Follow These Full Body Workout Plans of the Bodybuilding Legends
Full body workout for beginners or newbies comes into mind when we hear or imagine the word full body workout routine. It’s right to a certain extent because most people begin with full body workout routines to get familiar with the weights and get adapted to muscle training.
The internet is loaded with information such as try this full body workout at home or full body workout with dumbbells. If you’re someone who’s beginner, it’s recommended and even okay to go with that.
Though, gym rebels might not like it and even suggest that they shouldn’t do full body workouts and should go for splits. And, you should indeed lookout for other training aspects too when you start gaining experience, but it would be good if you don’t start from the beginning itself.
Nevertheless, have you ever thought about how those golden era bodybuilders started their workout in the beginning, did they follow full body workout routine or else straight went into the split training or any advanced methodologies.
Even if you try finding and couldn’t find it, don’t worry. Here we’re going to talk about the same. We’ll share with you’ll those full body workout plans of great bodybuilding legends of the Golden Era who’re still respected and loved by fans from all over the world.
Who Goes for Full Body Workout?
In today’s date, you might not find many being fans of full body workout routines. But, there was a time when full body workout plans were quite famous, even among the experienced lifters.
If you’ve asked who likes to follow a full body workout routine, the answer might have been something different, especially 50 to 60 years early, which is also called the Golden Era of the bodybuilding. Many use to do it, and some of the famous names that use to include these plans were like Leroy Colbert and Reg Park, whose photograph was easy to find in bodybuilding magazines.
Some of Those Bodybuilding Legends Who Followed Full Body Workout Routines
Here below are some of the golden era bodybuilding legends who use to believe in the full body workout, at least as a beginner.
- George Eiferman
- Arnold Schwarzenegger
- Steve Reeves
- Reg Park
- Vince Gironda
Let’s look into each one’s full body workout plans so that you can understand it or else, if you would like to try your hands on it, you can do so:
1. George Eiferman – Bodybuilding’s Notable Figure
A multi-talented person of his time, George Eiferman was a stuntman, actor, and even Mr. Universe winner who traveled throughout the USA teaching young high school students how valuable physical training can be.
He was a massive fan of full body workout routine, and similar to other bodybuilding legends of his time, he always gave first preference to it. One of his favorite full body workout plans, which he used to follow, was three times a week routine.
Here below is one of his favorite full body workout plans:
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | 45 Degree Hack Squats | 3 | 7 to 10 |
| 2 | Barbell Bench Press | 3 | 7 to 10 |
| 3 | DB Chest Flys | 3 | 7 to 10 |
| 4 | DB Side Laterals | 3 | 7 to 10 |
| 5 | Alternate DB Press | 3 | 7 to 10 |
| 6 | Cheated One Arm DB Rowing | 3 | 7 to 10 |
| 7 | Cheated BB Curls | 3 | 7 to 10 |
| 8 | Concentration Curls | 3 | 7 to 10 |
| 9 | DB Wrist Curls | 3 | 7 to 10 |
| 10 | Side Bends | 3 | 7 to 10 |
| 11 | Sit-Ups | 3 | 8 to 12 |
2. Arnold Schwarzenegger’s the Austrian Oak
Arnold Schwarzenegger is pretty well known for his body part split workout routine, even been known as the split king of his Era. Though many might not know, he started his bodybuilding workout with a full body workout plan, and to date, he suggests, especially to new trainees, that full body workout for beginners is a good option. And, the name of his full body workout plan was Golden Six.Here’s Arnold’s full body workout routine “Golden Six” that you can follow:
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | Regular Stance Barbell back squats | 4 | 10 |
| 2 | Barbell bench press using a wide grip | 3 | 10 |
| 3 | Pull-ups | 3 | Till Failure |
| 4 | Behind the neck barbell press | 4 | 10 |
| 5 | Bicep barbell curls | 3 | 10 |
| 6 | Sit-ups with bent knees | 3-4 | Till Failure |
3. Steve Reeves – Legendary Bodybuilder, Actor & Philanthropist
Steve Reeves (1926 to 2000) was one of the respected bodybuilders of his time, which is favorite in today’s date for many, and he was also quite known for his all-time physiques. His body was also counted as one of the reasons behind his success. He was one of the jewels which were considered ahead of his time. And at that time, fitness was neither culture nor popular like now.
