Full Body workout split
Train the whole body in every session, three non-consecutive days per week.
- Training days3 per week
- LevelBeginner
- Best forBeginners, busy schedules and fat loss
- Cycle length7 days
A full-body program hits every major muscle group each session. With three sessions a week, each muscle gets three exposures, which is ideal for learning the main lifts quickly.
Because there is a rest day between every session, full-body training is forgiving: missing one day costs little, and it pairs well with a calorie deficit.
Example week
MonFull Body A
TueRest day
WedFull Body B
ThuRest day
FriFull Body C
SatRest day
SunRest day
PushPullLegs / lowerUpperFull bodyConditioningRest
The workouts
Rest 2-3 minutes between heavy compound sets and 60-90 seconds on isolation work. Leave 1-3 reps in reserve on most sets, and add weight or reps over time.
Full Body A
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 3 | 6-8 |
| Barbell bench press | 3 | 6-8 |
| Barbell row | 3 | 8-10 |
| Romanian deadlift | 2 | 8-10 |
| Lateral raise | 2 | 12-15 |
| Plank | 3 | 30-45 s |
Full Body B
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5 |
| Overhead press | 3 | 6-8 |
| Lat pulldown | 3 | 8-12 |
| Walking lunge | 2 | 10 per leg |
| Dumbbell curl | 2 | 10-12 |
| Triceps pushdown | 2 | 10-12 |
Full Body C
| Exercise | Sets | Reps |
|---|---|---|
| Front squat or goblet squat | 3 | 8-10 |
| Incline dumbbell press | 3 | 8-12 |
| Seated cable row | 3 | 10-12 |
| Hip thrust | 3 | 8-12 |
| Face pull | 2 | 15 |
| Hanging knee raise | 3 | 12-15 |
Pros and cons
Pros
- Only three gym days
- High practice frequency for main lifts
- Very forgiving of missed sessions
Cons
- Long sessions if volume grows
- Harder to add lots of isolation work
What happens if you miss a day?
In the Repshift tracker, a missed session moves to the next day and the rest of the 7-day cycle follows. Nothing is lost; your week simply extends by a day.