Full Body Workout For Muscle Building (Advanced Routine)


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Here’s a full body workout for muscle building which I’m doing now as a part of lean gaining and strength building.

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Workout Routine from this video:
Romanian Deadlift 3 x 6
Barbell Bench Press 3 x 10
Single Leg Hip Thrust 3 x 12
Lat Prayer 4 x 14
Shoulder Pull 3 x 15
Dumbbell Unilateral Calf Raise 4 x 10
Leg Extension 2 x 14
Lateral Cable Raise 2 x 13
Single Arm Rope Hammer Curl 3 x 12

This routine is the Workout C. Currently, in the lean gaining phase, I’m performing six full body workouts per week.

Other full body workout videos:
Workout A –
Workout B –

The plan has been going great so far, I’ve made a lot of progress, and the recovery seems to be on point with the extra calories and sleep.

When training with six full body sessions per week, it’s important to manage your stress and recovery.

Getting 8-9 hours of sleep and providing your body with plenty of calories coming 95% from healthy sources is critical.

In the voice-over of this workout, I decided to discuss a bit how to approach training as you progress from beginner to intermediate and all the way to the advanced stage.

As a beginner, it’s a very good idea to train everything and invest time into full body routine as well as Upper/Lower splits.

Your primary focus is to learn technique, get stronger and see how your body is growing.

You want to see which part of your body are growing faster, which ones are lagging behind a bit.

The key as a beginner is trusting the process and putting in maximum effort into learning instead of worrying about when the results are going to come.

Things take time, and stressing about it won’t get you there faster.

Now, as an intermediate lifter, once you have a year or 2 of training under your belt it’s time to look more into more complex routines.

As an intermediate trainee, manipulating training volume (reps x sets x weight) plays a vital role in this stage.

Learning how to periodize your training in different phases and seeing which body parts need more work is a really good idea.

You want to focus a lot on your strong areas of the physique and hammer those.

Then as an advanced lifter, after 4-5+ years of proper training, it’s time to address weak areas and potentially even tailor your routine to bring up certain body parts while maintaining other parts.

Sometimes it’s necessary to do this if you want to take your body to the next level.

A key component of for all three categories will be progressive overload.

And this doesn’t just mean adding more weight but also improving technique and hitting more reps.

Specifically for beginners, your technique is the most important part.

Now, how long does it take to build a great looking body? No one can tell you; you have to see how you respond.

And it can be a year or 3 or 5 years before you’re happy. It’s very subjective; you might never be satisfied with the way you look, and that’s a whole different issue.

For 95% of people, it will take more than a few months.

And to build an impressive body in one year, it’s probably going to require working with a coach, so you know precisely what to do.

Changes take time, most people don’t lose their health overnight, it’s what happens over the course of years and months that accumulates into the result.

As a natural lifter, it’s a good idea to talk years instead of months.

It took me six years to build a decent physique, and that’s with nearly 100% consistency with healthy habits.

And it’s not just gym and diet.

All this time I’ve improved sleep, overall lifestyle, learning, reading, focusing, sacrificing, taking a ton of action, stress, dealing with being imperfect, negatively, social support, losing friends, making new friends, etc…

Of course, these factors have different effects, but they all play somewhat of a role of you sticking with the habits that lead to progress.

Talk soon, Mario

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