Best Full-Body Workout Plan for Muscle Growth and Muscle Strength - Infinte Labs
Best Full-Body Workout Plan for Muscle Growth and Muscle Strength - Infinte Labs

Best Full-Body Workout Plan for Muscle Growth and Muscle Strength

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If you're looking for a workout plan that will help you gain muscle mass and grow your muscle strength, you can follow the plan created by Infinite Labs. This workout is designed to work all the major muscle groups in your body, so you can get the most out of your workout and see results quickly.

At Infinite Labs, we understand that many people are looking to gain muscle mass and grow their muscle strength. To help our clients reach their fitness goals, we have developed a full body exercise plan that can be followed to achieve these results. Our plan is designed to target all of the major muscle groups, and it can be customized to meet the needs of each individual. We believe that this approach is the best way to maximize results and minimize the risk of injury.

The Complete Full Body Workout Plan Schedule

WORKOUT PLAN A                  WORKOUT PLAN B                  REST DAYS
MONDAY                                      WEDNESDAY                           TUESDAY
FRIDAY                                            SUNDAY                                THURSDAY     


Infinite Labs Best Full Body Workout Plan A (Estimated Timing for Each Day Workout: 2 Hours)

#Workout 1:  Pull-Ups

Infinite Labs

The pull up is a classic dumbbell workout bodyweight exercise that works multiple muscle groups at once, making it an efficient move for building strength and muscle mass. And while pull ups can be challenging, they're also highly rewarding. When done correctly, pull ups provide a number of benefits that can help you build muscle, including increased grip strength, improved posture, and greater latissimus dorsi (lat) development. Additionally, research has shown that pull ups can help to increase testosterone and human growth hormone (HGH) levels, both of which are critical for muscle growth.

Another benefit of pull-up is that they are a compound exercise. This means that they work multiple muscle groups at the same time. This is beneficial for gaining muscle mass because it allows you to target more muscles in a shorter amount of time.


Pull ups are perhaps the most challenging of all bodyweight exercises. They require not only significant upper body strength, but also a great deal of coordination and control.

If you are new to pull ups, there are a few things you should keep in mind.

  • First, start with an overhand grip, hands shoulder-width apart. From there, begin to pull yourself up, leading with your chin.
  • As you reach the top of the movement, be sure to squeeze your shoulder blades together.
  • Finally, lower your back down under control. With practice, you will be able to master this challenging exercise.

Do 12-14 Pull Ups straight.

#Workout 2: Barbell Bench Press (Chest Workout)

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The barbell bench press is one of the most popular full body exercises for building muscle mass and strength. The dumbbell workout works the chest, shoulders, and triceps muscles, making it an ideal choice for those looking to build a well-rounded upper body.

The barbell bench press can be performed with a variety of weights and repetitions, making it a versatile exercise for both beginners and advanced lifters. When performed correctly, the exercise can help to increase muscle size, strength, and power.

It is an excellent dumbbell workout to build strength in the chest and arms. The bench press can help to increase bone density and improve posture. Furthermore, the bench press is a great exercise for burning calories and improving cardiovascular health. Finally, the bench press is one of the best moves for developing explosive power.

The barbell bench press activates more muscles than any other chest exercise, making it ideal for those looking to bulk up. This particular workout is excellent for muscle mass and muscle gain, as well as increasing strength and power.


Before performing this exercise, it is important to warm up the muscles and joints. A good way to do this is to perform a set of lightweight repetitions on the bench press. This will help to increase blood flow to the muscles and reduce the risk of injury. It is also important to use proper form when performing the Barbell Bench Press. The back should be flat against the bench, and the feet should be planted firmly on the floor.

  • The barbell should be gripped with both hands at shoulder width, and then lowered slowly to the chest.
  • Once the barbell is touching the chest, pause for a moment and then press it back up to the starting position.
  • Breathe deeply throughout the exercise, and focus on contracting the chest muscles.

By following these tips, you can maximize the benefits of the Barbell Bench Press workout.

Do 12-14 Barbell Bench Press straight.

