It is a must to change every workout program in at least 6 months. Your body hits a plateau when you stick to the same program for a longer period of time. That means your body stops giving results. That’s why we have to keep changing programs to keep our bodies under development.

Here we have brought, a different kind of program for 12 weeks in which you will have a combination of mass gains as well as fat loss. Here we will split 3 months into two parts. First 6 weeks ( first 1.5 months) we will do mass gain and other half of 6 weeks (next 1.5 months), we will do fat loss. At the end of the program you will look shredded, but at the same time muscular as well.

In this workout plan, we will cover the full-body workout in a single day. So that we can burn more calories and have faster results. In this workout plan, you will get rest every alternate day, which will be the biggest plus for you. Due to the workload, your body will become sore and you will need rest for the recovery of muscles.

As the name depicts, full-body workout involves exercising all major muscle groups in our body on the same day. During the full-body workout, we follow 2-3 core exercises of each muscle so that all muscle groups are covered in a workout of 1 hour. A full-body workout gives you the chance to train each muscle group in a time-efficient manner than any other workout routines. It is considered the best workout routine when you workout only for 3-4 days a week.

There are multiple benefits of following a full-body workout plan. Let us see few benefits of following full-body workout on a regular basis:

• It increases the muscle recovery rate as each muscle gets rest after an alternate day.
• Full body workout demands you to workout 2-3 days in a week. So, more time available for sports and other physical activities.
• Compound exercises done during the full-body workout helps to increase testosterone levels in the body which is necessary for lean mass gains.
• Probability of hitting training plateau is very low so muscular development is very high in case of full-body workouts.
• Full body workout is ideal for home workout or park workout
• It is an ideal workout for sustainable fat loss

Instead of just providing you the list of full-body exercises, I will provide you with a week-wise plan which you must follow to yield maximum results from the full-body workout.

You can follow our Abs routine through our specific articles on abs workout.

As per the full-body workout plan, you have performed these exercises for 18 weeks with an alternate day gap after each workout. This helps in the bulking of muscles. In the next workout plans, you must focus more on cutting and maintaining a lean mass gain. Workout plan will more or less remain the same, but the intensity of exercises will increase.