Graham FisherBy Graham Fisher

Updated November 2026

A workout for full body training hits every major muscle group in one session, usually three times a week. This guide gives you a complete plan with exercises, sets, reps and a clear way to progress each week. You only need a pair of dumbbells or a gym with basic equipment to follow it.

Build Each Session Around Five Movement Patterns

Instead of picking random exercises, cover five patterns in every session: a squat or lunge, a horizontal push, a horizontal pull, a hip hinge and a carry or core movement. Together they work the legs, chest, back, shoulders, posterior chain and trunk. Pick one or two exercises per pattern and keep the order consistent so you can track progress.

Shopping for one? See our guide: 5 Best Full Body Workout Equipment: Top Picks Compared (2026).

Sample Plan: Three Sessions per Week

Train on non-consecutive days, such as Monday, Wednesday and Friday. Each session follows the same structure below.

  1. Goblet squat: 3 sets of 8–12 reps, rest 90 seconds.
  2. Dumbbell bench press or push-up: 3 sets of 8–12 reps, rest 90 seconds.
  3. One-arm dumbbell row: 3 sets of 10–12 reps per side, rest 60 seconds.
  4. Romanian deadlift: 3 sets of 8–10 reps, rest 90 seconds.
  5. Farmer carry: 3 sets of 30–40 meters, rest 60 seconds.
  6. Plank: 3 sets of 20–40 seconds.

Start with weights that leave two or three reps in reserve on the last set. If you are new to training, read the Full Body Workout Routine: A Step-by-Step Plan for Beginners guide for form cues before adding load.

How to Progress Week to Week

Progress by adding small amounts of work over time rather than changing exercises every session. Use double progression: when you complete all sets at the top of your rep range with good form, increase the weight by the smallest jump available, then start again at the bottom of the range.

Week Focus Target
1–2 Learn form Stay at 3 sets, 10–12 reps
3–4 Add load Increase weight when you hit 12 reps on all sets
5–6 Add volume Add a fourth set to the squat and row
7 Deload Drop sets by half, keep weight at 60 percent of max

If you train with a full set of home equipment, the Full Body Dumbbell Workout: A Step-by-Step Plan for Beginners article shows how to swap exercises without losing balance across patterns.

Common Mistakes to Avoid

  • Training the same muscles hard two days in a row. Leave at least one day between sessions.
  • Skipping the hinge or the carry, which leaves the lower back and trunk undertrained.
  • Going to failure on every set. Stop with two or three reps left most of the time.
  • Changing exercises weekly, which makes progress impossible to measure.
  • Ignoring warm-up. Spend five minutes on light cardio and two warm-up sets before heavy work.
  • Adjustable dumbbells let you add load in small increments for rows, presses and goblet squats. View on Amazon
  • Resistance bands are useful for travel days and for extra pulling work when weights are limited. View on Amazon
  • Exercise mat gives comfortable support for planks and floor-based pushing work. View on Amazon

FAQ

How many days a week should I do a full body workout?

Most people do best with two or three sessions per week, separated by at least one rest day. Three sessions give more practice with each pattern, while two suits a busy schedule.

How long should each session take?

The sample plan takes about 45 to 60 minutes including warm-up and rest periods. Shorten rest periods slightly if you need to finish faster.

Is a full body workout enough to build muscle?

Yes, for beginners and intermediate lifters it can build muscle effectively when volume and progression are consistent. If you have a medical condition or an injury, consult a doctor or physical therapist before starting a new program.

Conclusion

A workout for full body training covers every major muscle group with a small number of well-chosen exercises. Follow the three-day structure, progress with double progression and avoid the common mistakes above. Keep your log consistent for at least six weeks before judging results.

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Graham Fisher

About Graham Fisher

Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.