Workout Guide
Three days a week. Two workouts. Every muscle, every session.
Sets, reps, rest, a dumbbell-only version and the rules for adding weight.
Full Body Workout Routine: What It Is and How It Works
A full body workout routine trains every major muscle group in each session, usually 3 days a week with a rest day between. The simplest way to run it is two alternating workouts: Workout A and Workout B, each with one squat or hinge, one push, one pull and a few smaller exercises. You do A, B, A one week and B, A, B the next.
A good full body workout takes 45 to 60 minutes and uses 5 to 6 exercises. Below you get both workouts with sets, reps and rest, a warm-up, rules for adding weight, a full body dumbbell workout version for when you have no barbell, and an honest look at who this plan does and does not suit.
The 3-Day Weekly Schedule
Train on non-consecutive days so your muscles get a day to recover between sessions. Monday, Wednesday and Friday is the classic setup, but any three days with a day off between them works.
| Mon | Wed | Fri | |
|---|---|---|---|
| Week 1 | Workout A | Workout B | Workout A |
| Week 2 | Workout B | Workout A | Workout B |
Alternating means each lift is trained 3 times every 2 weeks, with a different exercise mix each session. If you miss a day, do not double up. Just do the next workout in the order and move on.
Workout A and Workout B (Barbell Version)
Do the exercises in order. The big lifts come first while you are fresh. Pick a weight that leaves 1 to 3 reps in reserve on most sets, meaning you could have done 1 to 3 more reps with good form. Use the reps column as a range: you will use it for progression below.
Workout A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 5-8 | 2-3 min |
| Barbell Bench Press | 3 | 5-8 | 2-3 min |
| Barbell Row | 3 | 8-10 | 2 min |
| Dumbbell Shoulder Press | 2 | 8-12 | 90 sec |
| Dumbbell Curl | 2 | 10-12 | 60 sec |
| Plank | 2 | 30-60 sec | 60 sec |
Workout B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 3 | 6-10 | 2-3 min |
| Overhead Press | 3 | 5-8 | 2 min |
| Lat Pulldown | 3 | 8-12 | 2 min |
| Incline Dumbbell Bench Press | 2 | 8-12 | 90 sec |
| Walking Lunge | 2 | 10 per leg | 90 sec |
| Bench Dip or Triceps Extension | 2 | 10-15 | 60 sec |
Why this layout? Each session has a lower body lift, a horizontal or vertical press, a pull and some accessory work, so no muscle goes more than a couple of days untrained. Squats and bench in A, deadlift-style hinges and overhead press in B, keeps the hardest lifts from piling up in one session. You can swap any exercise for a similar one you enjoy more, such as the deadlift for the Romanian deadlift if you are experienced with it.
Warm-Up Before Every Session
Ten minutes is plenty. The goal is to raise your body temperature and rehearse the first lift, not to tire yourself out.
- 3 to 5 minutes of easy cardio: rowing, bike or brisk walking until you feel warm.
- Dynamic moves: 10 bodyweight squats, 10 hip hinges, 10 arm circles each way, and 8 push-ups.
- Ramp-up sets for your first lift: for example, empty bar for 8 reps, then 50%, then 70%, then 85% of your working weight for 3 to 5 reps each, then start your working sets. Only the first exercise needs this; later lifts need one lighter set at most.
How to Progress: Double Progression and When to Add Weight
A routine only works if the lifts get heavier over time. The simplest rule for beginners and returning lifters is double progression: you work within the rep range, add reps first, then add weight.
- Start every exercise at a weight where you hit the bottom of the rep range on your first set with 2 to 3 reps in reserve.
- Each session, try to add a rep or two to your sets. Keep the weight the same.
- When every working set reaches the top of the rep range, add weight next session: about 5 lb (2.5 kg) for upper body lifts and 10 lb (5 kg) for squat and hinge lifts. Go back to the bottom of the range.
- For dumbbell exercises, jump to the next pair of dumbbells, even if it is 5 lb per hand. If that jump is too big, add reps first.
The same idea is covered in more depth in our guide to progressive overload. New lifters can often add weight nearly every week for the first couple of months. After that, expect to add weight every two to four weeks.
What to Do When You Stall
A stall means you failed to beat last session on the same lift for 2 to 3 workouts in a row. Before you change the plan, check the boring stuff: sleep, protein and total food intake, and whether your rest periods are too short.
- First stall: repeat the weight and aim to add one rep. Sometimes you just had a bad week.
- Second stall in a row: drop the weight by about 10%, rebuild the reps back up, and you will usually pass the old number within a couple of weeks.
- Deload: if several lifts stall and you feel beaten up, take an easier week. Keep the same exercises but cut the sets by about half and use weights around 10 to 20% lighter, then resume progressing.
Not sure how heavy to go? Use the RPE calculator to put numbers on how hard a set was, and the one rep max calculator to estimate your max from a set of 5 to 8 reps. Loading a barbell with odd plates? The plate calculator does the math. And if your rest periods keep creeping up, see why most people rest too long.
Full Body Dumbbell Workout (No Barbell Needed)
A full body dumbbell workout works as well as the barbell version for most people, especially beginners. Dumbbells let each side work independently, are easier on the shoulders and wrists for many lifters, and fit in a home gym. You need a bench (or the floor) and a few pairs of dumbbells, ideally adjustable ones.
