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No Muscle Left Behind: Your Guide to a Weekly Full Body Workout Plan

Updated: Oct 26

Why a Full Body Workout Plan Each Week Matters (and How to Do It Your Way)


Whether you're a one-workout-a-week kind of gal or you're smashing it daily with the 50 Days Slay challenge, one thing stays the same: it’s important to work the entire body across the week.

That doesn’t mean doing burpees every day or hammering your legs until you can’t sit down. It means intentionally moving each major muscle group throughout the week—because when you train smart, your body gets stronger, more balanced, and you feel amazing for it.

So let’s break it down in a way that works for you.



woman smiling in a gym

If You Only Have Time for One Workout a Week


Start with a Full Body Workout. This is the perfect go-to when life’s busy and you just want to move your body well. A good full body session hits your legs, glutes, back, chest, arms, and core—so you walk away knowing you’ve worked it all.

Think:

  • Squats or lunges for the legs and glutes

  • Push-ups or dumbbell presses for chest and arms

  • Bent-over rows or lat pulldowns for the back

  • Core work like planks or crunches to finish

This style of workout is efficient and powerful. You’ll build strength, burn calories, and feel accomplished in under an hour.


A structured full body workout plan helps you train every major muscle group efficiently, build strength evenly, and make the most of limited workout time.


If You Work Out Twice a Week


Now’s the time to introduce splits—this just means focusing on certain areas each session.

Two great options:

🔹 Upper / Lower Body Split

  • Day 1: Legs & glutes

  • Day 2: Back, chest, arms, and core

🔹 Push / Pull Split

  • Push day: Chest, shoulders, triceps, quads

  • Pull day: Back, biceps, hamstrings, glutes

Both styles give your muscles the attention they need while leaving enough time for recovery in between. It’s a balanced and effective way to see progress when you’re short on days but big on results.


If You’re Doing the 50 Days Slay Challenge


You’re showing up every day—and your body deserves variety, structure, and recovery.

The 50 Days Slay weekly structure looks like this:

  • 5 Workout Days: Strength, resistance training, sport, or yoga

  • 2 Active Rest Days: Brisk walks, stretching, cycling, or swimming

This rhythm is designed to give every part of your body the movement it needs, without overtraining. The strength/resistance sessions can follow a smart split—like a Push, Pull, Legs routine—or focus on functional full-body circuits. Your yoga or sport days challenge the body in new ways while promoting flexibility and coordination.


Then, your active rest days are about gentle movement and circulation. Think of these as the days that keep your momentum going without placing extra strain on your muscles. They help with recovery, mood, and habit-building.


So, Why Does Hitting Every Muscle Matter?


When you train all major muscle groups regularly:

  • You build strength evenly across your body

  • You reduce your risk of injury and muscle imbalances

  • You boost your metabolism and fat-burning potential

  • You improve posture, movement, and overall confidence


No matter how many days you have available, the key is consistency and structure. One full body workout is better than none. Two split sessions can build real strength. Five varied days can change your life.


Your Next Step


Wherever you're starting from—start. And if you're ready for structure, accountability, and guidance, the 50 Days Slay Challenge is the perfect place to begin. Daily movement, smart training, and an epic community to support you all the way through.

You don’t need to do it all—just do it with intention.





🔹 Muscle Group Categories & Exercises (8 each)

Legs (Quads, Hamstrings, Glutes)

  1. Squats or Leg Press (Machine or Resistance Band variation)

  2. Reverse Lunges

  3. Step-ups

  4. Romanian Deadlifts (RDLs)

  5. Glute Bridges or Hip Thrusts

  6. Sumo Squats

  7. Leg Extensions

  8. Leg Curls

Back (Lats, Rhomboids, Lower back)

  1. Bent-over Rows (DB or Barbell)

  2. Lat Pulldowns

  3. Cable Rows

  4. Single-arm DB Row

  5. T-Bar Row

  6. Face Pulls

  7. Resistance Band Rows

  8. Inverted Rows (TRX or Bar)

Chest (Pecs)

  1. Push-ups (incl. Incline, Decline, or Standard)

  2. DB Chest Press

  3. Barbell Bench Press

  4. Incline DB Press

  5. Cable Chest Flys

  6. Machine Chest Press

  7. Wide Grip Push-up

  8. Pec Deck Machine

Shoulders (Deltoids)

  1. Dumbbell Shoulder Press

  2. Barbell Overhead Press

  3. Lateral Raises

  4. Front Raises

  5. Arnold Press

  6. Upright Rows

  7. Rear Delt Flys

  8. Pike Push-ups

Arms (Bicep + Triceps)

Biceps

  1. Bicep Curls (DB or Barbell)

  2. Hammer Curls

  3. Preacher Curls

  4. Concentration Curls

Triceps

5. Tricep Pushdowns (Cable)

6. Overhead Tricep Extensions

7. Tricep Dips

8. Skull Crushers

Core (Abs + Obliques)

  1. Plank (Standard or Side)

  2. Cable Crunches

  3. Hanging Leg Raises

  4. Russian Twists

  5. Dead Bugs

  6. Bicycle Crunches

  7. Mountain Climbers

  8. Reverse Crunches



✅ Workout Options:

Full Body Workout (1 From Each Group) Example:

  • Squats

  • Lat Pulldown

  • Dumbbell Chest Press

  • Dumbbell Shoulder Press

  • Hammer Curls + Tricep Pushdowns

  • Cable Crunches

➡️ 6–8 exercises total, depending on time. Great for 1-2 sessions per week.


Upper/Lower Body Split (5 Each)

UPPER BODY (Pick 5):

  • Lat Pulldown

  • DB Chest Press

  • Lateral Raises

  • Tricep Dips

  • Cable Crunches

LOWER BODY (Pick 5):

  • Bulgarian Split Squat

  • Hip Thrusts

  • Step-ups

  • RDLs

  • Leg Press

Push / Pull Split

PUSH (Chest, Shoulders, Triceps, Quads):

  • Barbell Bench Press

  • Overhead Press

  • Lateral Raises

  • Tricep Pushdown

  • Squats

PULL (Back, Biceps, Hamstrings, Glutes):

  • Bent-over Row

  • Bicep Curls

  • RDLs

  • Cable Row

  • Glute Bridges

50 Days Slay Style - 5 From each muscle group across the week

Here’s a rotating idea:

  • Monday – Legs Focus: Squats, RDLs, Step-ups, Glute Bridges, Lunges

  • Tuesday – Back & Biceps: Bent-over Row, Lat Pulldown, Single-arm Row, Bicep Curls, Hammer Curls

  • Wednesday – Chest, Shoulders & Triceps: Push-ups, DB Chest Press, Lateral Raises, Tricep Dips, Arnold Press

  • Thursday – Core & Stability: Plank, Cable Crunches, Russian Twists, Dead Bugs, Hanging Leg Raises

  • Friday – Full Body Blast: Pick one from each above and circuit them

  • Saturday – Active Recovery: Walk, swim, cycle or yoga

  • Sunday – Stretch & Mobility or Gentle Movement



🧠 Final Tips

  • Swap exercises weekly to stay motivated

  • Focus on form over speed or weight

  • Use reps/sets that suit your level (e.g., 3 sets of 10–12 reps)

  • Consistency = Progress

  • Don’t skip rest—it’s where the magic happens!

 
 
 

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