Why I Love Using Full-Body Workouts with Clients

As a trainer, I have found full-body workouts to be one of the most effective and rewarding ways to train my clients. Not only do these workouts provide a comprehensive approach to fitness, but they also maximize time in the gym and promote balanced muscular development. Here’s why I love incorporating full-body workouts into my clients' routines and how I typically structure them.

Efficiency and Time Management

One of the key benefits of full-body workouts is the efficiency they provide. Most people don’t have hours to spend at the gym, especially when juggling work, family, and other commitments. With full-body training, we can hit all major muscle groups in a single session, making it an excellent option for those with a busy schedule. This approach ensures that no area is neglected and that clients are working toward total-body strength and conditioning without needing to be in the gym every day.

Increased Caloric Burn

Full-body workouts typically involve compound movements that target multiple muscle groups at once. Exercises like squats, deadlifts, and rows require a lot of energy, which translates to a higher calorie burn during and after the workout. This is great for clients looking to lose fat while building lean muscle.

Balanced Muscular Development

When I design full-body workouts, I ensure that the entire body is trained, which prevents imbalances and overtraining of certain muscles. Many people tend to focus on their favorite or most visible muscles, like the chest or arms, while neglecting others like the back or legs. A full-body approach guarantees that all muscle groups receive attention, promoting better posture, stability, and overall strength.

How I Structure My Full-Body Workouts

I like to keep my workouts simple but effective. Below is a typical structure I use with my clients, broken into three sections, labeled A, B, and C, each with their own specific focus.

A Series (Strength and Mobility)

A1. Squat or Split Squat: I start with a squat variation to target the lower body. Squats are a fundamental movement that strengthens the quads, hamstrings, and glutes while also engaging the core. Alternatively, a split squat can add a unilateral challenge.

A2. Vertical or Horizontal Pull: Next, I add a pulling movement such as a pull-up or row to focus on upper body strength. This helps balance the pressing movements and targets muscles like the lats, traps, and rhomboids.

A3. Upper or Lower Mobility: I finish this circuit with a mobility exercise, focusing on improving range of motion and flexibility, whether for the upper or lower body. This ensures that my clients maintain healthy joints and reduce the risk of injury.

B Series (Strength and Core Stability)

B1. Deadlift Variation: Deadlifts are a powerhouse exercise that I love to include for developing posterior chain strength. Whether it’s a conventional deadlift, Romanian deadlift, or a trap bar deadlift, this move hits the glutes, hamstrings, and lower back while also working grip and core stability.

B2. Horizontal or Vertical Push: After pulling movements, I like to include a push exercise such as a bench press or overhead press. This balances out the workout by targeting the chest, shoulders, and triceps.

B3. Core Work: Core exercises like planks, leg raises, or rotational movements finish off this series. A strong core is essential for stabilizing the body during complex movements and preventing injury.

C Series (Finisher for Upper or Lower Body)

C1. Upper or Lower Body Finisher: Finally, I’ll incorporate a finisher that focuses on either the upper or lower body. This might include high-rep sets of bodyweight exercises like push-ups, kettlebell swings, or even some form of metabolic conditioning to end the workout on a high note.

Example Full-Body Workout with Sets and Reps

Here’s a sample full-body workout that I often use with clients. This workout combines strength, mobility, and conditioning to give a well-rounded approach to fitness.

A1. Goblet Squat with 3s Pause at the bottom – 3 sets of 6-9 reps

A2. Pull-Up  – 3 sets of 8 reps (add weight to the pull-ups if 8 bodyweight is too easy)

A3. World’s Greatest Stretch– 3 sets of 30 seconds per side

B1. Romanian Deadlift (RDL) – 3 sets of 9-12 reps

B2. Dumbbell Bench Press – 3 sets of 6-9 reps

B3. Ab-Wheel Rollout – 3 sets of 10 reps

C1. Push-Ups – 10 reps

C1. Kettlebell Swings – 15 reps

Do as many rounds possible with minimal rest for 10 minutes

This workout ensures a full-body approach, combining strength, mobility, and conditioning to maximize efficiency and effectiveness. The sets and reps are designed to provide enough volume for muscle growth while also keeping the heart rate elevated for fat loss.

Why This Structure Works

This setup ensures that clients are getting a full-body workout that hits all major muscle groups while also addressing mobility, core strength, and cardiovascular conditioning. Each series is designed to flow logically, starting with larger muscle groups and compound movements, then moving to more specific exercises that refine strength and stability. The inclusion of mobility and core exercises ensures that clients are not only building strength but also improving their overall movement quality and reducing the risk of injury.

Conclusion

Full-body workouts provide numerous benefits, from better time efficiency and greater calorie burn to balanced muscular development and improved mobility. By structuring workouts in a way that combines strength, mobility, and core training, I can help my clients achieve well-rounded fitness while keeping workouts varied and challenging. Whether you’re short on time or looking for a more comprehensive training approach, full-body workouts are an excellent solution for both beginners and experienced lifters alike.