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Daily Workout- Full Body

Daily Workout- Full Body

August 24, 2012 Workout Routine- Full Body 

Muscle Prodigy is committed to helping you with your fitness goals. You need to hit the gym often and hard. However, sometimes it gets overwhelming with what to do in the gym. We're here to break down a structure for you that will include a detailed script of exactly what you should be doing in the gym each day. That's right...every Monday we will post the schedule for the week, meaning that you will have advance notice of exactly what days you should be hitting the gym, which muscle groups you will be training, and which days you have off to give your body adequate rest. Every single morning, we will post the routine of the day, so you know exactly what to do while in the gym.

These routines are exactly what the founders of Muscle Prodigy do, so you know that you are in good hands. We will always stay committed to provide you with tough workouts, but we will never overtrain you like most other programs do. We also show you exactly how to perform the exercises with our before and after pictures and our instructional videos, in which we demonstrate the exercises and walk you through them. Be sure to check back every single day for your structured workout program!

Please check out our Exercise Database to learn how to do any type of workout as well

Schedule for the Week of August 20, 2012:

Monday: Full Body
Tuesday: Off
Wednesday: Off
Thursday: Off
Friday: Full Body
Saturday: Off
Sunday: Off

For this week you will focus on doing two full body workouts. You will neglect your cardio training for this week since you've been doing it almost every week. It's good to give your knees and legs a rest from all the cardio you do. You will do in what we believe as the best and most effective exercise for each specific muscle group, which are primarily compound movements. For example, squats are known by most as the best overall leg exercise. In addition, bench press is the best for the chest. You will do these kinds of workouts twice (one on Monday and one on Thursday) to give extra resistance to your body and to spice things up. For your cardio exercises on alternating days, you will jump rope between sets of abs. Make sure you increase the weight as the reps decrease (and vise-versa). Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. 

For Friday, August 24, 2012, you will do a full body workout hitting all the muscle groups. Since you are training all the muscle groups, run on a treadmill with a 6.0 speed for 10 minutes to give yourself a full body warm-up. Don't forget to do a few warm-up sets before you start your routine.


15, 12, 10, 8, 6 reps



Stand up to a barbell with feet shoulder-width apart. Grip the bar with both palms facing outward. While keeping your back straight and your butt down (in a squatting position) stand up with the weight by pulling the bar up your shins (keeping your arms extended throughout the whole movement). Lock out the deadlift by swaying your hips forward just a little once it reaches its highest point. To bring the weight down, lower your butt down first (do not bend over to drop it) until you bring the bar back to the floor.


Bench Press
15, 12, 10, 8, 6 reps



Lie down on the bench. Grab a little wider than shoulder width-grip. With your feet planted on the floor, back arched, and hips flat on the bench, drive the weight up from the rack. Bring it over your chest. In a slow, controlled movement lower the weight carefully until the bar reaches your nipples but only about half an inch above your chest. Do not touch your chest as you want to keep constant tension on the chest the whole time and not use any momentum. Explode the weight up and a little backward in a controlled manner while your feet and hips are still planted until your arms are extended outward but with a slight bend.


Military Press
15, 12, 10, 8, 6 reps



Sit down on a seat with a back rest with feet sturdily planted on the ground, head looking forward, back straight against the pad but with a slight arch, and abs tight. Kick up the dumbbells with your knees to prevent injury so that each dumbbell is beside your head at ear level. Palms should be facing forward. In one smooth motion, push the dumbbells up until the dumbbells are over your head and arms are locked out. Slowly bring the dumbbells back down to the original position until your arms parallel to the ground.


Standing Barbell Curl
15, 12, 10, 8, 6 reps



Stand shoulder-width apart with a cambered bar in hands and back straight, abs tight, and head looking forward. Grip the bar with shoulder-width grip and barbell hanging down extended. Upper arms and elbows are tucked into your sides tightly. Curl the bar up in an arc-like motion until it reaches your chin. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the bar down in an arc-like motion.


5 sets to failure


Hop up onto two parallel bars with your knees bent behind you and your arms extended but maintaining a slight bend in your elbows at the top of the movement. Keep your head straight and make sure you are upright throughout the whole movement (don't lean forward) to emphasize the triceps opposed to chest and/or shoulders. Lower your body slowly until your elbows are parallel to the floor. Push yourself back up to the top in a slow, controlled manner keeping your body upright.


Forearm Barbell Curl
5 sets to failure



Sit down on the edge of a bench with the inside of your forearms on your thighs and your hands over your knees holding a bar  with both palms facing the ground. Curl the bar up rotating your wrists by using your forearms without moving your forearms off of your thighs (keep them there the entire movement). Slowly bring it back down to its original position.


15, 12, 10, 8, 6 reps


Stand up with feet shoulder-width apart and a barbell across your back (across your shoulders and traps holding with your arms) Toes should be pointed forward and outward a little bit. Stick your  butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Weight should be shifted onto your heels and never your toes. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Drive your feet through the ground and explode upward to return to the original position.



Floor Wipers
5 sets of 20 reps

Lie down on the floor and have a buddy hand you a weighted bar over your chest for you to reach up and grab it with hands shoulder-width apart. Hold it at the top as if you were holding the bar at the top of the bench press. While holding it there, bring your legs all the way up to one side (to the edge of the bar or the plate). Slowly bring it back down to the center without letting your legs touch the ground. Repeat this but ring your legs to the other side as well.

Be sure to check back every single day for your workout of the day!

Please check out our Exercise Database
 to learn how to do any type of workout

This is a simplified workout routine that just shows you the number of reps and sets. However, there are many variables that go unaccounted for in this program that we explain fully in our MP45 Programwhich will get you more ripped in only 45 days because it hinges on the idea of the type of intensity you must achieve while in the gym. Also, the battle with your physique is won in the kitchen, not just the gym. MP45 includes the most detailed workout program and meal plan for all 45 days, including 300 pages of nutritional and training science depicting exactly why MP45 is so effective. These workouts are very basic ideas of what we do in the gym, which will tremendously help your results, but nutrition is actually responsible for 80% of the way you look. Also, the type of reps you are completing within your set is very important, which is why MP45 is so effective. We explain how to exactly achieve the pump during your workouts and how to completely exhaust your muscle to expedite the process of it recovering to grow back in half the time.


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