Welcome to the Athlean-X Full Body Workout Plan! This 4-week program is crafted to maximize your total-body strength and lean muscle mass. Designed by Jeff Cavaliere MSPT, CSCS, the plan focuses on fundamental movement patterns and compound exercises to ensure balanced development and prevent injury. With two comprehensive routines, Workout A and Workout B, this program alternates between key exercises that target all major muscle groups, providing an efficient and effective training experience.\n\nFor more info check out the full article on the Athlean-X website: \nhttps://athleanx.com/articles/full-body-workout-plan\n\nWeek 1:\n📅 Monday: Workout A\n📅 Wednesday: Workout B\n📅 Friday: Workout A\n🛌 Rest: On other days\n\nWeek 2:\n📅 Monday: Workout B\n📅 Wednesday: Workout A\n📅 Friday: Workout B\n🛌 Rest: On other days\n\nWeek 3:\n🔁 Repeat Week 1 schedule\n\nWeek 4:\n🔁 Repeat Week 2 schedule\n\nBy following the 4-week schedule and alternating between Workouts A and B, you'll experience significant progress.

ATHLEAN-X | Full Body Workout Plan

Full Body - Workout A

Walking Lunge

Side Lunge

Full Squat

Hip Thrust

Bench Press

Weighted Chin-Up

Farmers walk

Cable Standing Rear Delt Row

Full Body - Workout B

Walking Lunge

Side Lunge

Barbell Deadlift

Barbell Rear Lunge

Barbell Seated Overhead Press

Bent Over Row

Dumbbell Overhead Carry

Cable Standing Rear Delt Row