#Workout 3: Barbell Back Squat

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The barbell back squat is a compound dumbbell workout that targets the quads, hamstrings, and glutes. It is important to use proper form when performing this exercise, as improper form can lead to injury. The Barbell Back Squat is a key exercise for developing lower body strength and size.


To begin, position the barbell on the rack at waist height. Step under the bar and place it across the back of your shoulders, holding it in place with your hands. Once the bar is in position, step away from the rack and position your feet shoulder-width apart.

  • Lower yourself down into a squat by pushing your hips back and bending your knees.
  • Keep your chest up and your back straight throughout the movement.
  • Once your thighs are parallel to the ground, press through your heels to return to the starting position.

Do 10 Barbell Back Squat Straight.

Repeat for the desired number of repetitions.

#Workout 4: Standing Overhead Press

Infinite Labs

The standing overhead press is a weightlifting exercise that works the shoulders, triceps, and upper back. The benefits of this exercise include increased strength, improved posture, and reduced risk of injury. Standing Overhead Press is a dumbbell workout which is effective in building muscle mass and arm and leg strength.

The Standing Overhead Press is a great workout for many reasons.

First, it works the deltoid muscles, which are the muscles that give your shoulders their round shape.

Second, it also works the triceps, which are the muscles on the back of your upper arms.

 Third, the Standing Overhead Press also works the traps, which are the muscles that cover your shoulder blades.

Finally, this exercise also helps to improve your posture by strengthening your upper back and core muscles.


To do the exercise, start by standing with your feet shoulder-width apart and a weight in each hand. Raise the weights overhead, and then lower them back to your shoulders. From there, press the weights straight overhead until your arms are fully extended.

  • Pause for a moment, then lower the weights back to your shoulders and repeat.
  • As you press the weights overhead, be sure to keep your core engaged and your back straight to avoid injury.
  • With practice, you'll be able to add more weight and reps to this challenging workout move.

Do 10 Standing Overhead Press Straight.

#Workout 5: Lying Dumbbell Hamstring Curls

Infinite Labs

Lying Dumbbell Hamstring Curls are a great exercise for toning and strengthening the hamstring muscles. Lying Dumbbell Hamstring Curls are a great exercise for targeting the hamstrings. The hamstrings are the muscles on the back of the leg that are responsible for knee flexion and hip extension. Doing this exercise regularly can help to increase hamstring strength and size, which can improve overall athletic performance.

 In addition, it can also help to reduce the risk of injuries, such as strains or tears, during other activities. As such, Lying Dumbbell Hamstring Curls are an important exercise for any individual looking to improve their physical health and well-being.

The hamstring curl is a great exercise for building muscle mass in the legs. When performed with dumbbells, it allows for a greater range of motion than when using a machine, which can help to target more muscles. By including this exercise in your workout routine, you can build strong, muscular legs.


To do this exercise, you will need a set of dumbbells and a flat surface. Begin by lying on your back with your feet flat on the ground and your knees bent. Place the dumbbells on the ground next to your hips, then grasp them with both hands and curl them up towards your glutes.

  • Be sure to keep your back flat on the ground throughout the exercise and exhale as you curl the weights up.
  • Once your hands are at your glutes, pause for a moment and then slowly lower the weights back to the starting position.

Do 15-20 Lying Dumbbell Hamstring Curls Straight.

Full-Body Workout Plan A Summary





Barbell Bench Press

Barbell Back Squat

Standing Overhead Press

Lying Dumbbell Hamstring Curls

Things to be keep in mind while doing Full Body Workout Plan

When doing a full-body workout, there are several things to keep in mind in order to maximize the benefits and avoid injury.

First, it is important to warm up thoroughly before beginning the workout. This helps to increase blood flow and reduce the risk of pulled muscles.

Second, focus on compound exercises that work multiple muscle groups at once. These are more efficient than isolation exercises and will help to build more overall strength.

Third, be sure to use proper form. This means keeping the spine in alignment and using controlled movements.

 Finally, listen to your body and don’t push yourself too hard.

 It is better to do a few fewer reps with perfect form than to try to push through and end up injuring yourself. By following these tips, you can ensure that your best full-body exercise is safe and effective.



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