💪 Best Full-Body Workouts for Every Fitness Level

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• How the pronated and supinated grips affect your training

• The best full-body workouts for all bodybuilding levels

• Sam Sulek and Larry Wheels’ Classic Physique chest workout and training techniques 

TRAINING 

Get a Grip 

Engaging all the muscle groups in your body requires a variety of movements, but did you know that simply changing your grip can target entirely different areas? In the article below, we explore the differences between pronation and supination and how these grip variations can enhance your training.

A pronated grip (or overhand grip) is commonly used in exercises like the barbell overhead press. On the other hand, a supinated grip, or underhand grip, is seen in movements like the barbell curl. Pronated grips are ideal for activating larger muscle groups, such as your back, while supinated grips focus on smaller muscles, like your forearms. Understanding the nuances of pronation and supination can elevate your workouts. 

In this guide, we’ll break down the benefits and limitations of each grip, provide examples of exercises for both, and help you determine when to use each variation to optimize your training routine.

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WORKOUT 

Full-Body Bodybuilding 

Split training routines — like dedicating one day to chest and triceps and another to back and biceps — are a staple in bodybuilding. While these routines are highly effective, full-body workouts offer their own unique advantages. In the article below, we explore some of the best full-body workouts for everyone, from beginners to advanced lifters.

Unlike split routines that target specific muscle groups on different days, full-body workouts engage all major muscle groups in a single session. This makes total-body training an excellent choice for those with busy schedules who can’t commit to hitting the gym four or more days a week. However, training your entire body in one session can be demanding, so beginners should avoid jumping into routines designed for seasoned lifters.

Whether you’re just starting out or a seasoned pro, we’ve outlined tailored full-body workouts to match your skill level. Follow our recommendations and learn how to progress your training for maximum results.

BODYBUILDING 

Classic Physique Chest Collision 

Fitness influencer-turned-bodybuilder Sam Sulek recently earned his IFBB Pro card by claiming victory at the 2025 Arnold Amateur Classic Physique competition. He now plans to make his professional debut at the 2026 Arnold Classic. Similarly, elite powerlifter-turned-Classic Physique competitor Larry Wheels secured his own Pro card by winning the 2025 Muscle Contest Bullman Pro.

In a recent collaboration, Sulek and Wheels shared highlights from a joint chest workout at Wheels’ One Gen Gym in Claremont, CA. The duo showcased five key training techniques designed to excel in the Classic Physique division. Their session featured six machine-based movements, emphasizing strategies like partial reps, full range of motion, and time under tension, all aimed at maximizing pec muscle fiber activation.

Try incorporating these techniques into your routine to elevate your chest training to the next level.

THE DROP SET 

• The 2025 Lenda Murray ATL Pro is set for Aug. 15-16 in Atlanta, GA. Athletes from nine divisions will compete, with the winners earning 2025 Olympia qualifications. Here’s our full preview.

• Protein shakes are a convenient way to get more protein on a low-calorie diet. Check out the (bizarre) 150-calorie chicken shake that Classic Physique bodybuilder Mike Sommerfeld drinks. 

• How do Bikini Olympia champs and Arnold Classic Fitness International champs train legs? Check out the 2024 Bikini Olympia champ Lauralie Chapados and the 2025 Arnold Classic Fitness International champ Jaclyn Baker’s mobility-focused leg day. 

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