Most people don't need a 6-day program. They need a plan they can actually stick to.
A full body workout plan trains every major muscle group in each session. You hit the gym 3 days per week, rest in between, and still build serious muscle and strength. It works because it checks the two boxes that matter most: enough training frequency per muscle and enough recovery between sessions.
This guide gives you a complete 3-day full body workout with exercises, sets, reps, rest periods, and a clear progression system. No guesswork. Just follow the plan.
TL;DR
- Train 3 days per week (e.g., Mon/Wed/Fri), hitting every muscle group each session
- Day 1 is heavy compound focused, Day 2 is moderate volume, Day 3 is accessory and pump work
- Each session has 6-7 exercises and takes about 60-75 minutes
- Use progressive overload: add reps first, then weight, then sets
- This plan works for beginners and intermediates for 8-12 weeks before needing adjustments
Why Full Body Training Works
Full body training puts each muscle under tension 3 times per week instead of once. Research consistently shows that training a muscle 2-3 times per week produces better growth than hitting it once, even when total weekly volume is the same. You can read more about this in The Science of Building Muscle.
Here is why that matters in practice.
Higher frequency means more skill practice. Squatting 3 times per week makes you better at squatting faster than squatting once. You groove the movement pattern, find your positions, and get comfortable under the bar sooner.
Better recovery distribution. Instead of destroying your legs with 20 sets on Monday and limping until Friday, you spread 12-15 sets across three sessions. Each session is hard but manageable. You leave the gym feeling worked, not wrecked.
Built-in flexibility. Miss a session on a full body plan and you still trained every muscle group twice that week. Miss chest day on a bro split and you have zero chest work for the entire week.
Time efficient. Three sessions per week is realistic for almost anyone. You spend less total time in the gym than someone running a 5-day split, and for beginners and intermediates, you get equal or better results.
Who Should Use a Full Body Plan?
A full body routine is the right fit if you fall into one of these categories.
Beginners (0-12 months of training). You need to learn the fundamental movement patterns and build a base of strength. Full body training lets you practice squats, presses, rows, and hinges multiple times per week. That repetition builds technique fast. Check out Free Workout Plans for Beginners if you want more starter options.
Intermediates who can train 3 days. Maybe your schedule only allows three gym sessions. A well-structured full body plan still gives you enough weekly volume (12-16 sets per muscle group) to keep making progress. That is more than enough for most people.
Anyone returning after a break. If you took time off and want to rebuild without jumping into a 6-day program, full body training is the smoothest on-ramp. You ease back into all the major movements without overwhelming any single muscle group.
People who value simplicity. If you want a plan that is straightforward to follow, easy to track, and doesn't require you to live at the gym, this is it.
If you are not sure whether full body, upper lower, PPL, or another split is right for you, read the Best Workout Split Guide for a detailed comparison.
3-Day Full Body Workout Plan
Train on three non-consecutive days. Monday, Wednesday, and Friday is the classic schedule, but any setup with a rest day between sessions works (Tuesday/Thursday/Saturday, etc.).
Warm-up every session: 5 minutes of light cardio (bike, rowing machine, or brisk walking) followed by 2-3 warm-up sets of your first exercise at lighter weight.
How to read the tables: The exercise name links to a full description with video. Sets x Reps tells you the target. Rest is between sets.
Day 1: Compound Focus
Day 1 is your heaviest session. The weights are heavier, the reps are lower, and the rest periods are longer. This is where you build raw strength.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Squat | 4 x 5-7 | 3 min |
| Barbell Bench Press | 4 x 5-7 | 3 min |
| Barbell Bent Over Row | 4 x 6-8 | 2-3 min |
| Barbell Standing Military Press | 3 x 6-8 | 2 min |
| Barbell Romanian Deadlift | 3 x 8-10 | 2 min |
| Barbell Curl | 2 x 8-10 | 90 sec |
| Standing Calf Raise | 3 x 12-15 | 60 sec |
Session notes:
- Squat and bench press are your priority lifts. Give them full effort and long rest.
- Romanian deadlifts follow squats. Use moderate weight and focus on a strong hamstring stretch.
- Barbell curl is a lower priority. If you are running short on time, drop it.
Day 2: Moderate Volume
Day 2 uses moderate weights with slightly higher reps. You will hit different variations of the main movement patterns to build well-rounded muscle.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3 x 5-6 | 3 min |
| Dumbbell Bench Press | 3 x 8-10 | 2 min |
| Pull-Up | 3 x AMRAP | 2-3 min |
| Dumbbell Standing Overhead Press | 3 x 8-10 | 2 min |
| Lever Seated Leg Press | 3 x 10-12 | 2 min |
| Cable Seated Row | 3 x 10-12 | 90 sec |
| Lever Leg Extension | 3 x 12-15 | 60 sec |
| Lever Lying Single Leg Curl | 3 x 10-12 | 90 sec |
Session notes:
- Deadlift is the anchor. Keep reps low and quality high.
- Pull-ups are done to near-failure (AMRAP = as many reps as possible). If you cannot do pull-ups, use Cable Wide Grip Lat Pulldown for 3 x 8-10.
