Graham FisherBy Graham Fisher

Updated November 2026

The best exercises for a full body workout hit every major muscle group in one session: legs, hips, chest, back, shoulders, arms and core. This guide gives you seven core movements, a repeatable set and rep scheme, and a way to add load over time. Train this way two or three days a week and you cover your whole body without needing a split.

Choose the Right Movement Patterns

Instead of picking random exercises, cover five movement patterns: squat, hinge, push, pull and carry or core. Each pattern works several muscles at once, which is what makes an exercise for a full body workout efficient. Pick one or two exercises per pattern and you have a complete session.

Shopping for one? See our guide: 6 Best Full Body Workout Exercise Machine Options for Home and Gym (2026).

  • Squat: goblet squat or leg press
  • Hinge: Romanian deadlift or glute bridge
  • Horizontal push: push-up or dumbbell bench press
  • Vertical push: overhead press
  • Pull: seated cable row or one-arm dumbbell row
  • Core or carry: plank and farmer’s carry

Set Up Sets, Reps and Rest

For most people, 2 to 3 sets of 8 to 12 reps per exercise works well. Rest 60 to 90 seconds between sets for hypertrophy-focused work, and 2 minutes on the heavier compound lifts. Aim to finish with 1 to 3 reps left in the tank on each set; going to total failure every time slows recovery.

Exercise Sets Reps
Goblet squat 3 8–12
Romanian deadlift 3 8–10
Push-up or bench press 3 8–12
One-arm dumbbell row 3 10–12 per side
Overhead press 2–3 8–10
Plank 2–3 30–45 seconds

Progress the Workout Week to Week

A workout only builds muscle when the load or difficulty goes up over time. Use a simple rule: when you hit the top of the rep range on all sets with good form, increase the weight by roughly 2 to 5 percent, or move to a harder variation. If you can’t add reps for two weeks in a row, repeat the weight and focus on cleaner reps.

  1. Log your sets, reps and weight every session.
  2. Complete all sets at the top of the rep range.
  3. Add a small amount of weight or a harder variation.
  4. Repeat the cycle, and deload for a lighter week every 6 to 8 weeks.

Common Mistakes

  • Skipping the hinge pattern, which leaves the back and hamstrings undertrained.
  • Using too much weight and sacrificing depth or range of motion.
  • Rushing between sets so the second and third sets lose quality.
  • Doing the same reps and weight for months with no progression.
  • Training the full body every day without adequate recovery between sessions.
  • Adjustable dumbbells: they let you load squats, rows and presses without a full rack. View on Amazon
  • Resistance bands: useful for warm-ups, assisted pull-ups and easy travel workouts. View on Amazon
  • Exercise mat: cushions floor work like push-ups, planks and bridges. View on Amazon

FAQ

How many exercises should a full body workout include?

Five to seven exercises is enough for most people. That covers all the movement patterns without making the session too long.

How often should I do a full body workout?

Two or three non-consecutive days per week works well, leaving at least one rest day between sessions for recovery.

Can I do these exercises without weights?

Yes. Push-ups, split squats, glute bridges and planks can be made harder with slower tempos and longer holds as you get stronger.

Conclusion

Pick one exercise for each movement pattern, train 2 to 3 sets of 8 to 12 reps, and add weight whenever you hit the top of the range. Consistent progression matters more than any single exercise. If you have a medical condition or injury, check with a doctor or physical therapist before starting a new program.

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.