Like others, he was also quite famous for his full body workout routine. The only difference was that he used to perform three different full body workout routines in a week, which is like:
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | Barbell military press | 3 | 8 – 12 |
| 2 | Bent over barbell rowing | 3 | 8 – 12 |
| 3 | Bench Press | 3 | 8 – 12 |
| 4 | Standing Calf Raises | 3 | 8 – 12 |
| 5 | Abdominal crunches | 3 | 8 – 12 |
| 6 | Back Squats | 3 | 8 – 12 |
| 7 | Deep Squats | 3 | 8 – 12 |
| 8 | RDLs (Romanian Deadlifts) | 3 | 8 – 12 |
| 9 | Barbell Curls | 3 | 8 – 12 |
| 10 | French Presses | 3 | 8 – 12 |
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | Barbell deadlift | 3 | 12 |
| 2 | DB Military Press | 3 | 12 |
| 3 | Dips | 3 | 12 |
| 4 | Alternate DB Curls | 3 | 12 Each |
| 5 | Seated Calf Raises | 3 | 12 |
| 6 | Lying Triceps BB Extensions | 3 | 12 |
| 7 | Pull-ups | 3 | 12 |
| 8 | Front Squats | 3 | 12 |
| 9 | Hyperextensions | 3 | 12 |
| 10 | DB Lunges | 3 | 12 |
| 11 | Hanging leg raises | 3 | 12 |
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | Barbell deadlift | 3 | 8 – 12 |
| 2 | One arm DB rowing | 3 | 8 – 12 |
| 3 | BB Upright rowing | 2 | 12 |
| 4 | Incline BB Bench press | 3 | 8 – 12 |
| 5 | Standing Calf raises | 3 | 12 |
| 6 | BB Front squats | 2 | 12 |
| 7 | Nordic hamstring curls | 3 | 8 – 12 |
| 8 | Sit-ups | 3 | 12 |
| 9 | DB lunges | 2 | 8 – 12 |
| 10 | Lying BB Triceps extensions | 2 | 12 |
| 11 | DB Concentration curls | 3 | 8 – 12 |
4. Reg Park – An English Bodybuilder, Actor & Businessman
Reg Park, quite well known for his numerous Mr. Universe titles under his belt, was a famous bodybuilder, actor, and businessman of his times from the ’50s to ’60s. Like many other bodybuilders, he also started with a full body workout routine based on the 5×5 principle. It means five sets and five reps per exercise and a resting period of 60 to 90 seconds between every set.
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | Barbell back squats | 5 | 5 |
| 2 | Pull-ups or Chin-ups | 5 | 5 |
| 3 | Barbell Bench Press or Dips | 5 | 5 |
| 4 | Barbell Curls | 2 | 10 |
| 5 | Forearms | 2 | 10 |
| 6 | Calves | 2 | 10 |
| 7 | Deep Squats | 3 | 8 – 12 |
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | Barbell front squats | 5 | 5 |
| 2 | Barbell Rowing | 5 | 5 |
| 3 | Standing Military Press | 5 | 5 |
| 4 | Deadlift | 3 | 5 |
| 5 | Forearms | 2 | 10 |
| 6 | Calves | 2 | 10 |
The training schedule was three times a week, with a different combination, like week 1: A, B, A, week 2: B, A, B, week 3: A, B, A.
5. Vince Gironda – Bodybuilder, Author, Co-founder of the NSP Nutrition & Personal Trainer
Vincent Anselmo Gironda, also known as “Vince,” was one of the respected bodybuilders of his time. He was quite famous for his brilliant full body workout routine that involved the training method of 8×8, similar to GVT (German Volume Training where it’s 10×10). The training method gives enough room to hit every body part three times a week within a short period.
He kept his program quite simple with basics like:
- Perform 8×8 means 8 sets and 8 reps per exercise in every training session.
- Train three times a week.
- Create a full body workout routine that involves push-pull order.
- Prioritize your weak body parts first.
Sample Full Body Workout Routine of Vince Gironda’s 8×8
| Sr. | Exercise Name | Sets | Reps |
|---|---|---|---|
| 1 | Barbell bench press | 8 | 8 |
| 2 | Pull-ups or Lat pull down | 8 | 8 |
| 3 | Overhead triceps extensions | 8 | 8 |
| 4 | Drag curls | 8 | 8 |
| 5 | Side lateral raises | 8 | 8 |
| 6 | Hack squats | 8 | 8 |
| 7 | Standing calf raises | 8 | 20 |
Closing Thoughts
These full body workouts are samples that you can make use of it. It’ll help you make better gains, but it doesn’t mean that you keep pushing the same workout routine forever and get results. You’ve to try verities and stay consistent. For instance, you follow one of these routines and, after sometimes, try making variations in reps, sets, and order of exercise. Also, try doing other full body workout routines
Though it’s not that popular these days, it’s not limited to beginners. Even if you’re an advanced lifter, you can try doing a full body workout routine. It’s done for various reasons. Though some quotes have come out like eat, train, and repeat. But, it doesn’t make sense in real life. Everyone has other priorities. If you’re some with the time constraint, then the full body workout is the right choice.
Lastly, in this information age, you can find most of the things online. So, if you don’t want to try with these or else you don’t like going to the gym, you can search something like a full body workout with dumbbells, full body workout at home, and you can easily find tons of workout routines.
