On a full-body plan, choose one exercise per movement pattern each session — a squat or hinge, a press, a pull — and rotate variations across the week. That keeps sessions short without leaving gaps.
Weekly Schedule
Overview
The full body split is the most efficient structure for beginners and anyone who can only train 3 days per week. Every session includes at least one major compound movement for each muscle group. High frequency means your nervous system and muscles are constantly adapting to the same movement patterns — which accelerates skill development and early strength gains.
Full body training is ideal for beginners in their first 6–12 months of training, anyone who can only train 3 days per week regardless of experience, and people returning to training after a break. It is also a solid option during periods of high life stress when recovery capacity is reduced.
- Highest training frequency — each muscle gets 3 sessions per week.
- Best option for beginners — frequent practice of compound movements accelerates skill development.
- Time-efficient — 3 days per week is manageable alongside a full life.
- Never miss a muscle group — every session covers everything.
- Excellent for building the squat, deadlift, bench, and press.
- Sessions can feel rushed if you try to include too many exercises.
- Limited specialisation — difficult to prioritise a specific muscle group.
- Advanced trainees may find the volume per session insufficient.
- Requires good exercise selection — every exercise must earn its spot.
The Programme
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat Master this movement first | 4 | 5–8 | 3–5 min |
| Barbell Bench Press | 4 | 5–8 | 2–3 min |
| Barbell Row | 3 | 6–10 | 2–3 min |
| Romanian Deadlift | 3 | 8–12 | 2 min |
| Cable Face Pull | 3 | 15–20 | 60 sec |
| Standing Calf Raise | 3 | 12–20 | 60 sec |
| Plank | 3 | 30–60 sec | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 45-Degree Leg Press | 3 | 10–15 | 2 min |
| Incline Dumbbell Press | 3 | 8–12 | 90 sec |
| Lat Pulldown | 3 | 8–12 | 90 sec |
| Barbell Hip Thrust | 3 | 8–15 | 90 sec |
| Dumbbell Shoulder Press | 3 | 8–12 | 90 sec |
| Barbell Curl | 3 | 8–12 | 90 sec |
| Standing Calf Raise | 3 | 12–20 | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hack Squat | 3 | 8–15 | 2 min |
| Dumbbell Bench Press | 3 | 8–12 | 90 sec |
| Seated Cable Row | 3 | 8–12 | 90 sec |
| Seated Leg Curl | 3 | 10–15 | 60–90 sec |
| Standing Calf Raise | 3 | 12–20 | 60 sec |
| Cable Tricep Pushdown | 3 | 10–15 | 60–90 sec |
| Hanging Leg Raise | 3 | 10–15 | 60–90 sec |
Muscle Coverage
Training schedules that fit this split
How you run this split depends on how many days you can train. These pages show sample weeks and alternatives for each schedule, and the Split Finder can check whether it suits your goal and experience.
Explore the muscles this split trains in the muscle guide, or browse the exercise library for alternatives to any lift above.