🏋️‍♂️ Full Body Workout – Muscle Building | WillFits

Full body workout is ideal for building muscle, strength, and endurance. This guide covers all major muscle groups, weight-wise exercises, diet tips, and benefits for home and gym workouts.

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📌 Why Full Body Workout?

• Works all major muscle groups in one session.
• Builds strength, tones muscles, and improves posture.
• Boosts metabolism and calorie burn.
• Ideal for beginners and advanced with proper progression.
• Reduces risk of imbalances and supports overall fitness.

🏋️‍♂️ Best Full Body Exercises

Exercise	Target Muscles	Sets x Reps	Level
Push-ups / Knee Push-ups	Chest, Arms, Shoulders	3 x 12-15	Beginner – Intermediate
Bodyweight Squats	Quads, Glutes, Hamstrings	3 x 12-15	Beginner – Intermediate
Pull-ups / Assisted Pull-ups	Back, Biceps	3 x 6-10	Intermediate – Advanced
Plank + Shoulder Taps	Core, Shoulders	3 x 30 sec hold	Beginner – Intermediate
Lunges (Forward/Backward)	Legs, Glutes	3 x 10 each leg	Beginner – Intermediate
Dumbbell Rows / Resistance Band Rows	Back, Biceps	3 x 10-12	Intermediate
Glute Bridges / Hip Thrusts	Glutes, Lower Back	3 x 12-15	Beginner – Intermediate

📊 Weight Wise Recommendation

Weight Range	Workout Suggestion	Duration
50 – 60 Kg	Bodyweight full body exercises	25-30 min
60 – 75 Kg	Moderate resistance + full body compound exercises	30-40 min
75 – 90 Kg	Full body circuit + progressive overload	40-50 min
90 Kg +	Low-impact modifications + controlled resistance	25-35 min

⏰ Best Time for Full Body Workout

• Morning or evening depending on energy levels.
• Train 3–5 days per week for beginners, 4–6 for advanced.
• Include warm-up and cool-down to prevent injuries.

🥗 Diet for Full Body Muscle Building

Meal Time	Diet Suggestion
Pre-Workout	Oats, banana, or whole grain toast with peanut butter
Post-Workout	Protein shake, milk + nuts, or boiled eggs
Lunch	Brown rice / Roti + dal + chicken/fish/paneer + vegetables
Dinner	Roti + lean protein + green vegetables

🏅 Benefits of Full Body Workout

• Strengthens all major muscle groups simultaneously.
• Improves muscle tone and posture.
• Boosts metabolism and fat burning.
• Enhances endurance, balance, and flexibility.
• Efficient workout for time-saving and total body development.

Note: Maintain proper form, progressive overload, and a balanced diet. Hydrate well and rest for muscle recovery.

🎯 Conclusion

Full body workouts are perfect for building muscle, improving strength, and maintaining overall fitness. Consistency, proper nutrition, and recovery are key to seeing results.