- Leg press and leg extension back-to-back give your quads serious volume. Pair them with the lying leg curl for balanced leg development.
- This day has more machine work to reduce fatigue while still getting quality volume.
Day 3: Accessory and Pump
Day 3 is lighter and higher rep. The goal is to accumulate volume, work on lagging muscle groups, and get a good pump. Recovery from this session is fast, setting you up well for the following week.
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Bulgarian Split Squat | 3 x 10-12 each leg | 90 sec |
| Barbell Hip Thrust | 3 x 10-12 | 90 sec |
| Dumbbell Incline Alternate Press | 3 x 10-12 | 90 sec |
| Cable Wide Grip Lat Pulldown | 3 x 10-12 | 90 sec |
| Dumbbell Lateral Raise | 3 x 12-15 | 60 sec |
| Cable Standing Face Pull | 3 x 12-15 | 60 sec |
| Cable Triceps Pushdown V-Bar | 3 x 10-12 | 60 sec |
| Dumbbell Seated Hammer Curl | 3 x 10-12 | 60 sec |
Session notes:
- Bulgarian split squats and hip thrusts target your glutes and quads from different angles. This is where your lower body pump comes from.
- Face pulls are essential for shoulder health and rear delt development. Do not skip them.
- If you want more chest isolation, swap the incline press for Cable Fly at 3 x 12-15 with 60 sec rest.
- This is the day to focus on mind-muscle connection. Slow the reps down and squeeze at the top.
Exercise Substitutions
Not everyone has access to a full gym. Here are swaps you can make without changing the structure of the plan.
Home Alternatives
If you train at home with minimal equipment (bodyweight, resistance bands, or a single pair of dumbbells), use these substitutions:
| Original Exercise | Home Alternative |
|---|---|
| Barbell Squat | Bodyweight squat or goblet squat (with dumbbell) |
| Barbell Bench Press | Push-ups (elevate feet for added difficulty) |
| Barbell Bent Over Row | Inverted rows (under a sturdy table) or band rows |
| Barbell Deadlift | Single-leg Romanian deadlift (bodyweight or dumbbell) |
| Pull-Up | Pull-ups (door frame bar) or band-assisted pull-ups |
| Lever Seated Leg Press | Bodyweight lunges or step-ups |
| Cable movements | Resistance band equivalents |
For a deeper look at choosing exercises for home vs. gym, read How to Choose a Workout Planner for Home vs Gym.
Dumbbell Alternatives
If your gym only has dumbbells (or you train at a home setup with an adjustable dumbbell set), use these swaps:
| Original Exercise | Dumbbell Alternative |
|---|---|
| Barbell Squat | Dumbbell goblet squat or dumbbell front squat |
| Barbell Bench Press | Dumbbell Bench Press |
| Barbell Bent Over Row | Dumbbell One Arm Row |
| Barbell Deadlift | Dumbbell Romanian deadlift |
| Barbell Standing Military Press | Dumbbell Standing Overhead Press |
| Barbell Romanian Deadlift | Dumbbell Romanian deadlift |
| Barbell Curl | Dumbbell alternating curl |
The movement patterns stay the same. Only the implement changes. Your muscles do not care whether you are holding a barbell or dumbbells. They care about tension and progressive overload.
Progressive Overload for Full Body
A plan without progression is just exercise. Progressive overload is what turns showing up into actual results.
Here is the exact progression system to follow on this full body workout plan.
Week-to-week progression rules:
- Start at the bottom of the rep range. If the plan says 3 x 6-8, start at 6 reps per set.
- Add 1 rep per set each week. Go from 3 x 6 to 3 x 7, then 3 x 8. Keep form clean.
- When you hit the top of the range on all sets, add weight. Increase by the smallest increment available (usually 2.5 kg / 5 lbs for upper body, 5 kg / 10 lbs for lower body).
- After adding weight, drop back to the bottom of the rep range and start climbing again.
- Only add a set if you have recovered well for 2+ weeks. Go from 3 sets to 4 on one exercise at a time, not all at once.
Example over 4 weeks (Barbell Bench Press, target 4 x 5-7):
| Week | Weight | Sets x Reps |
|---|---|---|
| Week 1 | 60 kg | 4 x 5 |
| Week 2 | 60 kg | 4 x 6 |
| Week 3 | 60 kg | 4 x 7 |
| Week 4 | 62.5 kg | 4 x 5 |
This is called double progression. It is simple, trackable, and effective for months.
When progress stalls:
- First, check your sleep. Most stalls below the advanced level are recovery problems, not programming problems.
- Take a deload week: reduce all weights by 10-15% and keep the same sets and reps. Resume normal loading the following week.
- If a specific exercise stalls for 3+ weeks, swap it for a close variation (e.g., swap barbell bench for dumbbell bench) and rebuild.
For a deeper dive into progression strategies, read How to Build a Progressive Overload Workout Planner.
