2 days
Busy-week minimum
Best when work, family or another sport makes a third day unreliable.
- 45–60 minutes
- 2–3 rest days between sessions
- Alternate A and B
The flagship programme
Full body workout plan: 2, 3 & 4 days
One adaptable strength plan with exact exercises, sets, reps and progression rules. Pick the schedule you can repeat for the next six weeks—not the one that looks most impressive today.
Choose your schedule
The best plan is the one your week can hold.
Two, three and four weekly sessions can all work. When weekly training volume is similar, research finds full-body and split routines produce similar strength and muscle growth. Your schedule should make consistency easier, not turn recovery into another puzzle.
3 days
Best starting balance
Frequent practice, manageable sessions and a recovery day between most workouts.
- 45–60 minutes
- Monday / Wednesday / Friday
- Workouts A, B and C
4 days
Shorter sessions
Useful if you prefer more gym visits and can recover reliably from the extra frequency.
- 35–50 minutes
- Two days on, one day off
- Reduced sets per workout
The default programme
Three-day full body workout plan
Train on non-consecutive days. Complete the sessions in order even if your training days move. Each workout covers the main movement patterns without asking you to live in the gym.
MonWorkout A
TueRest / walk
WedWorkout B
ThuRest / walk
FriWorkout C
WeekendRecover
01
45–60 minWorkout A
Squat · horizontal push and pull · hinge · core
| Exercise | Sets | Reps | Guide |
|---|---|---|---|
| Goblet squat | 3 | 6–10 | Rest 2 min |
| Dumbbell bench press | 3 | 8–12 | Rest 90 sec |
| Chest-supported row | 3 | 8–12 | Rest 90 sec |
| Romanian deadlift | 2 | 8–10 | Rest 2 min |
| Dead bug | 2 | 8–12 / side | Move slowly |
02
45–60 minWorkout B
Hinge · vertical push and pull · single leg · carry
| Exercise | Sets | Reps | Guide |
|---|---|---|---|
| Trap-bar or kettlebell deadlift | 3 | 5–8 | Rest 2–3 min |
| Dumbbell overhead press | 3 | 6–10 | Rest 90 sec |
| Lat pulldown | 3 | 8–12 | Rest 90 sec |
| Reverse lunge | 2 | 8–10 / side | Rest 90 sec |
| Farmer carry | 3 | 20–40 m | Walk tall |
03
45–60 minWorkout C
Squat · incline push · row · glutes · core
| Exercise | Sets | Reps | Guide |
|---|---|---|---|
| Leg press or front squat | 3 | 8–12 | Rest 2 min |
| Incline dumbbell press | 3 | 8–12 | Rest 90 sec |
| One-arm dumbbell row | 3 | 8–12 / side | Rest 90 sec |
| Hip thrust | 3 | 8–12 | Rest 90 sec |
| Side plank | 2 | 20–40 sec / side | Stay braced |
Warm up to the movement
Do 5–8 minutes of easy movement, then 2–4 progressively heavier practice sets before your first main exercise. Warm-up sets do not count as working sets.
Keep two good reps in reserve
Finish most sets feeling you could perform another 2–3 controlled repetitions. The last reps should be challenging, but your technique should remain recognisable.
Write down reps and load
Your logbook decides the next workout. Record the weight and completed reps; memory is a poor progression system.
Progress without guessing
Add reps first. Then add weight.
Use double progression: stay inside the listed rep range and earn the weight increase through controlled reps. You do not need to test your maximum or train to failure.
- 1
Start at the bottom
Choose a load you can control for the lower end of the range with 2–3 good reps left.
- 2
Build reps
Try to add one total rep next time while keeping the same range of motion and technique.
- 3
Reach the top
When every working set reaches the top of the range cleanly, increase the load by the smallest available step.
- 4
Repeat, do not punish
If performance stalls once, repeat the load. After two unusually poor sessions, reduce fatigue or take roughly 5–10% off and rebuild.
Example: goblet squat · 3 × 6–1018 kg: 10, 10, 10 ✓
Next time, move to the next dumbbell and begin near the bottom of the range. If the jump is too large, stay at 18 kg and slow the lowering phase or add a pause.
