Best Full Body Workout Routine 💪
Agar aap beginner ya intermediate hain, to full-body workout week mein 3 din karna muscle gain, strength aur fat loss ke liye bahut effective hota hai.
Full-Body Workout (3 Days Per Week)
1. Barbell Squat
Target: Legs, glutes, core
- 4 sets × 6–10 reps
2. Bench Press
Target: Chest, shoulders, triceps
- 4 sets × 6–10 reps
3. Pull-Ups / Lat Pulldown
Target: Back, biceps
- 3 sets × 8–12 reps
4. Shoulder Press
Target: Shoulders, triceps
- 3 sets × 8–12 reps
5. Romanian Deadlift
Target: Hamstrings, glutes, lower back
- 3 sets × 8–12 reps
6. Plank
Target: Core
- 3 sets × 30–60 seconds
Weekly Schedule
Monday
Full Body Workout
Wednesday
Full Body Workout
Friday
Full Body Workout
Tuesday, Thursday, Saturday:
- Light walking
- Stretching
- Optional cardio (20–30 min)
Sunday:
- Complete rest
Beginner Version
Agar abhi gym start kiya hai:
- Bodyweight Squats – 3 × 12
- Push-Ups – 3 × 10
- Lat Pulldown – 3 × 12
- Dumbbell Shoulder Press – 3 × 12
- Walking Lunges – 3 × 10 each leg
- Plank – 3 × 30 sec
Important Rules
✅ Warm-up 5–10 minutes before training
✅ Form par focus karo
✅ Har week thoda weight ya reps badhane ki koshish karo
✅ Daily protein intake maintain karo
✅ 7–9 hours sleep lo
Muscle Gain Formula
Training + Protein + Sleep + Consistency = Results
Agar tumhara goal muscle gain, fat loss, ya aesthetic physique (V-taper body) hai, to main tumhare weight aur experience ke hisaab se personalized full-body routine bhi bana sakta hoon. 🔥💪