Graham FisherBy Graham Fisher

Updated November 2026

A workout plan for full body training hits every major muscle group in each session, usually three times per week. This guide gives you a complete beginner-friendly schedule, the exact sets and reps to use, and a simple way to add weight over time. By the end, you will have a plan you can print and follow without guessing.

Set Up Your Weekly Schedule

Train three non-consecutive days, such as Monday, Wednesday and Friday. Full body sessions need recovery between them, so a rest day in between lets your muscles rebuild. Keep each session to 45–60 minutes.

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Pick one exercise from each movement pattern: squat, hinge, horizontal push, horizontal pull, vertical push, and a core or carry movement. This covers your legs, hips, chest, back, shoulders and trunk in every workout.

Build Your Sessions: Sets, Reps and Rest

Use 3 sets of 8–12 reps for most exercises, and rest 60–90 seconds between sets. Perform compound lifts first, when you are freshest, and finish with smaller accessory moves.

Sample Session A

  1. Goblet squat: 3 x 8–12
  2. Dumbbell Romanian deadlift: 3 x 8–10
  3. Dumbbell bench press or push-up: 3 x 8–12
  4. One-arm dumbbell row: 3 x 10 per side
  5. Plank: 3 x 20–40 seconds

Sample Session B

  1. Walking lunge: 3 x 10 per leg
  2. Glute bridge: 3 x 12–15
  3. Overhead dumbbell press: 3 x 8–10
  4. Lat pulldown or band pulldown: 3 x 10–12
  5. Dead bug: 3 x 8 per side

Alternate Session A and Session B across the week, so you might run A on Monday, B on Wednesday, and A on Friday, then switch the next week.

Progress Your Weights Week by Week

Progression is what turns a workout into a training plan. Use a double progression rule: when you complete all sets at the top of the 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 Stop each set with 3 reps left in the tank
3–4 Add load Increase weight when you hit the top rep range
5–6 Push harder Add a set to main lifts or shorten rest slightly
7 Deload Cut sets by about half, keep weight moderate

Track every session in a notebook or phone app. Writing down the weight and reps is the only reliable way to know when to progress.

Common Mistakes to Avoid

  • Training every day. Full body work needs rest days, and skipping them stalls recovery.
  • Choosing weights that are too heavy too early, which breaks form and invites injury.
  • Skipping warm-ups. Spend 5 minutes on light cardio and one or two lighter warm-up sets per main lift.
  • Ignoring the pulling side. Balance your rows and pulldowns with your pushing work.
  • Changing exercises every week. Stick with the same movements for at least 4–6 weeks so progress is measurable.

A set of adjustable dumbbells lets you progress the goblet squat, lunge and row without buying a full rack of weights. View on Amazon

A resistance band set works well for pulldowns and extra warm-up sets when you travel or train at home. View on Amazon

An exercise mat gives you cushioning for floor work like glute bridges, dead bugs and planks. View on Amazon

FAQ

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

Three days per week is the most common approach for beginners. It gives each muscle group two to three stimulus sessions while leaving enough recovery time.

Can I follow this plan at home?

Yes, with dumbbells or resistance bands. Swap the barbell-style moves for goblet squats and bands, and keep the same sets and rep ranges.

How long before I see results?

Most beginners notice strength gains within 3–4 weeks of consistent training. Visible muscle changes usually take several months. If you have a health condition or past injury, check with a doctor or physical therapist before starting.

Conclusion

A full body plan built on three weekly sessions, clear sets and reps, and a simple progression rule covers everything a beginner needs. Follow Session A and Session B for several weeks, log your weights, and add load when you hit the top of the rep range. Consistency across the next 8–12 weeks will make the difference.

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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.