Generation IronGet a Herculean ripped frame.

When seeking to sculpt the ultimate form we’re all in a rush to gin perfection. But just like constructing a building we all need to build a sturdy foundation. Starting from the bottom up will ensure that you don’t burn yourself out too fast too soon. The best way to lay down the proper building blocks is by doing full body training. Like Steve Reeves and many other classic bodybuilders, full body workouts were once regarded as the way to go in achieving a shredded physique. Full body workouts can make a beginner great and fine tune a veteran’s training regimen.

After already training for a decent amount of time and becoming overall more athletically built there’s a tendency to train specific body parts on set days in order to sculpt each muscle group one at a time. While this works well for more advanced gym rats, for the beginner it could prove to be a daunting task. By doing a total body workout three times a week a beginner can build the foundations for overall conditioning.

Since you’ll be working multiple muscle groups during the workout, your muscles are more likely to remain fresher as opposed to isolating a particular muscle group for the day. This method is beneficial for beginners as this will help them gain size and build muscle mass. Too many beginners focus on one particular muscle group at a time, something their body isn’t used to. This can cause injuries and imbalances. The full body workout plan allows to target multiple muscle groups throughout the entire body. This is the chance to learn exercises for all the different muscle groups in the body. This is the time to focus on form and technique for each exercise. Eventually, once the body begins to mature and grow used to rigorous exercise, days can be devoted to build specific parts of the body.

Take for instance The Hercules training regimen. Its a total body workout designed to be done three days a week. Below is a detailed routine for beginners and the advanced alike.



Dumbbell bench: presses 3 sets, 10 reps
Seated dumbbell: presses 2 sets, 10 reps
Wide-grip chins: 3 sets, 10 reps
Leg presses: 3 sets, 10 reps
Glute/ham raises: 3 sets, 15 reps


Flat-bench flyes: 3 sets, 10 reps
Bent-over rows: 3 sets, 10 reps
Squats: 3 sets, 10 reps
Leg extensions: 3 sets, 12 reps
EZ-curl-bar curls: 2 sets, 15 reps
Dips: 1 set, 15-20 reps


Incline dumbbell: presses 3 sets, 10 reps
Cable rows: 3 sets, 10 reps
Stiff-legged deadlifts: 4 sets, 8 reps
Dumbbell lunges: 2 sets, 15 reps
Standing calf raises: 3 sets, 20-25 reps

Cardio and stretches can be thrown in on your days off as you see fit. Give it a go and you just may get the results you’ve been seeking.

So if you are just getting started in the gym and want start building up to a kick ass physique – try giving the full body workout a try. You really can’t go wrong with a training system that the classic legends have used to reach ultimate bodybuilding victory.

Are you a fan of classic full body workouts? Let us know in the comments below or follow us on Facebook and Twitter and sound off.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.