If you’re looking for an efficient training plan for your whole body, this full-body workout routine is for you. It combines compound and isolation exercises, training every major muscle group in a single session.

Designed for all fitness levels, this full-body workout routine ensures proper recovery with three weekly training days and sufficient rest days. Because it focuses on progressive overload, it ensures continuous improvement while avoiding overtraining.

Full Body Workout Routine

This three-day routine is designed to optimize recovery and consistent progress. Each workout targets all muscle groups with a focus on balanced strength and endurance. A three-day-per-week training plan allows you to avoid exercising on back-to-back days. This is ideally what your week might look like:

• Monday: Workout A.
• Tuesday: Rest day.
• Wednesday: Workout B.
• Thursday: Rest day.
• Friday: Workout C.
• Saturday: Rest day.
• Sunday: Rest day.

Use the same weight for all sets of each exercise. Once the weight no longer feels challenging, increase it by small increments, for example, five pounds at a time. Progression is key, so aim to gradually add weight when possible. You should rest more between sets for intensive, strength-focused compound exercises. Rest for two minutes between the sets of the starting exercises of each workout, like squats, deadlifts, and bench presses. For isolated exercises or endurance-focused exercises, reduce rest periods to 60–90 seconds.

Workout A

Each workout utilizes ramping for some of the exercises. Instead of completing each set at the same weight, the weight lifted ramps up throughout the sets. 

This means you start by performing two warm-up sets at 60% and 80% of your working weight. Then, this is followed by three working sets at full intensity. Your working weight is the most weight you can lift for your target reps while still maintaining proper form.

Here is an example:

Your goal is three sets of eight to ten reps. Completing this with 98 lbs isn’t challenging enough and 102 lbs is too heavy and causes poor form. Thus, 100 lbs is your working weight. 

For your first set, you would lift using 60 lbs and the second set would use 80 lbs. This is because they are 60% and 80% of your working weight respectively. Finally, you would complete three sets at 100% of your working weight, which is 100 lbs.

Workout A starts with ramped squats for lower body strength by activating the quadriceps, glutes, and hamstrings. Next, there are ramped bench presses and barbell rows for upper-body pushing and pulling power.

The following more targeted exercises include upright rows for shoulders, skull crushers for triceps, and dumbbell curls for biceps. Finally, finish with leg curls to isolate and strengthen the hamstrings.

Workout B

For Workout B, start with three sets of ramped deadlifts to engage your back, glutes, and hamstrings. Use two lighter warm-up sets to prepare your body. The first set is with 60% of your working weight, then increase to 80% for the second set. Finish with one working set at maximum effort. 

Romanian deadlifts follow, targeting the hamstrings and glutes with controlled movements for further lower-body engagement. 

Seated overhead presses develop the shoulders and triceps. Then, you utilize staples of any full-body calisthenics workout with pull-ups and tricep dips. Pull-ups build lat and bicep strength, while tricep dips enhance arm endurance. 

In addition, barbell shrugs target the traps. Next, standing or seated calf raises round out the lower body training by strengthing the calves and improving ankle stability. 

Finally, finish with another classic full-body bodyweight workout for improving muscle endurance: planks. They strengthen your core, which improves balance and proprioception (body awareness), as well as reduces back pain.

Workout C

Workout C also starts with ramped squats. If the weight used in the ramped squats of Workout A was manageable, increase your working weight by five pounds. This ensures progressive overload and steady improvement. 

Complete set one with 60% of your new working weight, followed by 80% in the second set. Finish strong with the full new working weight in set three.

Follow with incline dumbbell bench presses to target the upper chest and shoulders. Single-arm dumbbell rows strengthen the back and can help to address muscle imbalances, which can cause pain and injuries. This is because one dumbbell workout trains each side separately. Therefore, ensuring a stronger side does not compensate for a weaker side.

Arnold presses are included to activate all parts of the shoulder, providing a comprehensive upper-body workout. For balanced arm development, tricep extensions target the triceps, and barbell curls engage the biceps. To finish, leg curls isolate the hamstrings. 

