We all know how tough it can be to fit exercise into a busy schedule. But what if you could work out smarter, not longer? A full-body workout plan is the answer. It's efficient, effective, and takes just 30 minutes a day.
In this post, we’ll cover the essentials of an effective full-body workout, how to structure it, and why it’s ideal for busy people. Plus, you’ll get a free workout template to start right away!
What Is A Full Body Split?
A full-body workout targets all the major muscle groups in a single session. Rather than isolating specific muscle groups (like you would in a split training routine), you hit everything—legs, back, chest, shoulders, and arms—in one workout. The idea is to maximize efficiency while building strength and endurance.
Unlike split routines, which focus on individual muscle groups on different days (e.g., Push Pull Legs (PPL) Split Workout Routine ), full-body workouts allow you to train more frequently with less time spent. And because you’re working multiple muscle groups in each session, you’re able to burn more calories and improve your overall fitness faster.
What Is The Benefit Of A Full Body Workout?
One of the major benefits of full-body training is the ability to increase your training frequency. By working multiple muscle groups in each session, you can train more often—typically two to three times a week.
Research shows that training each major muscle group twice per week is more effective for muscle hypertrophy and strength gain than training once a week.
Training each muscle group more frequently (ideally twice a week) provides the necessary stimulus for growth and strength without overtraining. This approach also prevents the plateau effect, keeping your body challenged.
Plus, full-body workouts are perfect for busy lifestyles, as they provide maximum results in just 30 minutes per session.
Who Should Do This Split Routine?
Full-body workouts are perfect for:
- Beginners: New to fitness? Full-body workouts help you build a solid foundation by targeting all major muscles. You’ll learn key exercises and develop strength without getting overwhelmed.
- Early Intermediate Trainees: If you've been working out for a while but don't have the time for long sessions, a full-body workout ensures you stay on track while improving strength and endurance.
- Busy Professionals or Students: If you're balancing work, study, or family responsibilities, this plan gives you flexibility and results with minimal time commitment.
How Many Times A Week Should You Do a Full Body Workout?
For most people, 4 full-body workouts per week is ideal. However, you can adjust based on your schedule. If you’re super busy, 3 workouts a week will still provide great results, and if you’re feeling up to it, you can add an additional session. A typical weekly schedule might look like this:
- Monday: Full-Body Workout
- Wednesday: Full-Body Workout
- Friday: Full-Body Workout
- Sunday: Full-Body Workout
The key is consistency, so find what works for you and stick with it!
How Often Should You Workout Each Muscle Group?
For a well-rounded approach, aim to train each major muscle group twice a week. Here’s a breakdown of the key muscle groups:
- Legs: Quadriceps, hamstrings, and glutes
- Back: Upper and lower back
- Chest: Pectorals
- Shoulders: Deltoids
- Arms: Biceps and triceps
Each of these groups should be targeted during your 4-day workout cycle to ensure balanced muscle development.
What Exercises Should You Include In Your Full Body Workout Split?
When creating a full-body workout split, it’s important to focus on exercises that target all the major muscle groups. A well-rounded workout routine should include compound movements, which engage multiple muscles at once, ensuring efficiency and maximizing results.
Here are the key exercises you should include:
- Squats (Lower Body)
Squats are a foundational exercise that target the quads, hamstrings, glutes, and core. They’re a must for building strength and power in your lower body.
Variation: Bodyweight Squats, Goblet Squats, Barbell Squats
- Deadlifts (Lower Body & Back)
Deadlifts are excellent for strengthening your hamstrings, glutes, lower back, and core. They also help build grip strength.
Variation: Conventional Deadlifts, Romanian Deadlifts, Dumbbell Deadlifts
- Push-Ups (Upper Body Push)
Push-ups are a great bodyweight exercise to work the chest, shoulders, and triceps. They also engage the core for stability.
Variation: Standard Push-Ups, Incline/Decline Push-Ups, Diamond Push-Ups
- Bench Press (Upper Body Push)
The bench press is a classic exercise that targets the chest, shoulders, and triceps. It’s a must for building upper body strength.
