Workout Plan: Weekly Full Program and Benefits

In this article we will present a daily weight + cardio workout plan suitable for anyone who wants to perform a training cycle where, in each session, all major muscle groups are stimulated. But first, it is important to give you some context about “whole body” workout plans. 

These types of workouts have always been widely used, even by professional athletes at specific times when they feel the need to create a solid foundation of hypertrophy/muscle strength. Whether you are a novice or a pro when it comes to exercise, this daily weight training might suit you.

Its effectiveness is based on the simple fact that you will only train 3 times a week external loads with external loads and a high intensity, but with enough time between each training session to be able to focus on recovery, which is based on 3 pillars:

1.Rest

On the days in between your weight training sessions, you will perform low-intensity cardio work. Thus, not only will you favor the muscle recovery process, but you will also be able to burn some additional calories without sacrificing muscle tissue.

Besides this Sunday will be your day of complete rest.

2. Food

Regarding this topic, in my opinion, all the results of your work in the training room will only really be enhanced if you are very careful with what you eat. The pre and intra workout nutrition is of special importance, even more so than the meal you might have right after a workout.

By ingesting protein before and during a workout you will preserve your existing muscle mass, since the catabolic effects of training will be greatly reduced, and at the same time you will create a suitable environment for recovery after your training.

If your insulin levels during a workout are low, a hormone called “glucagon” will have to use the amino acids in your muscle mass to convert them into glucose and thus destroy that muscle tissue. For this reason it is important to eat carbohydrates in your meals before and during training. The post training meal is also important, but it is dependent on the meals you eat before and during training.

3. Supplementation

Supplementation is another essential pillar – unfortunately often underestimated – not only to enhance your performance during workouts , but also how to help you in recovering after training, as it will help prevent injuries.

Regardless of your level of experience, in this workout plan that I present to you, we will include some of the most important exercises that should always be present in a training routine with these characteristics.

Since you will only perform 3 workouts per week with loads, you should choose exercises that require a high intensity, thus ensuring optimal muscle stimulation. For this purpose, we will use “compound” exercises.

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What are compound exercises and what are its main benefits?

A workout program doesn’t have to be complex, and one of the ways to simplify workouts, while still being able to maintain the purpose of achieving results, is to use compound exercises.

The “compound” exercises are exercises that work (simultaneously) several joints e muscle groups in its realization. This way, in each exercise, the caloric expenditure will be higher, which will allow you to better monetize your effort and maximize your results.

Bodybuilding work, on the other hand, besides being widely used today in any sport, is associated with several benefits that, certainly, we all can and should enjoy throughout our lives. The list of benefits is very long, but here are some of the main ones:

1. Increased work capacity in daily tasks
2. Increased bone density
3. Increased muscle density and a consequent increase in metabolism which translates into a reduction in body fat
4. Increased strength of muscle tissue and tendons
5. Significant improvements in clinical pictures of depression

Now that I’ve provided the necessary context, we can move forward with the Workout Plan:

• Main Goal: Muscle hypertrophy
• Methodology: Full body training
• Difficulty Level: From beginners to pros
• Duration of training cycle: 6 weeks
• Days of training per week: 6 days
• Duration of each workout: 45 – 60 minutes
• Equipment needed: Barbell, body weight, dumbbells
• Recommended Supplements: Multivitamin, Pre-workout, Creatine, Whey Protein, Casein

WORKOUT NUMBER 1

WORKOUT NUMBER 2

WORKOUT NUMBER 3

In short, this will be your Weekly Training Calendar:

But to achieve the desired results and avoid unnecessary injuries, there are other aspects that you should take into account:

• Weight to use: Always use a weight that allows you to reach the last repetition close to your limit but with full control over the execution of the exercise. Whenever you finish a series and feel that you could have performed the exercise with more load, makes small increments so that you never take any risks and, above all, you have a perfect execution technique.

• Rest between Series: Always get enough rest so that when you start the next series you feel safe and mentally focused to perform the exercise safely.

Now that you have a workout plan, you no longer have any excuses to stay on the couch!

Good training!

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