A full body workout plan trains every major muscle group in each session, run 2 to 4 times a week, and matches or beats split routines for muscle gain at that frequency. Below are 2, 3, and 4 day versions with exact sets, reps, and rest, plus gym and home options and how to progress each week.
Who a Full Body Workout Routine Is Best For
A full body routine suits:
- Beginners who are still learning movement patterns and benefit from practicing squats, presses, and pulls every session.
- Anyone training under 4 days a week, since full body sessions are the only way to hit each muscle group more than once weekly at low frequency.
- Lifters returning after a layoff, because full body sessions rebuild general strength and conditioning faster than an isolated split.
- Fat loss phases, where full body training burns more calories per session and keeps every muscle group stimulated even as overall training volume drops.
Full Body Workout Plan: The 2 Day Version
Two sessions a week, run on non-consecutive days (for example Tuesday and Friday).
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell back squat | 3 | 6-8 | 2-3 min |
| Bench press | 3 | 6-8 | 2-3 min |
| Barbell row | 3 | 8-10 | 2 min |
| Romanian deadlift | 2 | 10-12 | 90s |
| Overhead press | 2 | 8-10 | 90s |
| Plank | 2 | 30-45s | 60s |
Two days a week is the minimum frequency that still builds muscle effectively. Keep the same exercises for at least 6 weeks so you can add weight consistently.
The 3 Day Version (Most Popular)
Three sessions a week (Monday, Wednesday, Friday), rotating through an A/B/C sequence so each session emphasizes slightly different accessory work.
| Day | Main lifts | Accessories |
|---|---|---|
| A | Squat, bench press, row | Curl, lateral raise |
| B | Deadlift, overhead press, pull-up or lat pulldown | Dip, leg curl |
| C | Front squat or leg press, incline press, cable row | Hamstring curl, face pull |
Run A, B, C in order across the week and repeat from A the following week. If you want a single fixed program instead of a rotation, our 3 day full body workout plan for beginners walks through one specific version exercise by exercise.
Full Body Workout Plan: The 4 Day Version
Four full body days a week is demanding, so each session needs lower per-session volume than the 2 or 3 day versions to avoid excessive fatigue.
| Exercise | Sets | Reps |
|---|---|---|
| Squat or deadlift (alternate) | 3 | 5-8 |
| Press (bench or overhead, alternate) | 3 | 6-10 |
| Pull (row or pulldown, alternate) | 3 | 8-10 |
| One accessory movement | 2 | 10-12 |
Four sessions a week gives most muscle groups a training frequency close to 4 times weekly, which is high even by hypertrophy-research standards. Keep each session to 4-5 exercises so recovery keeps pace with frequency.
New to Full Body Training? Start With 2 or 3 Days
New lifters should prioritize movement patterns over load:
- Learn the pattern before adding weight. Spend the first 1-2 weeks with light weight or just the bar, focusing on depth, range of motion, and control.
- Use 2-3 sets per exercise, not the higher volumes intermediate lifters use. Fewer sets done well beat more sets done sloppily.
- Train around RPE 7 (leaving 2-3 reps in reserve). Beginners do not need to push to failure to make fast progress.
For a fixed program built around these principles, see our 3 day full body workout plan for beginners.
Full Body Workout at Home With Dumbbells or Bodyweight
No barbell? A full body plan still works with dumbbells or bodyweight alone. Our dumbbell only workout plan runs a complete full body program using just a pair of adjustable dumbbells, and the bodyweight workout plan at home covers the equipment-free version for squats, push-ups, rows, and core work. Add the farmer’s walk as a finisher on any of these days to close the session with a full-body conditioning round. No space to walk under load, or no heavy dumbbells at home? See farmer’s walk alternatives for substitutes matched to that specific constraint.
Full Body vs Split Routines: Which Builds More Muscle
At matched weekly volume, full body and split routines build similar amounts of muscle. The real variable is total weekly sets per muscle group, not how those sets are arranged across the week. Full body wins on convenience at low training frequency (2-3 days); splits win once you can train 5-6 days and want to push per-session volume higher for individual muscles. Our workout splits explained guide compares every split type in detail, and how many sets per muscle group per week explains the volume targets that actually drive growth.
How to Progress a Full Body Plan
Add weight or reps every session you hit the top of your rep range with good form. When you stall for 2-3 sessions in a row, drop the weight 10% and build back up, or switch to a new exercise variation. Our full progressive overload workout plan guide covers exactly how to structure that progression week to week.
Not sure which version fits your schedule? Your PT’s AI plan generator builds a 2, 3, or 4 day full body plan around your available days and adjusts your sets and reps automatically as you get stronger.
Prefer to try it instantly? The free workout plan generator tool creates a full body plan in seconds based on your goal and equipment. For an intermediate muscle-gain option, compare the 3 day full body muscle-gain program.
References
Frequently Asked Questions
- Is a full body workout plan better than a split?
- For most people training 2 to 4 days a week, yes. Full body sessions hit every muscle group at each workout, so weekly frequency stays high without needing 5 or 6 gym days. Splits pull ahead once you can commit to more sessions and want higher volume per muscle in a single day.
- How many days a week should you do a full body workout?
- 2 to 4 days works well, with 3 being the most common setup. Each session needs at least one rest day after it for recovery, so Monday, Wednesday, Friday or a similar non-consecutive pattern fits most schedules.
- Can beginners do full body workouts every day?
- No. Full body sessions fatigue every major muscle group, and beginners need 48 hours or more between sessions to recover and adapt. Training full body daily leads to stalled progress and higher injury risk instead of faster results.
- How long should a full body workout take?
- 45 to 60 minutes for 5 to 7 exercises covering the whole body. Sessions with 4 training days a week should run toward the shorter end since per-session volume drops to manage total weekly fatigue.
- Can you build muscle with only full body workouts?
- Yes. Research comparing full body training to body-part splits at matched weekly volume shows similar muscle growth. What matters most is total weekly sets per muscle group and consistent progression, not which days you train which muscles.