The Fitness Oracle: 4 Week Full-Body Workout Program

Fitness enthusiasts opt to train their body according to one of the well-known training routines, perhaps without considering that other methods may reap more benefits.

A full body workout presents a less popular method of training, but also one your body may not be accustomed to - which is a great thing. Confusing your muscles, avoiding adaptation, is a vital component in continued progression. So why not try another routine for 4 weeks that does exactly that?

It also saves time. With a full-body workout program, you will only need to hit the gym 3 days a week, benefiting those with a busy schedule.

This program will also allow you to do other activities in between the weight lifting sessions, leaving room to play sports, perform yoga or run.

Your recovery time will be increased putting less of a strain on your Central Nervous System. That way you will ensure greater growth, with the added rest time, and could help you avoid OTS (Over Training Syndrome.) Depending on your body, you may find the extra recovery time vital in your efforts to gain muscle, especially if you are lifting really heavy - an important factor in increasing muscle mass.

The 4 Week Program

Guidelines:

Go HEAVY. Just because it is a full-body workout you still need to lift heavy.
Keep the workouts less than 60 minutes (read; don't sit around, too much.)
Each exercise should entail 2-4 sets.
Each set should feature 8-15 repetitions.
Adjust repetition count and weight according to your own abilities.
Focus on technique as opposed to speed.

Don't speed through the exercises, just decrease rest periods.

Feel free to super-set (perform two exercises back-to-back without rest.)
Take shorter breaks, to burn extra fat.
Don't like an exercise? Substitute it out for another one in that same muscle group.

Make sure every workout day covers the entire body, every major muscle.

Perform a full-body warm-up of dynamic stretching and biking/running prior to starting a workout day for 10-15 minutes.

The warm-up doesn't include in the 60 minute time limit.
This initiates the fat-burning process and decreases the chances of injury.

Schedule:

Go through the first schedule the first 2 weeks.
Complete the second schedule the last 2 weeks, as illustrated below.

Week 1-2.
Click to enhance size.

Week 3-4.
Click to enhance size.

The Workouts:

Complete workouts #1-3 the first 2 weeks in accordance with the schedule.
Then complete workouts #4-6 the last 2 weeks in accordance with the schedule.

This workout plan is designed to give you as much variation as possible, through different muscle group orders as well as an array of exercises.