A complete 10-day full body workout plan (serious muscle building)

Author: Joep Rooijmans, 05 sept 2019,          Updated 02 jan. 2020



10-day full body workout plan

 

One of the main reasons that you visit the gym is to get bigger. Every athlete has his or hers own specific target areas: bigger upper legs, well-toned triceps, muscular traps, killer six pack and so on. 

 

But overall you want a muscular, well defined physique. Therefore, full body workouts are becoming increasingly popular.

 

This 10-day full body workout plan for serious muscle building will help you to build your desired muscular body!

 

In this article you will read:

  1. The right fitness technique to build muscle mass
  2. Performing a proper warming up
  3. A complete 10-day full body workout plan

 

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full body workout plan

Full body workout: the right Fitness technique

You don’t just go to the gym and do something. If you want to be as efficient as possible (and you want to be) you think about your goal and how to achieve it.

 

Your full body workout plan should reflect the right fitness technique. If the important elements of your workout plan are not aligned results will never come. The 4 most important elements are:

  • number of sets per exercise
  • number of repetitions (reps) per set
  • weight
  • rest time

 

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sets

In order to build serious muscle you have to perform 3 or 4 sets per exercise. Performing less than 3 sets decreases your result significantly.

 

reps

When you focus on developing muscle mass you have to perform between 8 and 12 reps per set. Performing less than 8 reps means that you are primarily focussing on gaining muscle strength. 

 

weight

Selecting the right weight to perform the exercise with is essential. When you select a weight that’s too heavy you won’t be able to perform (at least) 8 reps. And when the weight is not heavy enough the exercise is not effective.

 

Therefore, pick the weight that is around 75% of your 1RM for that exercise. 

 

1RM stand for 1 Repetition Maximum. It indicates the weight for an exercise with which you are able to perform 1 rep. It’s simply the heaviest weight with which you can still perform the exercise.

 

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full body workout plan

rest time

Lastly, rest between 60 to 90 seconds. Do not rest more than 90 seconds in between sets. This will keep your heart rate up and you don’t allow the muscle to recover fully. You want to hurt them again before they recover!

 

So don't start checking your facebook and instagram every time that you finish as set. Stay focused, precisely time your rest period and try to recover. 

 

Take deep breaths, slowly in- and exhaling. It will help to bring oxygen to your muscles and prepare your muscles for the next set.

 

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Full body warm up

full body warm up

 

Research shows that warming up your body before engaging in any kind of exercise activity reduces the risk of injuries.

 

Furthermore, a warm up 'prepares' your body for the workout that you are about to start.

 

Make sure your warm up is short and intense. I always start with 6 to 10 minutes of running, cycling or rowing. Break a first sweat, wake up your body and then go straight for the heavy weights!

 

Don’t spend hours on a treadmill or cross trainer before you start lifting weights. This will only cost your precious energy.

 

I pair the following warm up exercises and muscle groups:

 

Leg workout: treadmill

Back workout: rowing machine

Chest workout: cross trainer

 

If you ware not a fan of warming up via machines then try this: a full body bodyweight warm up routine. 

 

This routine includes 5 exercises. You are going to perform a certain number of reps per minute. Each minute includes 15 seconds rest time. So you perform each exercise for 45 seconds. 

 

You don't need any weights, this is a complete bodyweight routine. This is the entire routine:

 

Squats - 45 sec. - 20 reps

<15 sec. rest>

Push ups - 45 sec. - 15 reps

<15 sec. rest>

Lunges - 45 sec. - 10 reps (per leg)

<15 sec. rest>

Ab crunch - 45 sec. - 15 reps

<15 sec. rest>

Star jumps - 45 sec. - 20 reps

 


10-day full body workout plan

The workout plan presented below shows on a day-to-day basis which muscle groups you have to train and which exercises you are going to perform.

 

The plan includes both compound and focus exercises. When you perform compound exercises like the bench press, deadlift and squat you focus one more than one muscle. Focus exercises such as the bicep curl focus on a specific part of the muscle.

 

Alternating both types of exercises increase the effectiveness of the this full body workout plan.

 

Over a period of 10 days every muscle group is trained three times. Day 4 and day 8 are rest days so your body gets a chance to recover

 

Research shows that recovery is just as important as working out. Your muscles grow when you rest. You have to think of rest as the reward that you get for working out.

 

Tearing up your muscles in the gym is step one. But if you don't include rest days your muscles fail to grow to their full potential. And you are not rewarding yourself for all the effort that you put in.

 

full body workout plan

 

Full body means that this workout plan targets every muscle. The 7 different muscle groups that you can distinguish are: legs, chest, back, biceps, triceps, shoulders and abs.

 

But each muscle group consists of different smaller muscles. This workout plan doesn’t only tell you which muscle group you target but also exactly which muscle(s) you isolate.

 

These are the different parts per muscle group:

 

Legs: front of the upper leg (quadriceps), back of the upper leg (hamstring), buttocks (gluten) and the lower leg (calf).

Back: upper back, side and lower back.

Chest: top part, central part, bottom part and middle part.

Biceps: central part and head of the muscle (upper part near the shoulder joint)

Triceps: long central muscle and short muscle at the top

Shoulder: front, top and side of the shoulder muscle

Abs: front abs, lower abs and side abs.

 

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Bodyweight workout plan

Day 1: Legs & biceps

Focus on the complete upper leg and the central bicep muscle.

A complete 10-day full body workout plan (for serious muscle building)

Day 2: chest & Abs

Focus on the top and central part of the chest and the complete abdominals

A complete 10-day full body workout plan (for serious muscle building)

Day 3: back, shoulder & triceps

Focus on the upper and side parts of the back, the complete shoulder muscle (top, front and side) and the central triceps muscle.

A complete 10-day full body workout plan (for serious muscle building)

Day 4

Rest day

Day 5: Legs & biceps

Focus on the entire leg muscle including the lower leg (calves) and gluten and the head of the biceps muscle.

A complete 10-day full body workout plan (for serious muscle building)

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Day 6: chest & abs

Focus on the middle and bottom part of the chest and the complete abdominals.

A complete 10-day full body workout plan (for serious muscle building)

Day 7: back, shoulder & triceps

Focus on the complete back muscle including the lower back, the complete shoulder muscle and the short upper triceps muscle.

A complete 10-day full body workout plan (for serious muscle building)

Day 8

Rest day

Day 9: legs, biceps, chest & triceps

Focus on the complete leg muscle, the complete biceps muscle, the complete chest muscle and the complete triceps muscle.

A complete 10-day full body workout plan (for serious muscle building)

Day 10: back, shoulder & abs

Focus on the complete back muscle, the complete shoulder muscle and the complete abdominals.

A complete 10-day full body workout plan (for serious muscle building)

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Comments: 3
  • #3

    GymGuy89 (Thursday, 02 January 2020 07:52)

    Clear instructions, heavy training! Keep it up!

  • #2

    Carl (Thursday, 02 January 2020 07:43)

    Thanks for this workout, I finished it 3 days ago and results are showing!

  • #1

    Tryston (Friday, 27 December 2019 20:21)

    Does it matter which order I complete each workout in?