Every Other Day Full Body Workout Routine (with PDF)

Starting to build muscle can be overwhelming with so many workout options. But here’s a great choice, especially if you don’t have much time: a full-body workout every other day.

This routine makes sure you exercise all the muscle groups without needing to go to the gym every day. You switch between workout days, giving your body time to rest and recover while still working all your muscles.

In this article, we’ll delve into the benefits of full-body training every other day, why it stands out as a balanced approach to building strength and endurance, and an effective asynchronous full-body workout plan that you can follow every other day.

Benefits of Full Body Training Every Other Day

Lifting weights every other day offers a strategic advantage to muscle hypertrophy, maximizing efficiency by targeting all major muscle groups in each session.

Studies revealed that the rate of muscle protein synthesis (MPS) lasts about 36 to 40 hours after intensive training. To get the best results, it’s a good idea to do a full-body workout every other day. This way, your muscles have enough time to rest and grow between workouts.^[1]

Additionally, adopting a full-body workout every other day not only allows for optimal recovery but also helps maintain the body in an anabolic state throughout the entire week, ensuring consistent progress while taking a break every other day.

This not only accelerates gains but also ensures comprehensive muscle engagement, promoting overall strength and endurance through multi-joint movements like squats and bench presses.

I would recommend avoiding overworking specific muscles and including compound exercises to reduce the risk of injuries and allow for quicker recovery.

Full-body training sessions offer a quick recovery and flexible scheduling, meeting the requirements of intermediate and advanced fitness enthusiasts who seek optimal results and effectiveness in their resistance training routine. This method enables a well-planned four-day workout schedule, guaranteeing a thorough activation of every muscle group.

Working out every other day is a great option for individuals with limited time navigating busy schedules, and those with physical constraints or recovering from injuries, this versatile approach facilitates steady progress, making it a valuable choice for individuals at various fitness levels.

Every Other Day Full Body Workout Routine

An ideal full-body workout routine serves as the cornerstone of a well-rounded fitness regimen, ensuring comprehensive development, strength, and functionality. Crafting a balanced routine involves a strategic combination of compound movements, isolation exercises, and targeted advanced techniques.

This carefully curated full-body workout places emphasis on major muscle groups through compound exercises like squats and deadlifts, and refines muscle definition with isolation movements. This program prioritizes larger muscles for optimal growth, and it integrates functional exercises for everyday mobility, and concludes with a dedicated core workout.

The workout routine is designed to be asynchronous, meaning it lacks a set weekly schedule, leading to varying rest days. Consequently, you’ll find yourself needing to include Sundays in your exercise regimen as well.

Follow this comprehensive full-body workout routine every other day to get optimum results.

Day 1 – ON

1. Barbell Squats: 4 sets x 8-10 reps
2. Kettlebell Clean and Press: 3 sets x 10-12 reps
3. Barbell Bench Press with Chains: 3 sets x 10-12 reps
4. Arnold Press: 2 sets x 12-15 reps + 1 Drop Set
5. Tricep Pushdown: 3 sets x 12-15 reps
6. Cable Rows: 3 sets x 12-15 reps
7. Preacher Curls: 2 sets x 12-15 reps + 1 Negative Set
8. Russian Twists: 3 sets x 60 seconds

Day 2 – OFF

Day 3 – ON

1. Deadlifts: 4 sets x 6-8 reps
2. Incline Dumbbell Bench Press: 3 sets x 12-15 reps
3. Military Press: 3 sets x 12-15 reps
4. Overhead Cable Tricep Extension: 2 sets x 12-15 reps + 1 AMRAP Set
5. Wide Grip Lat Pulldowns: 2 sets x 12-15 reps + 1 Drop Set
6. Dumbbell Curl: 3 sets x 12-15 reps
7. Box Jumps: 3 sets x 10 reps
8. Decline Crunches: 2 sets x 20 reps + 1 AMRAP set

Day 4 – OFF

Day 5 – ON

1. Sumo Squat: 4 sets x 8-10 reps
2. Kettlebell Swings: 3 sets x 12-15 reps
3. Incline Machine Chest Press: 2 sets x 12-15 reps + 1 Drop Set
4. Seated Dumbbell Shoulder Press: 2 sets x 12-15 reps + 1 Drop Set
5. Cable Triceps Kickback: 3 sets x 12-15 reps
6. Dumbbell Rows: 3 sets x 12-15 reps
7. EZ Bar Curl: 2 sets x 12-15 reps + one 21 method set
8. Dead Bug with Dumbbell: 3 sets x 12-15 reps

Day 6 – OFF

Day 7 – ON

1. Barbell Pause Squat: 4 sets x 8-10 reps
2. Decline Barbell Bench Press: 3 sets x 10-12 reps
3. Arnold Press: 2 sets x 12-15 reps + 1 AMRAP set
4. Skull Crushers: 3 sets x 12-15 reps
5. T Bar Rows Supersetted with Barbell Curl: 3 sets x 10-12 reps
6. Battle Ropes: 3 sets x 30-60 seconds
7. Lying Leg Raises: 3 sets x 10-20 reps

Day 8 – OFF

Note:

Since this routine involves working out every other day, pay extra attention to recovery. Ensure you get adequate sleep, stay hydrated, and consider incorporating active recovery exercises or stretching on rest days to support muscle repair.

Every Other Day Full Body Workout Program PDF

To ensure you have the convenience of accessing and utilizing our comprehensive Asynchronous Every Other Day Full-Body Workout Routine at any moment, we’ve meticulously crafted a downloadable PDF template. This resource is designed to serve as a quick reference guide, allowing you to easily review your workout plan, track your progress, and stay motivated.

Whether you prefer to keep a digital copy on your device for swift access or print out a physical copy to accompany you to the gym, this template simplifies your fitness journey, making it easier for you to focus on achieving your muscle building and fitness goals. Click below to download the template and embark on your path to a stronger, healthier you.

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Summing Up

The Every Other Day Full-Body Workout Program, characterized by its asynchronous approach, offers a versatile and effective fitness solution. The integration of compound movements, isolation exercises, and functional workouts ensures a comprehensive development of strength and endurance.

This routine is tailored to individuals of intermediate and advanced fitness levels, promoting a mindful and balanced approach to exercise.

Adhering to our every-other-day workout regimen can yield substantial enhancements in physical fitness, contributing to improved overall health and wellness.

Reference

1. MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6. doi: 10.1139/h95-038. PMID: 8563679.