Full Body 3x/week Workout Routine (3-Day Plan) | Free

Full Body A

5 exercises · ~50 min

1
Barbell SquatBarbell
3 × 8-10
2
Barbell Bench PressBarbell
3 × 8-10
3
Bent Over Barbell RowBarbell
3 × 8-10
4
Standing Military PressBarbell
3 × 8-10
5
Romanian DeadliftBarbell
3 × 8-10

Full Body B

5 exercises · ~45 min

1
Barbell DeadliftBarbell
3 × 8-10
2
Incline Dumbbell PressDumbbell
3 × 8-10
3
Wide-Grip Lat PulldownCable
3 × 8-10
4
Bulgarian Split SquatDumbbell
3 × 8-10
5
Barbell CurlBarbell
3 × 10-12

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Full Body 3x/week questions, answered

How many days a week is a full body routine?

Three, with a rest day between each. Monday, Wednesday and Friday is the usual layout. Two days a week still works if that is what your week allows.

Is a full body workout good for beginners?

Yes, it is the standard beginner recommendation. Each lift comes around three times a week, so technique improves quickly and you can add weight often.

How long does each session take?

About 45 to 60 minutes once you are moving between exercises without long breaks. The compound lifts need two to three minutes of rest; the smaller ones need about a minute.

Why alternate an A and B day?

It spreads the work across two squat and two press variations, so nothing gets hammered three times a week and you still cover the whole body every session.

Other routines

See all routines