Graham FisherBy Graham Fisher

Updated November 2026

A full body workout training plan trains every major muscle group in each session, usually three times a week. This guide shows you how to pick your exercises, set your sets and reps, schedule your rest days, and add weight over time so you keep getting stronger. By the end, you will have a printable weekly plan you can start this week.

Choose Your Core Exercises

Build each session around one exercise for each movement pattern: a squat or leg press, a hinge such as a Romanian deadlift, a horizontal push, a horizontal pull, a vertical push or pull, and one core exercise. That covers the legs, hips, chest, back, shoulders, arms and midsection without needing a long list. Pick one variation per pattern and keep it for at least four weeks so you can measure progress.

Shopping for one? See our guide: Women's Full Body Weight Training Workout: 5 Best Picks Compared (2026).

Set Sets, Reps and Rest

For most beginners and intermediate lifters, 2 to 4 sets of 6 to 12 reps works well for building strength and muscle. Use 2 to 3 minutes of rest between heavy compound lifts and 60 to 90 seconds between smaller movements. Stop each set with about two reps left in the tank, which is a practical way to gauge effort without testing your limits every session.

A Sample Weekly Schedule

Day Session Structure
Monday Full Body A 3 sets each: squat, horizontal press, horizontal row, hip hinge, plank
Wednesday Full Body B 3 sets each: lunge or leg press, vertical press, vertical pull, glute bridge, dead bug
Friday Full Body A Repeat Session A, adding a set or weight where possible

Rest or walk on the other days. Alternating A and B sessions gives each movement roughly 48 to 72 hours to recover.

Progress the Plan Week by Week

Progressive overload is what turns a workout into a training plan. Use a simple double progression rule: when you hit the top of your rep range on every set (for example, 12 reps across 3 sets), increase the weight by the smallest jump available and drop back to the bottom of the range. If you miss reps for two sessions in a row, reduce the load by about 10 percent and rebuild.

  1. Record every exercise, weight, and rep count in a notebook or app.
  2. Before each session, check last week’s numbers and aim for one small improvement.
  3. Every 4 to 6 weeks, deload by cutting sets roughly in half for one week to recover.
  4. Reassess your exercise choices after 8 to 12 weeks if a lift has stalled.

Common Mistakes to Avoid

  • Training to failure on every set, which slows recovery and raises injury risk.
  • Changing exercises every session, which makes it impossible to track progress.
  • Skipping warm-up sets; two lighter sets before your first heavy lift is usually enough.
  • Ignoring pain. Discomfort is fine, sharp or joint pain is not.
  • Neglecting sleep and protein intake, both of which affect how well you adapt to training.

A pair of adjustable dumbbells lets you add load gradually for squats, presses and rows at home. View on Amazon

A sturdy resistance band set helps with warm-ups, pull-aparts and assisted movements when you have no weights nearby. View on Amazon

A lifting logbook keeps your weights and reps in one place, which makes the progression rule easy to follow. View on Amazon

FAQ

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

Two to three days per week is the most common recommendation, with at least one rest day between sessions. Three days gives most beginners enough volume without overtraining.

How long should each session take?

A well-planned full body session usually takes 45 to 60 minutes including warm-up. Keep rest periods consistent so the session length stays predictable.

Can I follow this plan if I am a complete beginner?

Yes, start with lighter weights and focus on learning the movement pattern before adding load. If you have a medical condition or an injury, consult a doctor or physical therapist before starting.

Conclusion

A full body workout training plan works because it trains everything often, progresses in small steps, and fits into a realistic schedule. Start with two or three sessions a week, track every set, and add weight when you hit the top of your rep range. Stick with the same core lifts for at least a month, and the progress will show.

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.