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A full body workout routine trains your whole body in every session, usually two or three times a week. This guide gives you a complete plan you can print: how many days to train, which movements to pick, how many sets and reps to do, and how to make the weights heavier over time. By the end, you will have a workable schedule and a clear way to adjust it as you get stronger.
What a Full Body Workout Routine Includes
Instead of splitting muscles into separate days, a full body routine covers the main movement patterns in each workout. Most well-built programs include a lower-body push, a lower-body hinge, a horizontal push, a horizontal pull, a vertical pull or push, and some core work. If you want a detailed look at which muscles each movement works, Full-Body Training: Every Major Muscle Group breaks that down by region.
This approach has a practical advantage. Each muscle group gets trained two or three times a week, which gives you more chances to practice each lift and more total weekly work than a once-a-week body-part split. It also works well if your schedule changes from week to week, because missing one session does not leave a muscle group untrained for ten days.
Step 1: Choose Your Weekly Frequency
Most people do best with three sessions per week with at least one rest day between them. Two sessions works if your time is tight, and four is possible for more experienced lifters who recover well. The table below shows how the options compare.
| Sessions per week | Best for | Typical schedule | Notes |
|---|---|---|---|
| 2 | Limited time, first month | Mon and Thu | Good for building the habit; progress is slower |
| 3 | Most beginners and intermediates | Mon, Wed, Fri | Balances volume and recovery well |
| 4 | Experienced lifters with good sleep | Mon, Tue, Thu, Fri | Often run as an A/B split (see below) |
For a full weekly calendar that fits common public health guidelines for muscle-strengthening activity, see Weekly Workout Schedules That Fit the Guidelines.
Step 2: Pick One Exercise for Each Movement Pattern
Choose one or two exercises per pattern. Keep the main lifts first in each session, when your energy is highest. Here is a list of solid options, grouped by pattern:
- Squat or leg press: goblet squat, barbell back squat, leg press
- Hinge: Romanian deadlift, hip thrust, back extension
- Horizontal push: dumbbell bench press, push-up, machine chest press
- Horizontal pull: seated cable row, one-arm dumbbell row, inverted row
- Vertical pull or push: lat pulldown, pull-up (assisted if needed), overhead dumbbell press
- Core: plank, dead bug, Pallof press
If you are training at home, bodyweight versions work well. Home Workouts With Bodyweight and Minimal Equipment covers how to progress these movements without a gym. If you are new to machines and free weights, Gym Workouts for Beginners: Machines, Weights, Cables explains setup and safe loading.
Step 3: Set Sets, Reps and Rest
Beginner programs usually use a moderate rep range. A common starting point is 2 to 3 sets of 8 to 12 reps for most exercises, with 2 to 3 minutes of rest after heavy compound lifts and 60 to 90 seconds after isolation or core work. Choose a weight that leaves you about two or three reps in reserve on your last set. If you cannot finish the target reps with good form, the load is too heavy. If you could easily do five or more extra reps, it is too light.
| Exercise type | Sets | Reps | Rest |
|---|---|---|---|
| Main lifts (squat, hinge, press, row) | 3 | 6 to 10 | 2 to 3 minutes |
| Secondary lifts (lunge, pulldown, curl) | 2 to 3 | 8 to 12 | 90 seconds |
| Core or bodyweight holds | 2 to 3 | 30 to 60 seconds or 8 to 15 reps | 60 seconds |
Step 4: Use a Sample Full Body Routine (A and B Days)
The following plan alternates two workouts across three days a week, so you train Monday (A), Wednesday (B), and Friday (A), then Monday (B) the following week. Each session takes about 45 to 60 minutes including warm-up.
Workout A
- Goblet squat: 3 sets of 8 to 10
- Dumbbell bench press: 3 sets of 8 to 10
- Seated cable row: 3 sets of 10 to 12
- Romanian deadlift with dumbbells: 2 sets of 10 to 12
- Plank: 3 sets of 30 to 45 seconds
Workout B
- Leg press: 3 sets of 10 to 12
- Overhead dumbbell press: 3 sets of 8 to 10
- Lat pulldown: 3 sets of 10 to 12
- Hip thrust: 2 sets of 10 to 12
- Dead bug: 3 sets of 8 to 10 per side
Before either workout, spend 5 to 10 minutes on general movement and light sets of your first lift. Warm-Up Routines Before Strength or Cardio has step-by-step options that take about that long.
Step 5: Progress the Routine Over Time
A routine only works if the weights, reps or difficulty go up over time. The simplest method is double progression. Pick a rep range, such as 8 to 12. Work at that range until you can complete the top of the range (12 reps) on every set with good form. Then increase the weight by the smallest amount your equipment allows, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts, and drop back to the bottom of the range.
When you can no longer progress a lift for several weeks, change one variable: add a set, slow the lowering phase to about three seconds, or swap to a harder variation. For example, move from a goblet squat to a barbell back squat once you can perform 3 sets of 12 with good depth.
Common Mistakes to Avoid
- Training to failure every set. Stopping one to three reps short is enough for most beginners and keeps your form consistent.
- Adding too many exercises. Eight or more exercises per session lengthens workouts and leaves you too tired to lift well. Stick to five or six.
- Skipping the lower body. Many beginners favor upper-body work. Your legs are the largest muscles, so they need equal attention.
- Changing exercises every week. Consistency lets you track progress. Keep the same main lifts for at least 6 to 8 weeks.
- Ignoring recovery. Two rest days between sessions for the same muscles, adequate sleep, and enough protein support adaptation.
- Using momentum. If you swing a dumbbell or bounce at the bottom of a squat, drop the weight.
Practical Tips for Consistent Results
- Log every session with the weight, reps and how hard each set felt. A notebook or phone app is enough.
- Arrive with a plan. Write the workout down before you train so you are not deciding between sets.
- Film your main lifts from the side once a month to check depth, bar path and posture.
- Deload every fourth or fifth week by cutting sets roughly in half and keeping the same weights.
- If your schedule slips, repeat the last workout rather than trying to fit everything into one day.
Recommended Gear
You do not need much equipment for this routine, but a few items make progression easier.
- Adjustable dumbbells: Small load increments let you follow double progression at home or in a small gym. Check price on Amazon
- Resistance bands: Useful for assisted pull-ups, band pull-aparts, and extra work on days when the gym is closed. Check price on Amazon
- Flat utility bench: Supports dumbbell presses, rows and step-ups. Check price on Amazon
Note: If you have a heart condition, joint pain, a recent injury, or are returning to exercise after a long break, talk with a doctor or a qualified physical therapist before starting a new strength program.
FAQ
How many days a week should I do a full body workout routine?
Three days a week with a rest day between sessions suits most people. Two days works if your schedule is tight, and four days can work for experienced lifters who recover well.
How long should each full body session take?
Most sessions run 45 to 60 minutes including a short warm-up. Five or six exercises with 2 to 3 sets each usually fit that window.
Can I build muscle with a full body routine?
Yes. Training each muscle group two or three times a week, with progressive overload and enough total weekly sets, supports muscle growth. Results depend on consistency, nutrition, sleep and how hard you train.
Do I need a gym for a full body workout routine?
No. Bodyweight movements, resistance bands and a set of adjustable dumbbells can cover every movement pattern in this plan. Progress by adding reps, slowing the tempo, or choosing harder variations.
When should I move on from a beginner routine?
Move on when you can complete the top of your rep ranges on most exercises for several weeks in a row. At that point you may add sets, add exercises, or move to a more advanced split. For guidance on the first stage, see Beginner Workouts: How to Start and Progress Safely.
