Graham FisherBy Graham Fisher

Updated November 2026

A full body weight training workout routine trains every major muscle group in each session, usually three times a week. This guide gives you a complete plan you can print: five foundational moves, starting sets and reps, and a simple way to progress as you get stronger. You need only your bodyweight and a sturdy chair or table to begin.

Choose Your Five Core Movements

Effective full body sessions cover five movement patterns: squat, hinge, push, pull and core. Each session should include one exercise from each pattern. Pick the variation that matches your current strength, not the hardest one you can find.

Shopping for one? See our guide: Women's Full Body Weight Training Workout: 5 Best Picks Compared (2026).

  • Squat: bodyweight squat or chair squat
  • Hinge: glute bridge or single-leg Romanian deadlift (bodyweight)
  • Push: incline push-up (hands on a table or counter)
  • Pull: inverted row under a sturdy table, or towel row against a door
  • Core: dead bug or plank

Set Up Your Weekly Schedule and Starting Volume

Train three non-consecutive days a week, such as Monday, Wednesday and Friday. Complete 2 to 3 sets of each exercise, resting 60 to 90 seconds between sets. Aim for 8 to 12 reps per set for most moves and stop each set with about two reps still in reserve, meaning you could have done two more with clean form.

Exercise Sets Reps Rest
Chair squat 3 8–12 60–90 sec
Glute bridge 3 10–15 60 sec
Incline push-up 3 8–12 60–90 sec
Inverted row 3 6–10 60–90 sec
Dead bug 2 8 per side 45 sec

Progress Your Full Body Routine Over Time

Progression means making the workout harder in a planned way. Once you finish all sets at the top of the rep range with good form, move to a harder variation. Your progression ladder might look like this:

  1. Add reps until you hit the top of the range (12 squats per set, for example) on every set.
  2. Switch to a harder version, such as a squat to a box at a lower height or a full bodyweight squat.
  3. Slow the lowering phase to three seconds to increase time under tension.
  4. Add a set once the current variation feels controlled for three weeks.

Log your reps every session. Progress is easier to see on paper than in memory, and a short log keeps you honest about when you are actually getting stronger.

Warm Up and Recover Between Sessions

Spend five minutes on light movement before each session, such as marching, arm circles and two light sets of squats. Rest at least one day between full body sessions so muscles can repair. If you feel persistent joint pain, stop the affected exercise and consult a physical therapist or doctor before continuing.

Common Mistakes to Avoid

  • Training too hard in week one, which often leads to soreness that makes you skip sessions.
  • Letting reps get sloppy, such as dropping your hips in squats or shrugging during rows.
  • Skipping the core exercise because it feels easy. Stability work supports every other lift.
  • Changing exercises every session. Repeat the same plan for four to six weeks so you can measure progress.
  • Ignoring rest days, which slows recovery more than most people expect.

A set of resistance bands lets you add load to rows and presses once bodyweight becomes too easy. View on Amazon

A sturdy exercise mat cushions knees and wrists during floor work like dead bugs and planks. View on Amazon

FAQ

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

Three days a week is the most common starting point, with at least one rest day between sessions. Beginners often recover well on this schedule while still building strength steadily.

How long does each session take?

Most sessions take 30 to 45 minutes including warm-up. Keeping rest periods near 60 to 90 seconds helps you finish within that window.

When should I move to harder exercises?

Move up once you complete all planned sets at the top of the rep range with clean form for about two consecutive sessions. Check with a qualified trainer or your doctor if you have an injury or medical condition before changing your routine.

Conclusion

A full body weight training workout routine built on five core movements gives you a complete, efficient plan you can start today. Train three times a week, track your reps and progress one step at a time. Consistency over several months will do far more than any single hard session.

Ready to choose one?

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.