Here is a science-backed full-body workout using progressive overload and multi-joint movements, along with some relevant and references for further reading:
Exercise: Squats
- Description: Stand with feet shoulder-width apart, lower your body by pushing your hips back and bending your knees, then rise to the starting position.
- Benefits: Squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core muscles.
Exercise: Bench Press
- Description: Lie on a flat bench, lower a barbell to your chest, then push it back to arms’ length.
- Benefits: The bench press primarily targets the chest muscles (pectoralis major) and activates the triceps and shoulders.
Exercise: Deadlifts
- Description: Stand with feet shoulder-width apart, bend your knees, and hinge at the hips to grip the barbell, then lift it off the ground by extending your hips and knees.
- Benefits: Deadlifts engage numerous muscle groups, including the hamstrings, glutes, lower back, and core muscles.
Exercise: Shoulder Press
- Description: Sit on a bench or stand with feet shoulder-width apart, hold dumbbells at shoulder level, and press them overhead until your arms are fully extended.
- Benefits: The shoulder press targets the deltoid muscles, particularly the anterior and lateral deltoids, triceps, and upper back muscles.
Exercise: Bent-Over Rows
- Description: Stand with feet shoulder-width apart, hinge at the hips with a slight knee bend, hold a barbell or dumbbell with palms facing down, and pull the weight towards your torso by retracting the shoulder blades.
- Benefits: Bent-over rows primarily target the muscles of the upper back, including the rhomboids, latissimus dorsi, and rear deltoids.
Note: Before starting any new exercise program, it is essential to consult with a qualified fitness professional or healthcare provider to ensure suitability and proper technique.
References
Escamilla, R. F., Francisco, A. C., Fleisig, G. S., Barrentine, S. W., Welch, C. M., Kayes, A. V., … & Andrews, J. R. (2000). An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, 32(7), 1265-1275
Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-joint resistance exercises: Effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine, 6(2), e24057.
McKean, M. R., Dunn, P. K., & Burkett, B. J. (2010). The lumbar and sacrum movement pattern during the bent-over row. Journal of Strength and Conditioning Research, 24(5), 1321-1326.
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- versus high-load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523.
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