Full Body Split
A full body split trains every major muscle group in every session. Alternate two workouts, A and B, three days a week with a rest day between each. It's the most efficient split for beginners, and the most forgiving if you miss a day.
- Days per week
- 2–3
- Best for
- Beginners and anyone short on time
Who it's for
- Beginners learning the main lifts
- Busy lifters who can only train 2–3 days a week
- Anyone coming back after time off
Weekly schedule
- MonFull Body A
- TueRest
- WedFull Body B
- ThuRest
- FriFull Body A
- SatRest
- SunRest
Keep alternating: the next week starts with B, so it runs B, A, B.
The workouts
Sets are working sets: warm up with a couple of lighter sets on your first lift. Rest 2–3 minutes on the big compound lifts and 60–90 seconds on everything else. Start each lift at a weight you can do for the bottom of the rep range, and add weight once you hit the top of the range on every set.
Full Body A
| Exercise | Sets | Reps |
|---|---|---|
| Squat (barbell or leg press) | 3 | 6–10 |
| Bench press (barbell, dumbbell or machine) | 3 | 6–10 |
| Row (cable, machine or barbell) | 3 | 8–12 |
| Lying leg curl | 2 | 10–15 |
| Lateral raise | 2 | 12–20 |
| Triceps pushdown | 2 | 10–15 |
Full Body B
| Exercise | Sets | Reps |
|---|---|---|
| Romanian deadlift | 3 | 8–10 |
| Overhead press (barbell, dumbbell or machine) | 3 | 6–10 |
| Lat pulldown | 3 | 8–12 |
| Leg press | 2 | 10–15 |
| Dumbbell curl | 2 | 10–15 |
| Standing calf raise | 3 | 10–15 |
FAQ
Is full body good for building muscle?
Yes. Training each muscle three times a week is plenty of frequency, and for beginners it's often the fastest way to build strength and size.
Can I do full body 2 days a week?
Yes. Run A and B once each with at least two days between them. Progress will be slower than on 3 days, but it still works.
When should I switch to another split?
When sessions start running long because you want more volume per muscle, or you can train 4+ days. Upper lower is the natural next step.