If you’re interested in putting on some serious size, the most well rounded workout of all time is one that encompasses multiple major muscle groups in the form of compound movements. When you want to build a house, you start with a good foundation; starting from a solid base and building your way up. The same goes with building an awesome physique, start with the foundation (compound movements) and build onto isolation movements.
In my opinion, the most well rounded workout of all time can be broken down into 7 fundamental exercises. These exercises/movement patterns can later be modified to isolate individual muscles that you wish to define further. The following compound exercises are my 7 fundamental physique-building exercises for the most well rounded workout of all time:
1. Squats – Legs
2. Rows – Back
3. Bench – Chest
4. Pull-ups – Biceps
5. Shoulder press – Shoulders
6. Dips – Triceps
7. Deadlifts – Whole body
The 7 exercises mentioned before have been chosen because they all incorporate the engagement of more than one muscle group. When performing these compound movements you’re not just working on one part of your body, you’re working on multiple muscle groups with a stronger emphasis on one primary muscle group. For example, the primary muscle group involved in a bench press is the chest, followed by the secondary muscle groups; the shoulders, triceps and to a lesser extent your back and core. Everything is involved.
The other advantage of compound exercises is that they can be easily modified into isolation exercises. By adjusting the grip, stance or positioning of the compound movement, individual muscles can be targeted and isolated and still produce a high force output as our strength translates across from the compound movement into the isolation exercise.
The 7 fundamental physique-building exercises will provide you with the best chance of packing on loads of quality muscle. Each exercise also uses huge amounts of energy to perform, which is great news for those of you that want to build muscle and lose fat at the same time. The more energy you use burn the more fat your going to lose, provided that your energy out is greater than energy in and your protein intake is sufficient.
I would like to mention as a final note that whatever workout routine you choose to follow, the best workout is always the one that is suited to you and what you’re trying to achieve. I have simply highlighted the most well-rounded workout routine of all time for muscle gain and fat loss.