Strength training
Full Body Workout: 3 Ready-to-Use Routines (Beginner to Advanced)
Published October 20, 2026
A full body workout trains all major muscle groups (legs, chest, back, shoulders, arms, core) in a single session, usually 2 to 4 times a week. It is one of the most efficient ways to build strength and muscle because each muscle gets trained several times a week, which research links to better growth than training it once.
Below are three complete routines: a 30-minute version, a classic 3-day gym routine and a higher-volume version for experienced lifters, plus how to choose between full body and splits.
Why full body works
- Frequency: training a muscle at least twice a week led to more muscle growth than once a week in a 2016 meta-analysis by Schoenfeld and colleagues.
- Total weekly sets is what drives growth; full body spreads them across the week so each session stays manageable.
- Flexibility: miss a day and you've still trained everything that week.
- Strength: when weekly volume is equal, frequency itself doesn't change strength gains much (Grgic and colleagues, 2018), so full body is as good as splits for getting stronger, and easier to schedule.
Routine 1: 30-minute full body (2-3 times a week)
Circuit style: do one set of each exercise back to back, rest 90 seconds, repeat 3 rounds.
| Exercise | Reps |
|---|---|
| Goblet squat | 10-12 |
| Push-ups | 8-15 |
| Dumbbell row | 10-12 per arm |
| Dumbbell Romanian deadlift | 10-12 |
| Dumbbell shoulder press | 8-12 |
| Plank | 30-45 s |
Routine 2: classic 3-day full body (gym)
Alternate A and B on Monday, Wednesday, Friday.
Day A
| Exercise | Sets x reps | Rest |
|---|---|---|
| Back squat | 3 x 5-8 | 2-3 min |
| Bench press | 3 x 6-10 | 2 min |
| Chest-supported row | 3 x 8-12 | 90 s |
| Romanian deadlift | 2 x 8-10 | 2 min |
| Lateral raise | 2 x 12-15 | 60 s |
| Cable crunch | 2 x 10-15 | 60 s |
Day B
| Exercise | Sets x reps | Rest |
|---|---|---|
| Deadlift | 3 x 4-6 | 3 min |
| Overhead press | 3 x 6-10 | 2 min |
| Pull-ups or lat pulldown | 3 x 6-12 | 2 min |
| Bulgarian split squat | 2 x 8-10 per leg | 90 s |
| Incline dumbbell press | 2 x 8-12 | 90 s |
| Hanging knee raise | 2 x 10-15 | 60 s |
Weekly sets per muscle: roughly 9 to 12, a solid range for beginners and intermediates.
Routine 3: 4-day full body (intermediate/advanced)
Four sessions (for example Mon, Tue, Thu, Fri), each with 5 exercises at 3 to 4 sets. Rotate emphasis:
| Day | Main lower | Main push | Main pull | Accessories |
|---|---|---|---|---|
| 1 | Squat 4 x 5 | Bench 4 x 6 | Row 3 x 8 | Curl + triceps |
| 2 | Romanian deadlift 3 x 8 | Overhead press 3 x 8 | Pull-up 4 x 6-10 | Lateral raise + calves |
| 3 | Front squat or leg press 3 x 8-10 | Incline press 3 x 8-10 | Pulldown 3 x 10-12 | Hip thrust + core |
| 4 | Deadlift 3 x 3-5 | Dips or push-up 3 x 10 | Seated row 3 x 10-12 | Rear delt + arms |
How to progress
- Use double progression: stay at a weight until you hit the top of the rep range on all sets, then add 2.5 to 5 lb (1 to 2.5 kg).
- Log every set.
- Every 6 to 8 weeks, take an easier week with fewer sets.
Full body vs splits: which should you choose?
| If you... | Choose |
|---|---|
| Train 2-3 days a week | Full body |
| Are a beginner | Full body |
| Train 4 days | Full body or upper lower split |
| Train 5-6 days and love the gym | Push pull legs |
| Have an irregular schedule | Full body |
Mistakes to avoid
- Putting heavy squats and heavy deadlifts in the same session as a beginner.
- Too many exercises: 5 to 7 is plenty.
- Doing everything to failure: keep 1 to 3 reps in reserve on big lifts.
- No progression plan.
No gym?
Use the home workout no equipment or dumbbell workout guides, which follow the same full-body logic.
If you'd like this mapped out for 12 weeks with tests, a log and options for home, beginners over 50 and sports prep, our programme is built on full-body training.
Frequently asked questions
How often should I do a full body workout?
Two to four times a week, with at least one rest day between sessions that train the same muscles hard. Three non-consecutive days is the classic choice.
Is a full body workout good for building muscle?
Yes. Full-body training lets you hit each muscle 2 to 3 times a week, which is linked to better growth than once-a-week training, and it accumulates enough weekly sets for beginners and intermediates.
Can I do full body workouts every day?
Not with hard training. Muscles need time to recover between demanding sessions. Daily light activity (walking, mobility, easy cycling) is great, but heavy full-body sessions are best kept to 2 to 4 per week.
How many exercises should a full body workout have?
Five to seven: one squat or lunge, one hinge, one horizontal push, one horizontal pull, one vertical push or pull, and a core exercise, plus an accessory if time allows.
Full body vs split: which burns more calories?
They burn similar amounts for the same total training time and effort. Fat loss depends on your overall calorie balance, not the split. Choose the structure you'll stick to.
Can older adults do full body workouts?
Yes, they're ideal. Two full-body sessions a week cover all major muscles and leave plenty of recovery. Start with machines, bands or bodyweight versions and progress gradually: see strength training for seniors.
Studies cited
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-016-0543-8
- Grgic J et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine. doi:10.1007/s40279-018-0872-x