Dumbbell Workout A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 8-12 | 90-120 sec |
| Dumbbell Bench Press | 3 | 8-12 | 90-120 sec |
| One-Arm Dumbbell Row | 3 | 8-12 per arm | 90 sec |
| Dumbbell Shoulder Press | 2 | 8-12 | 90 sec |
| Dumbbell Curl | 2 | 10-12 | 60 sec |
| Plank | 2 | 30-60 sec | 60 sec |
Dumbbell Workout B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 3 | 8-12 | 90-120 sec |
| Incline Dumbbell Bench Press | 3 | 8-12 | 90-120 sec |
| Chest-Supported Dumbbell Row | 3 | 10-12 | 90 sec |
| Dumbbell Step-Up | 2 | 10 per leg | 90 sec |
| Lateral Raise | 2 | 12-15 | 60 sec |
| Push-Ups | 2 | To 2 reps shy of failure | 60 sec |
Use the same schedule and the same double progression rules. Dumbbell lifts use a slightly higher rep range because the weight jumps are bigger. Once your heaviest dumbbells are too light for the squat and hinge, slow the lowering phase to 3 seconds, pause at the bottom, or move to single-leg versions such as the lunge, which make the same weight much harder.
Who a Full Body Workout Routine Suits Best
- Beginners. Practicing each lift three times per week speeds up learning, and the weekly volume is enough to grow on when you are new.
- Busy people. If you can only get to the gym three times a week, every session still covers everything. A missed day does not leave a muscle untrained for a week.
- Returning lifters. After a break, a simple plan with moderate volume gets you back into it without being too sore to function.
- Home gym lifters. The dumbbell version needs little equipment and little floor space.
Who It Does Not Suit
- Advanced lifters who need more volume per muscle. Once you have trained for years, 6 to 10 weekly hard sets per muscle may not be enough, and cramming 15 into a full body session gets long and tiring.
- Physique competitors and anyone chasing a lagging body part. A split lets you hit a weak muscle with more sets and better quality.
- People who love long, high-volume sessions. If you want to spend 90 minutes on chest and arms, a full body plan will feel too short.
Full Body vs Split: The Honest Pros and Cons
| Full body (3x/week) | Split (e.g. push/pull/legs) | |
|---|---|---|
| Frequency per muscle | 3 times a week, or 3 per 2 weeks for alternating exercises | 1 to 2 times a week |
| Days needed | 3 | 4 to 6 |
| Missed workout | Small impact | A muscle can go a week untrained |
| Volume per muscle in one session | Limited by session length | Higher, more specialization |
| Best for | Beginners, busy lifters, returning lifters | Intermediate to advanced lifters wanting more volume |
Research on training frequency generally finds that total weekly sets matter more than how you split them, as long as the sets are hard and you recover from them. In other words, full body is not magic, but it is a very convenient way to get enough volume with minimal time. When 3 days stops being enough, you can add a fourth day or move to a split such as the one in our push day workout guide. If you are unsure whether you want size or strength, read building muscle vs. getting stronger.
The downsides are real. Sessions are longer than a split day if you do 6 exercises, your legs can be tired going into upper-body lifts, and you need to manage fatigue by keeping most sets short of failure. If you want to save time, you can pair opposing exercises in a superset, for example a row after each bench set.
Track It So Progression Actually Happens
Every rule above depends on knowing what you lifted last time. A notebook, spreadsheet or our weight training log template works fine. GymGod shows your last workout on screen while you train and uses auto-progression to suggest your next weights, so the double progression rules above are handled for you. You can log sets from your iPhone or Apple Watch, and your first 3 workouts are free. Stalling on a lift? The quiz on what is blocking your gains can help you find out why.
Full Body Workout Routine FAQ
Is a full body workout 3 times a week enough?
Yes, for most people who are beginners or returning from a break. Three sessions a week trains every muscle several times and gives you enough weekly volume to build muscle and strength, as long as you add weight or reps over time. Advanced lifters may need more volume.
Can you build muscle with full body workouts only?
Yes. Muscle grows when you train hard and progress over time, and a full body routine does that. Plenty of lifters build most of their muscle on three full body sessions a week. A split becomes useful later, when you need more sets per muscle.
How long does it take to see results from a full body workout routine?
Beginners often notice strength gains within 2 to 4 weeks and visible changes in about 8 to 12 weeks if they train consistently, eat enough protein and sleep well. Results vary with food, sleep and starting point.
Full body vs split: which is better?
Neither is better for everyone. Full body suits beginners and busy people because it is simple and forgiving of missed sessions. Splits suit lifters who want more volume per muscle in each session. Total weekly hard sets and consistency matter more than the layout.
Can I do a full body workout with only dumbbells?
Yes. A full body dumbbell workout built around goblet squats, dumbbell presses, rows and Romanian deadlifts covers every major muscle. Use the same schedule and add reps first, then move to heavier dumbbells when you hit the top of the rep range.
Can I do a full body workout every day?
It is not recommended for most people. Heavy full body sessions need recovery time, so train 3 days a week with rest days between. If you want to be active on off days, add walking or light cardio.
