Full Body
Template3-day full body workout program. Perfect for beginners or those with limited time. Hit every major muscle group each session.
Weekly Schedule
Full Body A
7 ex
Rest
Rest Day
Full Body B
7 ex
Rest
Rest Day
Full Body C
7 ex
Remaining days of the week are rest days
Full Body A
Monday
Barbell Squat
3 x 6-8
Barbell Bench Press
3 x 6-8
Barbell Row
3 x 6-8
Overhead Press
3 x 8-10
Romanian Deadlift
3 x 8-10
Barbell Curl
2 x 10-12
Tricep Pushdown
2 x 10-12
Rest
Rest DayThis is a rest day - no exercises needed
Rest days advance your rotation without requiring a workout
Full Body B
Wednesday
Deadlift
3 x 5
Incline Dumbbell Bench Press
3 x 8-10
Lat Pulldown
3 x 8-10
Leg Press
3 x 10-12
Lateral Raise
3 x 12-15
Lying Leg Curl
3 x 10-12
Standing Calf Raise
3 x 12-15
Rest
Rest DayThis is a rest day - no exercises needed
Rest days advance your rotation without requiring a workout
Full Body C
Friday
Front Squat
3 x 8-10
Dumbbell Bench Press
3 x 8-10
Chin-ups
3 x 8-10
Hip Thrust
3 x 10-12
Seated Dumbbell Press
3 x 10-12
Face Pull
3 x 15-20
Plank
3 x 45-60s
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