Variation: Barbell Bench Press, Dumbbell Bench Press, Incline Bench Press
- Rows (Upper Body Pull)
Rows target the back muscles, including the lats, traps, and rhomboids. This exercise helps create a balanced physique by counteracting pressing movements.
Variation: Barbell Rows, Dumbbell Rows, Bent-Over Rows, Seated Cable Rows
- Pull-Ups or Lat Pulldowns (Upper Body Pull)
Pull-ups (or lat pulldowns for beginners) work the back and biceps, helping to improve upper body strength and posture.
Variation: Assisted Pull-Ups, Pull-Up Variations (Wide Grip, Close Grip), Lat Pulldowns
- Lunges (Lower Body)
Lunges are great for building single-leg strength, targeting the quads, glutes, and hamstrings. They also help improve balance and coordination.
Variation: Forward Lunges, Reverse Lunges, Walking Lunges, Bulgarian Split Squats
- Planks (Core)
Planks are a fantastic core exercise that targets not only the abdominals but also the shoulders, back, and glutes.
Variation: Standard Plank, Side Plank, Plank with Leg Lift
- Shoulder Press (Upper Body Push)
The shoulder press works the deltoids and triceps, helping to build strength and size in the shoulders.
Variation: Barbell Shoulder Press, Dumbbell Shoulder Press, Arnold Press
- Glute Bridges or Hip Thrusts (Lower Body)
Both of these exercises target the glutes and hamstrings, and are excellent for building strength and size in the posterior chain.
Variation: Bodyweight Glute Bridges, Barbell Hip Thrusts, Single-Leg Glute Bridges
Compound exercises are a great way to work multiple muscle groups at once, allowing you to make the most of your limited time. That said, it's absolutely fine if you can only train each muscle group once a week—what matters most is that you’re staying consistent. Remember, something is ALWAYS better than nothing, when it comes to fitness. There are few things in life that hold true for that, but exercise is one of them.
How Long Should The Workout Be?
You don’t need to spend hours in the gym to see results. Unless you're lifting extremely heavy weights or training for a competition, there’s really no need to dedicate endless hours each week.
Believe it or not, 30 minutes is all you need to get a solid workout in.
I know your time is precious, so your workouts need to be efficient and to the point! With the right program, you can accomplish a lot in a short period of time. It’s all about working smarter, not longer. So, let’s dive into your full-body workout routine.
The Best Full-Body Workout Routine For Beginners
Beginner Workout Plan
If you're new to exercise, it’s important to start slow and focus on mastering basic movements. The goal is to build strength, improve flexibility, and learn the proper form.
Sample Routine (2-3 Days a Week)
- Warm-up (5-10 minutes)
- Bodyweight Squats (3 sets of 8-10 reps)
- Push-ups (Modified on knees if needed) (3 sets of 5-8 reps)
- Glute Bridges (3 sets of 10 reps)
- Dumbbell Rows (3 sets of 8-10 reps)
- Plank (Hold for 20-30 seconds, 3 sets)
- Cool-down (5 minutes)
Focus on perfecting form before adding weight or increasing intensity. Take at least one rest day between workouts to allow muscles to recover.
Intermediate Workout Plan
Once you’ve gotten comfortable with the basics, you can begin to increase the intensity and volume of your workouts. This may include incorporating free weights, increasing sets, or doing more challenging variations of exercises.
Sample Routine (3-4 Days a Week)
- Warm-up (5-10 minutes)
- Squats (3 sets of 10 reps)
- Push-ups (3 sets of 10-12 reps)
- Romanian Deadlifts (3 sets of 8-10 reps)
- Dumbbell Rows (3 sets of 10 reps)
- Overhead Press (3 sets of 10 reps)
- Bicycle Crunches (3 sets of 15 reps)
- Cool-down (5 minutes)
For intermediates, increasing the weight gradually is important for continued progress. The focus should be on pushing yourself while still maintaining good form.
Advanced Workout Plan
For more experienced gym-goers, full-body workouts can be more intense and complex, involving heavier weights, more compound movements, and less rest between sets.
