Graham FisherBy Graham Fisher

Updated November 2026

Full body workout schedules train every major muscle group in each session, usually two or three times per week. This guide shows you how to pick a frequency, set up a weekly plan, and progress the load so you keep improving. By the end, you will have a printable schedule with sets, reps, and a simple progression rule.

Step 1: Choose Your Training Frequency

Most people do well with three full body sessions per week, spaced with at least one rest day between them. Two sessions works if your time is tight, and four is possible for experienced lifters who recover well. Beginners should start with two or three days so the schedule stays manageable.

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

A common pattern is Monday, Wednesday, and Friday. You can also use Tuesday, Thursday, and Saturday if weekends suit you better. The key is spacing, not the specific days. Best 25 Core Sliders for Abs and Full-Body Workouts goes further into this.

Step 2: Build a Balanced Session Template

Each session should include one movement per major pattern: squat or lunge, hinge, horizontal push, horizontal pull, vertical push or pull, and a core exercise. Put the heaviest, most technical lift first while you are fresh. Accessory work goes last.

Here is a sample Day A template you can adapt:

  1. Back squat or goblet squat: 3 sets of 6 to 10 reps
  2. Romanian deadlift: 3 sets of 8 to 10 reps
  3. Dumbbell bench press: 3 sets of 8 to 12 reps
  4. Seated cable row: 3 sets of 10 to 12 reps
  5. Plank: 3 sets of 30 to 45 seconds

Day B swaps in a different variation for each pattern, such as a deadlift or step-up for the hinge, an overhead press for the push, and a lat pulldown for the pull. Alternating A and B keeps each muscle group trained with slightly different stimuli.

Step 3: Write Out Your Weekly Schedule

Use a simple table to lay out the week. Keep rest days visible so you do not stack sessions too close together.

Day Session Focus
Monday Day A Full body, heavier loads
Tuesday Rest or walk Recovery
Wednesday Day B Full body, moderate loads
Thursday Rest Recovery
Friday Day A Full body, heavier loads
Saturday–Sunday Rest or light activity Recovery

If you are just starting out, the Beginner 3 Day Full Body Workout Routine: A Step-by-Step Plan walks through a similar layout in more detail.

Step 4: Apply a Progression Rule

Progression means gradually doing more over time. The simplest method is double progression: pick a rep range, such as 8 to 12, and add load only after you hit the top of that range on every set. For example, if you squat 50 pounds for 3 sets of 10, move to 55 pounds once you complete 3 sets of 12 with good form.

Adding one set or one rep per week also works. Track your sessions in a notebook or app so you know what to beat next time. Small, steady increases outperform random changes.

Deload Every Fourth to Sixth Week

After four to six weeks of progression, cut your sets roughly in half and reduce the load by about 10 to 20 percent for one week. This lets fatigue clear so you can push again afterward.

Common Mistakes

  • Training every day, which leaves no time for recovery between full body sessions.
  • Changing every exercise each week, which makes progression impossible to track.
  • Skipping the warm-up, especially before heavy squats and deadlifts.
  • Going to failure on every set, which slows recovery and raises injury risk.
  • Ignoring form to add weight too quickly.

A pair of adjustable dumbbells lets you add load in small steps for presses, rows, and squats without buying a full rack of weights. View on Amazon

A resistance band set gives you an easy way to warm up and add variety on rest-day sessions. View on Amazon

FAQ

How many full body workouts should I do per week?

Two to three sessions per week suits most people. Spread them across the week with at least one rest day between each.

How long should each full body session take?

Most sessions take 45 to 60 minutes including warm-up. Keep the number of exercises to five or six to stay within that window.

Can I do full body workouts if I am a complete beginner?

Yes, full body training is often the best starting point because it covers many muscles efficiently. If you have an injury or a medical condition, consult a doctor or qualified trainer before starting.

Conclusion

A good full body schedule combines two or three sessions per week, balanced movement patterns, and a clear progression rule. Start with the template and weekly table above, track your loads, and deload when progress stalls. Consistency over several months will do more than any single perfect week.

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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.