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The Best Full Body Workout Routine for Strength & Muscle

A full body workout routine hits every major muscle group 3-4x per week — the highest frequency you can run without overtraining. Here's the exact template that works.

Pasha Mor

Founder, 1RM.fit · August 6, 2026

A full body workout routine hits every major muscle group in a single session — legs, chest, back, shoulders, arms. It's the highest-frequency way to train because each muscle recovers between sessions instead of getting hammered once a week.

I'm Pasha, founder of 1RM.fit. A full body workout routine is what most beginners and intermediates should be running. Here's the complete guide.

Who a Full Body Workout Routine Works For

Beginners: The fastest strength gains come from hitting the compounds 3x per week
Busy schedules: Can't commit to 5-6 gym days? 3 full body sessions cover everything
Home gym owners: Fewer equipment demands than a bodybuilder split
Older lifters: Better recovery with moderate volume spread across the week

The 3-Day Full Body Workout Routine

Run Monday / Wednesday / Friday (or any 3 non-consecutive days). Each session takes 60-75 minutes.

Day 1 — Full Body A

Squat: 4 × 6-8
Bench press: 4 × 6-8
Barbell row: 4 × 6-8
Overhead press: 3 × 8-10
Romanian deadlift: 3 × 8-10
Plank: 3 × 45s

Day 2 — Full Body B

Deadlift: 3 × 5
Incline dumbbell press: 4 × 8-10
Pull-up: 4 × max reps
Bulgarian split squat: 3 × 10-12 each leg
Lateral raise: 3 × 12-15
Hanging leg raise: 3 × 10-15

Day 3 — Full Body C

Front squat: 4 × 6-8
Dumbbell bench press: 4 × 8-10
Cable row: 4 × 10-12
Dumbbell shoulder press: 3 × 8-10
Leg curl: 3 × 12-15
Bicep curl + tricep pushdown superset: 3 × 12

Barbell bench press — the primary upper body compound in a full body workout routine — A good full body workout routine leads with a heavy compound and stacks accessories in the second half of the session.

The 4-Day Full Body Workout Routine

If you can train 4x per week, a 4-day full body routine spreads volume better and lets you push each lift with more focus. Structure it Mon / Tue / Thu / Fri.

Monday: Squat focus + upper accessories
Tuesday: Bench focus + lower accessories
Thursday: Deadlift focus + upper accessories
Friday: Overhead press focus + lower accessories

How to Progress a Full Body Workout Routine

Two levers:

Weight: Add 2.5 kg (upper body) or 5 kg (lower body) any time you hit the top of the rep range on all working sets
Reps: Once you hit the top of the rep range at a given weight, add reps first, then weight when all sets max out

Track this in an app. Guessing weights week to week is the fastest way to stall.

Full Body vs Split Routines

Full body 3x/week: Best for beginners & intermediates. Each muscle group trained 3x/week.
Upper/Lower 4x/week: Better for intermediates who need more volume per session.
PPL 6x/week: Best for advanced lifters chasing maximum volume.

Read our workout plans to build muscle comparison for the full breakdown.

A full body workout routine outperforms every split you can name for the first 2 years of lifting. Frequency beats specialization until you can bench 100 kg and squat 140 kg.

Track Your Full Body Workout Routine

1RM.fit has 3-day and 4-day full body templates built in. Load one, hit start, follow the sets. Auto PR detection. Rest timer. Every session logged.

Download 1RM.fit free and load a full body workout routine in 60 seconds.

Other programs: push pull legs or the 5/3/1 strength program.

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