Sample Routine (4 Days a Week)
- Warm-up (5-10 minutes)
- Barbell Squats (4 sets of 6-8 reps)
- Bench Press (4 sets of 6-8 reps)
- Deadlifts (4 sets of 5 reps)
- Pull-ups (3 sets of 6-8 reps)
- Overhead Press (3 sets of 6-8 reps)
- Core exercises (Planks, Russian Twists) (3 sets of 30 seconds or 15 reps)
- Cool-down (5 minutes)
Advanced trainees can experiment with more advanced techniques such as supersets, drop sets, and progressive overload to continue to challenge their muscles.
Start Light: Master Form Before Bulk
Begin your journey with lighter weights to perfect your form and minimize the risk of injury. Prioritize mastering the technique before considering heavier loads. Remember, progress is a gradual process that requires patience; there's no need to rush into heavy lifting on the first day.
Set Small Goals: Consistency Leads to Success
Make incremental weight increases of just 2.5–5 lbs or add one repetition per set. These small, consistent improvements will accumulate into significant gains over time. Avoid making large leaps in your training to allow your body to adapt at a comfortable pace.
Keep a Record: Documenting Your Progress
Maintaining a record of your workouts is crucial for tracking progress and identifying areas for improvement. Progress photos can be incredibly motivating, offering a visual representation of your journey and the strides you've made. This documentation keeps you focused and driven towards your fitness goals.
FAQ About Full Body Workout
Is full body better than split training?
The choice between full-body and split training depends on your personal goals and schedule. Full-body workouts are ideal for beginners or those with limited time, as they allow for balanced upper and lower body training in a time-efficient manner. However, they are not the only option. For those looking to specialize or focus on specific muscle groups, other split routines might be more beneficial. Bro splits, which dedicate entire sessions to single muscle groups, can be less efficient for muscle building. Full-body training is recommended for busy individuals or beginners due to its balanced approach and adaptability to unpredictable schedules.
Can you build muscle with a full body workout?
Yes, you can effectively build muscle with full-body workouts by focusing on compound exercises, progressively overloading your training, ensuring adequate recovery, and consuming sufficient protein and carbohydrates. These factors are crucial for muscle hypertrophy and are covered in more detail in workout recovery strategies.
Are full-body workouts good for beginners?
Absolutely, full-body workouts are excellent for beginners due to their simplicity, focus on a few key exercises, frequent practice of major compound movements, and the requirement of only 3-4 sessions per week. It's important to learn and perform these exercises correctly, ideally with guidance on proper form.
How many exercises should I do per workout?
For full-body training, you can achieve excellent results with just 4 exercises per session, targeting multiple muscle groups effectively. This approach simplifies your workout, making it more manageable and efficient.
Is It OK To Do A Full Body Workout Everyday?
It's generally not recommended to perform full-body workouts every day. Aim for 3-4 sessions per week to allow for adequate muscle recovery. Recovery is essential for progress and preventing overtraining.
Can I Do A 3 Day Workout Split Using This Split?
Yes, you can structure a 3-day full-body workout split in two ways: either by rotating through three unique workouts or by repeating a set of workouts every week. This approach can be effective for those with very tight schedules.
How Long Should A Beginner Do Full-Body Workouts?
For beginners, it's advised to stick with full-body workouts for at least 3-4 months to establish a strength foundation and learn proper exercise techniques. A structured program like the WCT Strength Program can provide a comprehensive 15-week exercise plan that fits into a busy schedule.
Can I Do A Full Body Workout At Home?
Yes, full-body workouts can be effectively performed at home using bodyweight exercises or minimal equipment like full body work machine Gym Monster. There are many calisthenics-based routines that can be adapted for home use.
Final Words On The Full-Body Workout Split
Workout routines don’t need to be complicated, long, or difficult. All it takes is a decision to get started.
If your goal is muscle gain and fat loss, full-body strength training can help you achieve it!
In summary:
- Aim to train 3-4 times a week, though some flexibility is fine.
- Train each major muscle group 1-2 times per week for optimal results.
- Focus on full-body splits and prioritize compound exercises for efficiency.
- Start light, progress gradually, and set small, achievable goals.
- Remember: something is always better than nothing when it comes to fitness!
