Graham FisherBy Graham Fisher

Updated November 2026

A full body strength workout trains every major muscle group in each session, so you can build strength three times a week with a simple, repeatable plan. This guide gives you the exercises, set and rep ranges, and progression rules to follow from your first session. You will need a barbell or dumbbells, a bench, and about 60 minutes per workout.

Choose the Right Exercises

Build each session around compound lifts that move several joints and muscles at once. Pick one movement from each category below so you cover the whole body without redundancy.

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

  • Lower body push: back squat, goblet squat or leg press
  • Lower body pull: Romanian deadlift or hip thrust
  • Upper body push: bench press, overhead press or push-up
  • Upper body pull: barbell row, dumbbell row or pull-up
  • Core: plank, hanging leg raise or pallof press

Beginners can start with machines or dumbbells, which are easier to load safely. Move to barbells once you can control the weight through a full range of motion.

Set Sets, Reps and Rest Periods

For strength, keep the reps low and the weight heavy enough that your last rep feels hard but controlled. Use 3 to 4 sets of 5 to 8 reps for the main lifts and 2 to 3 sets of 8 to 12 reps for accessory work. Rest 2 to 3 minutes between heavy compound sets and 60 to 90 seconds between accessories.

A sample session looks like this:

  1. Back squat: 4 sets of 6 reps
  2. Bench press: 4 sets of 6 reps
  3. Barbell row: 3 sets of 8 reps
  4. Romanian deadlift: 3 sets of 8 reps
  5. Overhead press: 3 sets of 8 reps
  6. Plank: 3 sets of 30 to 45 seconds

Progress the Weight Over Time

Strength comes from gradually adding load while keeping good form. Use a double progression method: choose a rep range such as 6 to 8, and when you hit 8 reps on every set with clean form, increase the weight by the smallest jump available, usually 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for lower body lifts. Then drop back to 6 reps and build again.

Track every session in a notebook or app. If you stall for three consecutive sessions, reduce the weight by about 10 percent, rebuild, and try again.

Weekly Schedule

Day Session Focus
Monday Full body A Squat, bench, row
Wednesday Full body B Deadlift variation, overhead press, pull-up
Friday Full body A Repeat A with added weight

Leave at least one day between sessions for recovery. If you want a broader overview of structuring the week, see Full Body Workout Schedules: A Step-by-Step Guide for Beginners.

Common Mistakes

  • Adding weight before your form is consistent, which leads to rounded backs and poor depth.
  • Skipping warm-up sets. Use two or three lighter sets before your first working set.
  • Training to failure on every set. Leave one to two reps in reserve on most work.
  • Neglecting sleep and protein, which slow recovery and strength gains.
  • Changing exercises every week instead of progressing the same lifts.

If you have an injury or a medical condition, check with a doctor or physical therapist before starting a heavy lifting program.

  • Adjustable dumbbells: they let you progress loads without buying a full rack, which helps with goblet squats and rows. View on Amazon
  • Lifting belt: useful once you handle heavy squats and deadlifts, since it gives your core a firm brace point. View on Amazon
  • Lifting straps: help you keep grip on heavy pulling sets so your back, not your forearms, is the limiting factor. View on Amazon

FAQ

How many times a week should I do a full body strength workout?

Two to three sessions per week is the most common approach for strength. Give each muscle group at least 48 hours to recover between heavy sessions.

Can I build strength without heavy weights?

Yes, but progress is slower. Training with lighter loads close to failure can build strength over time, though heavier loads in the 5 to 8 rep range are more efficient for strength.

How long until I see strength gains?

Most beginners notice improved reps and weight within two to four weeks. Visible muscle changes usually take several months of consistent training and eating enough protein.

Conclusion

A full body strength workout built on compound lifts, clear set and rep ranges, and steady progression will make you stronger faster than random training. Start with three sessions a week, track your numbers, and add weight when you hit your target reps. Consistency over several months will do 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.