I train in the strength rep range which is 4 to 6 reps and I do this for 3 sets and with the correct rest I can get the below workout done easily in well under the hour including the warm up, but training in the endurance rep range 20-25reps will make for a lot longer work out. You can also get around this by super setting some of the exercises to reduce the rest time between each set. I wouldn’t recommend this when you first start this work out. When I’m in a rush I super set the chest press with my bent over rows and half the rest time between each set. I also do this with Ab rollout and the clean and press. The Hack squat, shoulder shrug and calf raise are already done as a superset so I would not combine this with any other exercise.

Here is the work out, Please make sure you are fully warmed up before doing this routine. Make a note of the weight used and how many reps and sets you done so you can monitor your progress.


  • Ab roll out- Take a wide grip when doing this as this will complement the overhead pulls. Use the weight for the next exercise as it will save time setting up.

Ab rollout complete

  • Straight arm pull overs- Use a shoulder width grip and the correct weight so you can at least get your arms parallel with the floor, if you can’t do this for your reps range then the weight is to heavy.

Straight arm pullovers complete

  • Chest press- Take and normal grip and press up for the count of 2 but don’t lock your elbows and come back down to the count of 1 to an inch above your chest. If you can’t do this and with the full range of movement through your rep range then your weight is to heavy. Also if you don’t feel your last rep wasn’t the last one you could have done then the weight is to light. Always work to failure!!!!!

Chest press

  • Bent over row- Apply the same principle as the chest press but in reverse. If your grip does not allow you to lift the weight required to reach failure you will need to work on your grip strength. You can use straps but I would recommend improving your grip strength first.

bent over rows

  • Hack Squats: Shoulder shrug : Calf raise superset.- With this exercise I will use straps when super setting these if you don’t have strap just take a quick rest in between. You can do this set in 2 ways either Hack squat, shoulder shrug then calf raise until failure or Rep out your Hack Squats then straight into shoulder shrugs then straight into calf raises. In the picture you can see the plates being used this is not essential but can be used on the hack squats and calf raises to effect the range of movement.


  • Clean and Shoulder Press: use a normal grip, don’t use the momentum from the clean to help with the shoulder press make sure the shoulder press is done from a stationary position. This is normally a power exercise but in this instant we want full range of movement through the shoulder.

Clean and Press


I know Bicep and Triceps are used in this work out but if you’re feeling in the mood to work the guns harder and have a couple of dumbbells to hand you can add them in as a super set. You can do some Bicep curls or Triceps dip on the bench or Triceps press whatever takes your fancy.

Thank for reading this if you have any questions please ask and if you want to try a kettlebell version on this routine please click the link below.


About Daniel

• Mixed martial art training • Self defence classes/ Pad work classes • Nutritional advice/programme writing • Postural analysis • Body MOT • Sport specific training (martial arts) • 1:1 personal training • Kettlebell Training (strength/endurance)

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