Graham FisherBy Graham Fisher

Updated November 2026

To program a full body workout, you train every major muscle group in each session, usually three times a week, and change one variable at a time so you keep getting stronger. This guide walks you through choosing exercises, setting sets and reps, and building a progression you can follow for the next 8 to 12 weeks. You will finish with a printable weekly template you can start using today.

Step 1: Choose One Exercise per Movement Pattern

A balanced full body session covers five patterns: a squat or knee-dominant lift, a hinge (such as a deadlift or hip thrust), a horizontal push, a horizontal pull, and a vertical push or pull. Pick one exercise for each pattern, plus one core or carry movement if you have time. Keeping the list short means each exercise gets enough volume to matter.

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

If you are new to this style of training, start with a Full Body Workout Routine: A Step-by-Step Plan for Beginners to get comfortable with the movements before you add load.

Step 2: Set Sets, Reps and Rest

For most people, 2 to 4 sets of 6 to 12 reps works well for building strength and size. Rest 90 to 150 seconds between heavy compound lifts and 60 to 90 seconds between accessory work. Leave 1 to 3 reps in the tank on most sets so your form stays clean.

Session Exercise Sets x Reps
A Back squat or goblet squat 3 x 8
A Dumbbell bench press 3 x 10
A Chest-supported row 3 x 10
A Plank 3 x 30 sec
B Romanian deadlift 3 x 8
B Overhead press 3 x 8
B Lat pulldown 3 x 10
B Farmer carry 3 x 40 yd

Step 3: Build a Weekly Schedule Around Recovery

Alternate session A and session B with a rest day between them. A common pattern is A on Monday, B on Wednesday, A on Friday. Give each muscle group at least 48 hours before its next heavy session. If you feel worn down or your reps drop for two sessions in a row, take an extra rest day rather than pushing through.

Progression Options

Progress by adding weight, reps or sets, in that order of preference. A simple method is double progression: work in the rep range (for example, 8 to 12), and when you hit the top of the range on every set, increase the weight by the smallest jump your equipment allows, then start back at the bottom.

Step 4: Track Your Numbers Every Week

  1. Write down the weight, sets and reps for every exercise.
  2. Compare to last week. Aim for one small improvement per exercise.
  3. If you stall for three weeks, reduce the load by about 10 percent and rebuild.
  4. Repeat the cycle every 8 to 12 weeks, then adjust exercises if needed.

Tips and Common Mistakes

  • Do not try to train every exercise at maximum effort. Save near-failure sets for the first one or two compound lifts.
  • Avoid adding too many exercises. Five to eight movements per session is plenty.
  • Do not skip warm-ups. Two light sets of the first lift are enough.
  • Change one variable at a time so you can tell what is working.
  • If you have joint pain or a medical condition, check with a doctor or physical therapist before starting a new program.
  • Adjustable dumbbells let you progress in small weight jumps without buying a full rack. View on Amazon
  • Resistance bands work well for warm-ups and for adding load to pulling and pressing days when you travel. View on Amazon

FAQ

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

Three days a week is the most common choice, with a rest day between sessions. Two days works if your schedule is tight, but you may need to add a bit more volume per session.

How long does it take to see results?

Most beginners notice strength gains within two to four weeks. Visible muscle changes usually take eight to twelve weeks of consistent training and eating enough protein.

Can I combine this with cardio?

Yes. Keep cardio to 20 to 30 minutes at a moderate effort on rest days, or after lifting if your main goal is strength. Heavy conditioning right before leg day can reduce your lifting output.

Conclusion

A full body program works best when you pick one exercise per movement pattern, set clear sets and reps, and track your weights every week. Start with the template above, add weight when you hit the top of your rep range, and review your plan every two to three months. Consistency over a few months will do more for you than any single perfect 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.