Graham FisherBy Graham Fisher

Updated November 2026

A full body weight training workout plan hits every major muscle group in each session, usually three times a week. This guide walks you through choosing your exercises, setting sets and reps, and progressing the plan so you keep getting stronger without guessing. You only need bodyweight or basic weights to start.

Step 1: Choose One Movement Per Muscle Pattern

A balanced full body session covers six movement patterns. Pick one exercise for each, so no major area gets skipped or overworked.

Shopping for one? See our guide: Women's Full Body Weight Training Workout: 5 Best Picks Compared (2026). Body Weight Beginner Workout: A Step-by-Step Plan for Home (2026) goes further into this.

  1. Squat: bodyweight squat, goblet squat or split squat
  2. Hinge: glute bridge, hip thrust or single-leg Romanian deadlift
  3. Push (horizontal): push-up, incline push-up or dumbbell floor press
  4. Pull (horizontal): inverted row, towel row or dumbbell row
  5. Push (vertical): pike push-up or dumbbell overhead press
  6. Core: plank, dead bug or hollow hold

Step 2: Set Sets, Reps and Rest

Beginners should start with 2 to 3 sets of 8 to 12 reps per exercise. Leave 1 to 2 reps in reserve on each set, meaning you could have done two or three more with good form. Rest 60 to 90 seconds between sets for most movements.

Week Sets Reps Rest
1–2 2 10–12 90 seconds
3–4 3 8–10 90 seconds
5–6 3 10–12 (harder variation) 60–90 seconds

Step 3: Build Your Weekly Schedule

Train three non-consecutive days, such as Monday, Wednesday and Friday. Each session uses the same six exercises, which makes it easy to track progress. Spend about 5 minutes warming up with light squats, arm circles and bridges before your first working set.

Step 4: Progress the Plan Over Time

Progression is what turns a routine into a plan. Use one of these methods each time an exercise feels easy at the top of your rep range:

  • Add a rep per set until you reach 12 reps on every set, then move up.
  • Switch to a harder variation, such as incline push-ups to standard push-ups.
  • Slow the lowering phase to 3 seconds to add time under tension.
  • Add a light dumbbell or backpack load once bodyweight no longer challenges you.

For more structured options, see Full Body Workout Routine: A Step-by-Step Plan for Beginners and Full Body Dumbbell Workout: A Step-by-Step Plan for Beginners.

Common Mistakes to Avoid

  • Training to failure on every set, which slows recovery and hurts form.
  • Skipping the warm-up, especially shoulders and hips before pressing and squatting.
  • Changing exercises every session, which makes progress hard to measure.
  • Letting the lower back arch during hinges and planks.
  • Adding too much load before you can hold clean form for every rep.

A set of adjustable dumbbells lets you progress loads without buying new weights for every exercise. View on Amazon

A pull-up bar mounted in a doorway makes inverted rows and hanging core work easy to add. View on Amazon

A non-slip exercise mat cushions floor work like push-ups, bridges and planks. View on Amazon

FAQ

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

Three days a week is the most common starting point, with at least one rest day between sessions. This gives muscles time to recover while still building strength.

Can I build muscle with bodyweight only?

Yes, especially in the first months, as long as you keep increasing difficulty through harder variations, slower tempo or more reps. Once bodyweight stops feeling challenging, adding external load becomes necessary.

Should I see a professional before starting?

If you have a heart condition, joint injury, recent surgery or other health concern, consult a doctor or qualified trainer before beginning any new exercise program.

Conclusion

A full body weight training workout plan built on six movement patterns, three weekly sessions and steady progression will build strength and muscle over time. Track your reps each week and move up only when an exercise feels easy. Consistency across several months matters far more than any single 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.