How To Progress With A Full Body Split

Gradual improvements through progressive overload ensure you continue to challenge your body effectively for consistent muscle growth. There are many ways to increase the challenge of your exercises through progressive overload, such as:

1. Increase Weight — Add 2.5–5 lbs to your lifts when your current weight feels manageable. Small, consistent increases are safer and more effective for long-term growth. Adding too much too soon can lead to poor form or injury.
2. Add Reps Or Sets — Gradually increase your total training volume. As you consistently challenge your muscles over time, your body adapts by shifting from repairing muscle damage to muscle growth. Completing an extra rep or adding a set ensures your muscles continue adapting and growing.
3. Reduce Rest Periods — Shorter rest intervals are more challenging but can result in greater enhancements in body composition as well as muscular and functional performance. Be mindful of maintaining proper form under fatigue. 
4. Change Tempo — Tempo changes involve slowing down an exercise and remaining engaged throughout to increase time under tension and improve endurance.
5. Incorporate Advanced Techniques — Techniques such as drop sets or supersets add variety and target muscles in new ways. Drop sets involve performing a set to failure, then immediately reducing the weight and continuing without rest. Super sets involve performing two different exercises back-to-back with no rest in between.

Consistency is key. Keep a detailed workout log to track weights, reps, sets, and rest times. Monitoring your progress allows you to adjust your routine as needed. 

Remember, effective progression balances increased intensity with proper form and recovery. Practice patience and avoid rushing through progress to prevent injuries and ensure sustainable, long-term gains.

Benefits Of A Full Body Workout Routine

Balanced Full-Body Development

Full-body workouts provide a comprehensive approach to training by targeting all major muscle groups in a single session. This balanced method reduces muscle imbalances and the likelihood of overtraining some areas while neglecting others. 

Furthermore, this full-body workout routine utilizes compound and isolation exercises on each workout day. So, larger muscle groups and smaller stabilizers are both sufficiently targeted. 

Additionally, full-body workouts are more lenient for fluctuations in training frequencies. If you miss a day, every muscle group has still been trained during the previous workout day. In contrast, missing a day in an upper-lower split can create imbalances. It may also disrupt the following week’s training schedule if you aim to make up for the missed day.

Efficient Use Of Time

The Centers for Disease Control and Prevention (CDC) reported that only one in four adults meets the recommended amount of physical activity. For 18–64 year olds, this is at least 150 minutes of moderate-intensity activity and two days of muscle-strengthening activity. 

You don’t need to be in the gym every day for two hours to achieve a healthy lifestyle. Combining this routine with 150 minutes of activities such as brisk walking or cycling can help you achieve that recommendation. 

A full-body workout maximizes your training efficiency by targeting multiple muscle groups in one session. Instead of dedicating separate days to individual areas, this method consolidates your efforts for efficient, comprehensive results. 

These workouts are ideal for those with busy schedules, as they save time while still delivering strength and endurance gains. Intensive sessions, combined with compound movements, reduce the need for daily gym visits without compromising progress. 

Improves Recovery And Energy Levels

This full body workout plan is designed to optimize muscle growth and recovery. The balanced approach of these workouts ensures no single muscle group is overworked, minimizing burnout and maintaining consistency. Muscles need roughly 48 hours to recover between workouts, meaning that alternating rest days allow for optimal performance.

The workout structure prioritizes efficient energy use. It begins with compound strength exercises requiring high energy and ends with isolation exercises for endurance. This approach ensures optimal energy distribution and maximizes performance throughout the session.

Conclusion

A full-body workout plan is an effective approach for anyone looking to improve their fitness and achieve balanced development. Targeting all major muscle groups in each session simplifies training while delivering comprehensive results.

This plan’s focus on progressive overload ensures you continually challenge your muscles, promoting steady growth and strength gains. With just three weekly sessions, it’s easy to fit into any schedule and allows for optimal rest. Thus, making it accessible and effective for all fitness levels and goals.