No Muscle Left Behind: Your Guide to Weekly Full Body Training

Leah Woolner
Apr 8
4 min read

Why Working Your Whole Body 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.

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.

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)

Reverse Lunges
Step-ups
Romanian Deadlifts (RDLs)
Glute Bridges or Hip Thrusts
Sumo Squats
Leg Press (Machine or Resistance Band variation)

Back (Lats, Rhomboids, Lower back)

Chest (Pecs)

Shoulders (Deltoids)

Arms (Bicep + Triceps)

Core (Abs + Obliques)

✅ 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)

Push / Pull Split

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

🧠 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!