Beginner Full Body Routine
A complete three day full body routine with exact sets, reps and progression rules. This is where almost everyone should start.
Last updated: 1 July 2026
Overview
Three sessions a week, every major muscle group each session, and one job: add weight to the bar.
This is the routine almost every beginner should run first. It is not exciting. It works better than anything more complicated will, because it lets you practise each movement three times a week while you are still learning them.
Run it on non-consecutive days. Monday, Wednesday, Friday is the classic arrangement.
Quick Answer
A beginner full body routine trains every major muscle group three times per week using compound lifts, typically 3 sets of 5 to 10 reps per exercise, adding a small amount of weight each session for as long as progress continues.
Key Points
- Three sessions a week on non-consecutive days.
- Alternate between Workout A and Workout B.
- Add the smallest weight increment available each session.
- Around 45 to 60 minutes per session.
- Run it for at least 12 weeks before considering anything else.
Workout A
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| [Back squat](/wiki/exercises/back-squat) | 3 | 5 | 3 min |
| [Barbell bench press](/wiki/exercises/barbell-bench-press) | 3 | 5 | 3 min |
| [Barbell row](/wiki/exercises/barbell-row) | 3 | 8 | 2 min |
| [Romanian deadlift](/wiki/exercises/romanian-deadlift) | 2 | 10 | 2 min |
| [Plank](/wiki/exercises/plank) | 3 | 30 to 45 sec | 1 min |
Workout B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| [Back squat](/wiki/exercises/back-squat) | 3 | 5 | 3 min |
| [Overhead press](/wiki/exercises/overhead-press) | 3 | 5 | 3 min |
| [Lat pulldown](/wiki/exercises/lat-pulldown) | 3 | 8 | 2 min |
| [Conventional deadlift](/wiki/exercises/conventional-deadlift) | 1 | 5 | 3 min |
| [Calf raise](/wiki/exercises/calf-raise) | 3 | 12 | 1 min |
How the week looks
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| 1 | A | B | A |
| 2 | B | A | B |
| 3 | A | B | A |
You alternate continuously, which means you squat three times a week and press or pull roughly one and a half times each. That is intentional. Squats respond well to frequency and they are the lift you most need practice at.
Progression
This is the part that matters. Everything else is packaging.
| Lift | Add per session |
|---|---|
| Squat | 2.5kg |
| Deadlift | 5kg |
| Bench press | 2.5kg, or 1.25kg with micro plates |
| Overhead press | 1.25 to 2.5kg |
| Row and pulldown | 2.5kg |
Every session, if you completed all prescribed reps last time, add the increment. If you did not, repeat the same weight.
Buy micro plates if your gym does not have them. Upper body lifts stall quickly on 2.5kg jumps and progress a great deal longer on 1.25kg ones.
Where to start the weights
Start lighter than you think. Two weeks of easy sessions is a small price for two months of smooth progression.
| Lift | Starting point |
|---|---|
| Squat | Empty bar, or the lightest weight you can do 5 clean reps with |
| Bench press | Empty bar for most beginners |
| Overhead press | Empty bar |
| Deadlift | A weight you can hold a flat back with, often 40 to 60kg |
| Row | Empty bar to 30kg |
If a weight feels genuinely easy, that is correct for week one. The point of the first fortnight is learning the movement, not testing yourself.
Warming up
Five minutes of easy cardio, some [dynamic movement](/wiki/articles/warm-up-routine), then ramp up sets on your first heavy lift.
For a working weight of 60kg on squats: empty bar for 10, 30kg for 5, 45kg for 3, 55kg for 1, then your working sets. Later exercises need only one or two ramp up sets because you are already warm.
When you stall
You will stall. Everyone does, usually somewhere between week 8 and week 20.
| Situation | What to do |
|---|---|
| Missed reps on one session | Repeat the same weight next session |
| Missed the same weight three sessions running | Reduce that lift by 10 percent and build back |
| Every lift stalling at once | Check sleep, food, and take a [deload week](/wiki/articles/deload-weeks) |
| Reset twice on the same lift | You have outgrown session-to-session progression |
The second reset is the signal that beginner progression is ending. That is the point to move to the [Upper Lower 4 Day routine](/wiki/articles/upper-lower-4-day-routine) or a weekly progression model, not to add more exercises.
Adding arms and extras
Once the routine feels comfortable, usually around week 6, you can add two optional exercises to the end of each session.
| Session | Optional additions |
|---|---|
| A | [Triceps pushdown](/wiki/exercises/triceps-pushdown) 2 x 12, [Face pull](/wiki/exercises/face-pull) 2 x 15 |
| B | [Barbell curl](/wiki/exercises/barbell-curl) 2 x 12, [Hanging leg raise](/wiki/exercises/hanging-leg-raise) 2 x 10 |
Do not add more than this. Extra volume at this stage costs recovery you need for the main lifts.
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Starting too heavy | Form breaks down, progression ends early | Start light, add every session |
| Adding exercises in week one | Steals recovery from the lifts that matter | Run it as written for 6 weeks |
| Skipping the deadlift | It is one set for a reason, and it matters | Do the single set |
| Training three days in a row | No recovery between sessions | Leave a day between |
| Not logging sessions | Cannot progress a number you do not know | Write down every working set |
Frequently Asked Questions
How long should I run this routine?
Until session-to-session progression stops working, which is usually three to six months. There is no benefit to leaving earlier.
Can I do this at home?
Only with a barbell, plates and a rack. Without those, use the [Dumbbell Only Routine](/wiki/articles/dumbbell-only-routine) instead.
Is three days a week enough to build muscle?
Yes, comfortably, for the first year or more. Each muscle is trained three times a week, which is more frequency than most split routines provide.
Should I do cardio as well?
Two or three easy sessions a week, plus a daily step target, will help your recovery and health without interfering. Keep hard intervals away from the day before squats.
Sources
NHS physical activity guidelines for adults - https://www.nhs.uk/live-well/exercise/exercise-guidelines/
National Strength and Conditioning Association - https://www.nsca.com/
American College of Sports Medicine - https://acsm.org/