Full Body vs Split Routines
The "full body vs split" debate has a straightforward answer: it depends on how many days you can train.
| Factor | Full Body (3 days) | Upper Lower (4 days) | Push Pull Legs (5-6 days) |
|---|---|---|---|
| Days per week | 3 | 4 | 5-6 |
| Frequency per muscle | 3x/week | 2x/week | 2x/week |
| Volume per session | Moderate | Moderate-High | High |
| Session length | 60-75 min | 60-75 min | 60-90 min |
| Best for | Beginners, busy schedules | Intermediates | Advanced, hypertrophy focus |
| Recovery demands | Low-Moderate | Moderate | Moderate-High |
When full body wins:
- You can only train 3 days per week. No other split gives you 3x frequency per muscle on 3 days.
- You are a beginner and need movement practice. Squatting 3x per week builds skill faster than squatting once.
- You want the simplest possible structure.
When a split wins:
- You can train 4+ days per week and want more volume per muscle.
- You are advanced and need more than 15 sets per muscle per week to keep growing.
- You want to train specific muscle groups with more exercises and variation.
Neither approach is objectively better. The best plan is the one you can follow consistently. For a complete breakdown of all the major splits with sample programs, read the Best Workout Split Guide.
If you are working with a tight schedule and want a plan built around just 3 days, also check out our 3-Day Busy People Workout Plan.
Common Full Body Mistakes
These are the errors that kill progress on a full body routine. Avoid them and you will be ahead of most people in the gym.
Doing too many exercises per session. Full body does not mean doing every exercise you know. Stick to 6-7 exercises per session. If your workouts are running past 90 minutes, you are doing too much.
Going to failure on every set. Training to failure on compounds like squats and deadlifts is a fast track to burnout. Leave 1-2 reps in the tank on most sets. Save true failure for the last set of isolation work on Day 3.
Skipping the lighter day. Day 3 (accessory and pump) might feel "easy" compared to Day 1. That is the point. It adds volume without piling on recovery debt. Do not turn it into another heavy day.
Neglecting legs because you are tired. On a full body plan, you squat or do a leg movement every session. It is tempting to half-effort the leg work when you are tired from pressing and rowing. Do not let this happen. Your legs are the biggest muscle group and drive the most growth stimulus.
Not tracking anything. If you do not write down your weights and reps, you are guessing. Guessing does not create progressive overload. Use a notebook, a spreadsheet, or the LoadMuscle app to log every session.
Changing the plan every few weeks. Run this program for a minimum of 8 weeks. Twelve weeks is better. Consistency compounds. Jumping between programs every 3 weeks guarantees you never progress on any of them.
FAQ
How many days per week should I do a full body workout?
Three days per week is the sweet spot for most people. It gives you enough frequency (3x per muscle) and enough recovery (a rest day between each session). Two days works in a pinch but limits your weekly volume. Four days of full body training can work for advanced lifters but requires careful fatigue management.
How long should each full body session take?
Expect 60-75 minutes including warm-up. If you are pushing past 90 minutes, you likely have too many exercises or your rest periods are too long. Use a timer for rest periods to keep sessions on track.
Does a full body workout plan work for advanced lifters?
It can, but most advanced lifters need more weekly volume than three full body sessions can deliver. If you are advanced and want to train full body, you can increase to 4 sessions per week or add a set to key exercises. However, most advanced lifters transition to an upper/lower or PPL split for more volume capacity.
Can I add cardio to this plan?
Yes. Light to moderate cardio (walking, cycling, easy swimming) on rest days is fine and can aid recovery. Hard cardio (sprints, HIIT, intense classes) counts as another training session and will eat into your recovery. If you add intense cardio, consider dropping a set or two from your lifting sessions.
What should I eat on this plan?
The workout plan handles the training stimulus. Your nutrition handles the building material. For muscle gain, aim for a slight caloric surplus (200-300 calories above maintenance) with at least 1.6-2.2 grams of protein per kilogram of bodyweight daily. For fat loss, eat in a slight deficit while keeping protein high to maintain muscle.
How do I know when to switch from full body to a split?
Switch when one of these happens: you can consistently train 4+ days per week and want more volume, your progress has stalled for 4+ weeks despite good recovery and proper deloads, or your sessions are running too long because you need more exercises to keep progressing. At that point, an upper/lower split or push pull legs routine is the natural next step.
Get Your Plan
You now have a complete 3 day full body workout with progression rules, substitutions, and troubleshooting. The next step is to actually follow it.
Option 1: Use the free planner. The Free Workout Planner generates a personalized plan based on your goals, schedule, and available equipment. It takes the guesswork out of programming and gives you something you can start this week.
Option 2: Browse pre-built routines. If you want to explore other structures before committing, check out the Workout Routines library. You will find full body, upper/lower, PPL, and more, all ready to follow.
Option 3: Download the app. The LoadMuscle app lets you track every set, watch exercise demos, and follow your plan from your phone. It is the easiest way to stay consistent and see your progress over time.
Pick one path and start. You can fine-tune later. The only plan that does not work is the one you never follow. If you want to learn more about building a plan around your specific situation, read the Personalized Workout Plan: Complete Guide.
Browse the full exercise library for video demos and instructions on every movement in this plan.