Performing a full body workout 2-4 times per week offers a lot of benefits.
For starters, the CDC recommends people perform 2 resistance training workouts per week. Simply by performing a full body workout twice per week, you can check that box.
It also allows you to train each muscle group at a training frequency that will both promote muscle growth and allow you time to recover between each full body workout.
So, how do you incorporate full body workouts into your weekly routine?
In the sections below, I will provide the most important exercises to include in your full body workouts, some example routines you can use to get started, and a handful of frequently asked questions people usually have about this style of resistance training.
By the end, you should be able to get started with full body workouts. Of course, if you have any questions, drop us a comment below and we will do our best to answer.
What are the best exercises for full body workouts?
That’s a valid question to have. If you’re going to commit time to working out, you’ll want to ensure you’re performing the most effective exercises to get the best results.
These recommendations are all foundational movement patterns that most agree are important to improve and maintain over time. They include:
- Horizontal Pull
- Vertical Pull
- Hip Hinge
- Squat
- Vertical Press
- Horizontal Press
- Lunge
- Carry
By including all of these movement patterns into your full body workouts throughout the week, you’ll be able to build every muscle group in the body.
The exercise variation you select to train these movement patterns will vary from person to person. The factors that influence your decision might include your access to certain types of weights and equipment, your experience level, and your enjoyment of the exercise selected.
While it is important to train these movement patterns over time and to get stronger at each of them, the exact exercise you utilize to accomplish this isn’t overly important. Simply select a variation, do it consistently, and try to improve over time. If you hit a plateau or the exercise becomes less enjoyable, pick another exercise that trains the same movement pattern and follow the same process.
Example: 3 Day Full Body Training Protocol
In this section, we will provide a sample workout routine that includes all of the movement patterns discussed in the previous section.
This workout routine is super general and won’t be catered to every person’s specific needs and abilities. However, it can be used as a template to find what works best for you and your needs.
Monday: Full Body Workout 1
| Exercise | Sets | Rep Range |
| Trap Bar Deadlift | 3 | 5-8 |
| Dumbbell Row | 3 | 10-15 |
| Dumbbell Lunge | 3 | 8-12 |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Farmer’s Carry Walk with Dumbbells | 3 | 60 seconds |
Wednesday: Full Body Workout 2
| Exercise | Sets | Rep Range |
| Glute Bridge with 3 Sec Holds | 3 | 10-15 |
| Rear Delt Raises | 3 | 10-15 |
| Dumbbell Goblet Squat | 3 | 10-15 |
| Cable Lat Pull Down | 3 | 8-12 |
| Dumbbell Bench Press | 3 | 8-12 |
Friday: Full Body Workout 3
| Exercise | Sets | Rep Range |
| Dumbbell Romanian Deadlift | 3 | 5-8 |
| Cable Row | 3 | 10-15 |
| Dumbbell Squat | 3 | 10-15 |
| Pull Up | 3 | 6-10 |
| Push Up | 3 | 6-10 |
In this sort of routine, you’ll be able to work the whole body each training session. After each set, rest long enough to regain your breath and provide your muscles enough time to be able to perform the next set of repetitions. This rest period will likely fall in the 1-5 minute range depending on the exercise and the intensity of which you performed your prior set.
A workout routine like this can be used for an indefinite period of time so long as you are enjoying your workouts and progressing in the weight you use or total amount of reps/sets you perform over time.
This workout excludes additional mobility, prehab work, and cardiovascular exercise which you might find beneficial to include into your weekly activity. This can be done during the same workout (either before or after), as a separate workout at a different part of the day, or on separate days entirely.
FAQs about Full Body Training
Next, we’ll cover some of the most frequently asked questions about full body training.
Can I do a full body workout every day?
I would not suggest starting off with performing full body workouts every single day. Begin by incorporating them 2 days per week and adding another training day as you gain more strength and capacity for exercise.
Keep in mind, it is important that your muscles have an adequate amount of time to recover from each training session.
With that said, it is possible to perform a full body workout each day. However, you will need to either gain the knowledge on how to do this smartly and safely, or work with a qualified professional on how to best incorporate this into your lifestyle.
I will note that the only people I have ever seen truly perform full body workouts every day are elite level natural bodybuilders. Also, usually they only do this when they are very close to stepping on stage.
How many exercises is enough for a full body workout?
As long as you are training the main movement patterns that you have the ability to train each week, the actual number per training session does not particularly matter.
You’ll likely want to put a cap on total sets per training session to 20-25 total sets spread across all exercises performed, but the total number of exercises performed is of less importance as long as you train each foundational movement pattern.
Is a 30 minute full body workout enough to build muscle?
Yes, if done consistently over time.
Are full body workouts better than other splits?
Not necessarily. The best workout style is the one you’ll consistently do over the duration of your lifetime. And this style can change from phase to phase of your lifetime.
I’ve done literally every single workout split at some point in my life or another. They all have their place. Use them accordingly to what you need at that point in your life.
Is it better to do a full body workout 2 or 3 times per week?
At least twice a week starting out. Add additional training sessions based on your needs, goals, and ability to recover.
How long should a full body workout be?
The range is quite large and will depend on a lot of factors. Some starting out might only do a 15 minute full body workout twice a week.
Others, who are more gym veterans with the goal of maximizing strength, might perform 90 minute full body workouts 4 times per week.
As long as you are consistently working out and consistently trying to get better at your workouts over the course of your life, the duration of the individual workout is not of importance. As mentioned earlier, the duration might be impacted by different phases of life. Muscle growth and muscle maintenance is all about consistency.