Two-day version
When two days are realistic
Do not squeeze three sessions into two. Alternate the first two workouts and let the sequence continue across weeks.
Week 1Mon AThu B
Week 2Mon CThu A
Week 3Mon BThu C
This keeps every movement in rotation. If sessions routinely exceed 60 minutes, stop after the fourth exercise; the carry or core movement is optional on busy days.
Four-day version
When shorter visits suit you
Keep each workout full body, but reduce most movements to two working sets. Use A, B, C, then a lighter A variation.
MonA · 2 sets each
TueB · 2 sets each
ThuC · 2 sets each
SatA · easier load
The fourth session is not automatically better. Use it only if sleep, motivation and performance remain steady. Otherwise return to three days.
Gym, home or dumbbells
Keep the pattern. Swap the tool.
Equipment is not the programme. Choose one option from the relevant column, then apply the same sets, rep ranges and progression rules.
| Pattern | Gym | Home | Dumbbells |
|---|---|---|---|
| Squat | Goblet squat / leg press | Backpack squat / split squat | Goblet squat / split squat |
| Horizontal push | Bench press | Press-up | Dumbbell floor press |
| Horizontal pull | Cable or machine row | Band row / table row* | One-arm dumbbell row |
| Hinge | Romanian or trap-bar deadlift | Backpack Romanian deadlift | Dumbbell Romanian deadlift |
| Vertical push | Machine or dumbbell press | Pike press-up / band press | Dumbbell overhead press |
| Vertical pull | Lat pulldown / assisted pull-up | Band pulldown | Dumbbell pullover |
| Carry / core | Farmer carry / cable core work | Suitcase carry / plank | Dumbbell carry / dead bug |
* Safety first: only use a table or anchor point that is unquestionably stable. If you are unsure, choose a band row or another supported alternative.
The rule that keeps the plan alive
Missed a workout? Do the next one.
Do not restart the week and do not cram two full sessions together. Keep A, B and C in order and move the calendar around the sequence.
Perform the missed workout on your next available training day, then continue in order.
Return with the same exercises and roughly the last successful load. Leave an extra rep or two in reserve.
Reduce loads by around 10–15% and do one fewer set per exercise for the first week back.
Do not use a generic plan to train through unexplained pain, chest pain, dizziness or ongoing illness. Seek advice from an appropriate healthcare professional.
Use the full missed-workout decision rule →Build a more repeatable weekly system →
Why this structure makes sense
Evidence, translated into a usable week.
The NHS recommends strengthening all major muscle groups on at least two days each week. The ACSM's 2026 resistance-training position stand emphasises consistent participation, effort and appropriate weekly volume over unnecessary complexity. A 2024 systematic review found full-body and split routines produced similar strength and muscle outcomes when training volume was equated.
Common questions
Full body workout FAQ
Is a full body workout three times a week enough?
Yes. Three well-spaced sessions can train every major muscle group regularly while leaving recovery days between workouts. Progress depends more on consistent, challenging training and appropriate weekly volume than on using a complicated split.
Should I do the same full body workout every session?
You can, especially while learning. This plan uses three related sessions so the movement patterns repeat while the exact exercises vary slightly. That balances practice, joint comfort and variety without making every workout feel random.
How many rest days do I need?
Leave at least one day between hard full body sessions when possible. A Monday, Wednesday and Friday schedule works well, but Tuesday, Thursday and Saturday is equally valid.
How long should a full body workout take?
Most people can finish these sessions in 45–60 minutes. If you only have 30 minutes, do the first three exercises and continue with the next scheduled workout rather than cramming missed work into another day.
Can I use this plan to build muscle and lose fat?
The plan can support strength and muscle gain. Fat loss primarily requires an appropriate calorie intake, while resistance training helps preserve or build muscle. Sleep, protein intake and overall activity also matter.
Your next workout is decided
Start with Workout A.
Then keep going.
Bookmark this plan, record your first loads, and return for the next session in the sequence.
Go to Workout A