Men Full Body Workouts

Men full-body workouts built around squat, press, hinge, and row patterns with evidence-informed effort targets, realistic kilogram loading examples, and straightforward week-to-week progression.
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Workout 1

5 exercises15 sets

Men Full Body Strength and Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius

A full-body session combining lower-body and upper-body compounds to drive strength and muscle gains with repeatable straight sets and controlled proximity to failure.

  1. 1
    Barbell Full Squat
    anatomy
    anatomy
    1Exercise

    Barbell Full Squat

    Rest 2m 30s

    • 18 reps x 70 kgRIR 3
    • 28 reps x 70 kgRIR 2
    • 38 reps x 70 kgRIR 1

    Brace before each rep, control depth to your safe full range, and keep knee tracking consistent over mid-foot.

  2. 2
    Barbell Bench Press
    anatomy
    anatomy
    2Exercise
    Barbell Bench Press

    Rest 2m 30s

    • 18 reps x 70 kgRIR 3
    • 28 reps x 70 kgRIR 2
    • 38 reps x 70 kgRIR 1

    Set shoulders down and back, touch the same chest point each rep, and maintain leg drive without hip lift.

  3. 3
    Barbell Bent Over Row
    anatomy
    anatomy
    3Exercise
    Barbell Bent Over Row

    Rest 2m

    • 110 reps x 60 kgRIR 3
    • 210 reps x 60 kgRIR 2
    • 310 reps x 60 kgRIR 1

    Keep torso angle stable, pull elbows toward hips, and avoid momentum from hip extension.

  4. 4
    Barbell Romanian Deadlift
    anatomy
    4Exercise

    Barbell Romanian Deadlift

    Rest 2m 30s

    • 18 reps x 80 kgRIR 3
    • 28 reps x 80 kgRIR 2
    • 38 reps x 80 kgRIR 1

    Push hips back with soft knees, keep bar close to legs, and stop descent when lumbar position cannot be maintained.

  5. 5
    Barbell Overhead Press
    anatomy
    anatomy
    5Exercise

    Barbell Overhead Press

    Rest 2m

    • 18 reps x 45 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 38 reps x 45 kgRIR 1

    Brace glutes and trunk, press in a vertical path, and finish with biceps near ears without lumbar overextension.