Full body workout plan
A full body routine trains every main muscle in each session. Three sessions a week means each muscle works three times, with fewer sets each time, so no single workout has to be long or grinding. This plan alternates two workouts, A and B, so the exercises change from one session to the next.
Short answer
Train three days a week with a rest day between each: A, B, A one week and B, A, B the next. Each workout has one squat or hinge, one push, one pull and a little arm and core work.
- Days a week
- 3
- Length
- 8 weeks
- Level
- Beginner to intermediate
- Equipment
- Full gym
- Goal
- Strength and muscle
Your week
- MonWorkout A
- TueRest
- WedWorkout B
- ThuRest
- FriWorkout A
- SatRest
- SunRest
- MonWorkout B
- TueRest
- WedWorkout A
- ThuRest
- FriWorkout B
- SatRest
- SunRest
The workouts
Exercise names are the ones in the GymTribe library. Tap one for its guide: the muscles it works, how to do it and common mistakes.
Workout A
Squat, bench, row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High-Bar Back Squat | 3 | 6–8 | 3 min |
| Bench Press | 3 | 6–8 | 2–3 min |
| Row | 3 | 8–10 | 2 min |
| Lying Leg Curl | 2 | 10–12 | 1 min |
| Dumbbell Lateral Raise | 2 | 12–15 | 1 min |
| Forearm Plank | 2 | 30 s hold | 1 min |
Workout B
Hinge, overhead press, pulldown
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 3 | 8–10 | 2–3 min |
| Standing Barbell Overhead Press | 3 | 6–8 | 2–3 min |
| Lat Pulldown | 3 | 8–12 | 2 min |
| Leg Press | 2 | 10–12 | 2 min |
| Incline Dumbbell Bench Press | 2 | 8–12 | 2 min |
| Dumbbell Hammer Curl | 2 | 10–12 | 1 min |
How to progress
- Start lighter than you think
- In week 1, pick weights that leave about 3 reps in the tank on every set. You learn the movements, find your numbers, and give yourself room to add weight for weeks instead of stalling in the second session.
- Add reps, then weight
- Each exercise has a rep range. Keep the weight the same and add reps each session. When every set reaches the top of the range, add the smallest jump your gym allows (about 2.5 kg or 5 lb on upper-body lifts, 5 kg or 10 lb on squats and deadlifts) and build back up from the bottom of the range.
- Track A and B separately
- You see each exercise only every few days, so it is easy to forget what you lifted. Check last time before every first set and aim for one more rep, or the next weight once you reach the top of the range.
- Repeating a session still counts
- After a short night or a hard week, repeat last session's weights instead of adding more. If an exercise stalls for three or four sessions in a row, change one thing: a lighter week, a different rep range, or more rest between sets.
Who it suits
- You can train three days a week and want every muscle worked each session.
- You are newer to lifting and want to practise the main lifts often.
- Your schedule moves around and you want a plan that still works if a session slips.
Swaps
- Squats or deadlifts do not suit you
- Use the leg press or a goblet squat in workout A, and a dumbbell Romanian deadlift in workout B.
- No barbell free
- Flat dumbbell bench press for the bench, dumbbell row for the barbell row, and dumbbell shoulder press for the overhead press.
- Two days this week
- Do A and B. Full body is the most forgiving split when a session slips, because no muscle waits a whole week.
Run this plan in GymTribe
Make one routine for each workout above. During a session, each set shows what you lifted last time and a target for today, so you know whether to add a rep or add weight. Every exercise keeps its own charts and personal records, and the muscle map shows how many sets each muscle got this week. Food, sleep and steps sit in the same app.
More workout plans
- 3 day workout split →
- Beginner gym workout plan →
- Upper lower split: a 4-day workout plan →
- How to pick a workout split →
This is general training information, not a prescription. If an exercise hurts, stop and ask a qualified coach or clinician, and check with a professional before starting if you have an injury or a health condition.
Full body: questions people ask
Is a full body workout 3 times a week enough?
For most people, yes. Each muscle is trained three times a week with a few hard sets each time, which is plenty when the weights keep going up.
Is full body better than a split?
Neither is better for everyone. Full body suits three days or fewer and frequent practice of the main lifts; splits like upper lower or push pull legs suit four to six days and longer sessions per muscle.
Can beginners do this full body plan?
Yes. If you have never trained, the beginner gym plan on this site starts with machines and fewer sets, then this plan is a good next step.
Why alternate two workouts?
Squatting and deadlifting hard three times a week is a lot. Alternating A and B moves the stress around and gives you more exercises without making any session longer.
Can I do full body workouts on back-to-back days?
It is better not to. Each session trains everything, so a rest day in between gives every muscle time to recover.
How many exercises are in a full body workout?
Six here: a lower-body lift, a push, a pull, and three smaller exercises. Enough to cover every muscle without a two-hour session.
Can I do full body 4 or 5 days a week?
You can with lighter sessions, but at that point an upper lower split usually fits better.
How much weight should I start with?
A weight that leaves about three reps in the tank on every set in the first week. You will add weight quickly from there.
Do I need to do cardio as well?
It is up to you. Easy walking or cycling on rest days fits around this plan without getting in the way.
When should I change the program?
After 8 weeks, or when most lifts stall for a few weeks in a row. Keep the A and B structure and swap one or two exercises.
Can I run this full body plan on GymTribe's free plan?
Yes. It is two routines, A and B, and the free plan keeps 4 active. The app shows what you lifted last time on each set.
How do I track a full body routine in GymTribe?
Start workout A or B, log every set's weight and reps, and each exercise keeps its own chart and records. The muscle map shows the week's sets per muscle across all three sessions.