Full Body Workout Plan
Everything, every session. The split that survives a busy month, because missing one day costs you far less.
Who it’s for
Full body is the right answer when your week is unpredictable. Because every session covers your whole body, missing one is a delay rather than a hole — nothing goes untrained for a fortnight the way legs do on a split when you skip leg day. It is also the most time-efficient way to train two or three days a week.
How the week runs
Two sessions, A and B, alternated with at least one rest day between them. On three days a week you run A, B, A one week and B, A, B the next. Both start with a big compound lift while you are fresh, which is where most of the result comes from.
The program
All 2 sessions and 12 exercises, exactly as they arrive in the app. Rep ranges and rest are the defaults — change any of them once it is yours.
Full Body A
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| SquatBarbell · compound | Quads | 4 | 8–12 | 120s |
| Bench PressBarbell · compound | Chest | 4 | 8–12 | 120s |
| Barbell RowBarbell · compound | Upper back | 4 | 8–12 | 120s |
| Seated Leg CurlMachine · isolation | Hamstrings | 3 | 10–15 | 75s |
| Dumbbell Lateral RaisesDumbbell · isolation | Shoulders | 3 | 10–15 | 90s |
| Barbell Bicep CurlBarbell · isolation | Biceps | 3 | 10–15 | 90s |
Full Body B
6 exercises| Exercise | Muscle | Sets | Reps | Rest |
|---|---|---|---|---|
| Romanian DeadliftBarbell · compound | Hamstrings | 4 | 8–12 | 120s |
| Incline Dumbbell PressDumbbell · compound | Chest | 4 | 8–12 | 120s |
| PulldownsCable · compound | Lats | 4 | 8–12 | 120s |
| Leg ExtensionsMachine · isolation | Quads | 3 | 10–15 | 90s |
| Barbell Shoulder PressBarbell · compound | Shoulders | 3 | 8–12 | 120s |
| Cable Rope Overhead Triceps ExtensionCable · isolation | Triceps | 3 | 10–15 | 90s |
Run it without typing any of it in
This split is built into Gym Journal. Star it and it becomes your week — the app knows what today’s session is, tracks every set, and tells you when to add weight.
Frequently asked questions
Is a full body workout enough to build muscle?
Yes. Training a muscle two or three times a week with enough hard sets is what drives growth, and full body reaches that frequency on fewer days than any split.
How many days a week should I do full body?
Two or three, always with a rest day in between. Consecutive full body days do not give you enough recovery to lift hard on the second.
Should beginners do full body?
It is one of the two best beginner options, along with a dedicated beginner plan. High frequency on the main lifts is exactly what a new lifter needs to learn them.