Full body workout library
Find the answer.
Keep the sequence.
Every plan and practical guide in one organised place. Start a programme, solve the next training decision or recover from an interruption without collecting conflicting routines.
Recommended starting point
Begin with one complete plan.
The flagship plan owns the weekly structure, exact workouts, equipment substitutions, progression and missed-session rules. Use the guide library when a specific decision needs a deeper answer.
Open the complete full body workout plan →Training decisions
Use the guide for the decision in front of you.
Each article owns one search intent and one practical problem. The pages connect back into the same workout system instead of recommending a different routine every time.
Full body compound exercises
Cover the main movement jobs, understand compound versus isolation work and build a balanced exercise list.
Choose the movements →Full body workout vs split routine
Compare time, recovery, muscle growth, strength and what happens to the week when one session is missed.
Compare the structures →How often to do a full body workout
Choose between two, three and four days and understand consecutive sessions, recovery signals and weekly volume.
Choose the frequency →Full body workout sets and reps
Choose working sets, rep ranges and effort by exercise job, then understand how those numbers add up across the week.
Choose the prescription →Progressive overload for beginners
Use repetitions before load, handle larger weight jumps and respond to a stalled session without guessing.
Use the progression rule →What to do when gym progress stalls
Separate normal variation, one stuck lift and a wider recovery problem before changing the programme.
Diagnose the plateau →What to do after missing a workout
Move, shorten or rest while keeping the workout sequence—without doubling the next session or restarting Monday.
Repair the training week →How to return to the gym after a break
Adapt load, working sets and effort after a week, several months or a much longer absence.
Size the return →How to stay consistent with the gym
Build fixed training windows, a backup appointment, a rolling sequence and a shorter fallback workout.
Build the system →Choose the equipment or goal
Complete workouts—not thin variations.
Every plan includes its own exercises, schedule, progression and substitutions. Choose the version that matches the equipment and constraint you actually have.
2-, 3- and 4-day full body plan
Exact A/B/C workouts, progression, substitutions and restart rules.
Open the plan →Start hereBeginner full body workout
A conservative first six weeks built around five movement patterns.
Open the plan →Full gymGym workout
Use free weights, machines and cables with busy-station alternatives.
Open the plan →Home setupAt-home workout
Train every main pattern with realistic household or minimal equipment.
Open the plan →One pairDumbbell workout
A bench-free plan with rules for fixed and adjustable weights.
Open the plan →Evidence-ledFull body workout for women
Normal progressive training with individual adjustment and clear boundaries.
Open the plan →Machine onlyMachine workout
Alternating sessions with settings, substitutions and weight-stack progression.
Open the plan →Portable resistanceResistance-band workout
Record the band, anchor, stance and starting stretch for real progression.
Open the plan →BodyweightNo-equipment workout
Progress leverage, range and tempo while respecting pulling limitations.
Open the plan →One useful weightKettlebell workout
Two strength-first sessions using squats, hinges, presses, rows and carries.
Open the plan →Round by roundFull body circuit
A controlled six-station plan with rep-based and timed options.
Open the plan →Short on time30-minute workout
Protect the four priority movements and finish on a predictable clock.
Open the plan →Strength focusFull body strength workout
Alternate lower-rep priority lifts with full rest and simple progression.
Open the plan →