How to Do a Full Body Workout
A full body workout trains all major muscle groups in one session, typically two to three times per week. It relies on compound movements, balanced volume, and enough recovery to build strength without overtraining.
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Pick the Right Exercises
Choose one or two movements per movement pattern so you cover the whole body without burning out.
- Squat pattern: goblet squat, barbell back squat, or front squat
- Hinge pattern: conventional deadlift, Romanian deadlift, or hip thrust
- Horizontal push: bench press, push-up, or dumbbell press
- Horizontal pull: barbell row, dumbbell row, or chest-supported row
- Vertical push: overhead press or landmine press
- Vertical pull: pull-up, lat pulldown, or chin-up
- Core carry: farmer's walk, suitcase carry, or plank
Structure Your Session
Organize the workout from large, demanding lifts to smaller accessory work. Start with a squat or hinge, then a horizontal pull or push, followed by vertical movements and core work.
| Section | Sets | Reps | Rest |
|---|---|---|---|
| Primary lift | 3–4 | 4–8 | 2–3 min |
| Secondary compound | 3 | 6–10 | 90–120 sec |
| Accessory | 2–3 | 8–15 | 60–90 sec |
| Core | 2–3 | 8–15 or timed | 45–60 sec |
Set and Rep Ranges
Use lower reps with heavier load for strength on your first lift, and moderate reps for the accessories to build muscle and work capacity. A typical full body session lasts 45 to 75 minutes, depending on rest and volume.
Recover Between Sessions
Train each muscle group two to three times per week with at least one rest day between sessions. Prioritize sleep, protein intake, and light movement on off days so you can hit the next workout with quality effort.