Full body (3 days)
A one-hour full body gym routine, 3 days a week, with three different sessions to train every muscle frequently in little time.
| Days per week | 3 |
| Session length | ≈ 60 min |
Use this routine in GymTracking
A full body routine trains your whole body every session. With 3 days a week, each muscle gets stimulated three times, which makes it ideal if you are short on time, if you are a beginner with a few weeks of experience, or if you want to build strength without spending 5 or 6 days at the gym.
How it is organized
There are three different sessions (A, B and C) that rotate in order. Each one includes a knee-dominant leg exercise, a hip exercise, a push and a pull, using different variations so the stimulus does not stay the same:
- A: leg press, bench press, lat pulldown, hip thrust and shoulder press.
- B: incline press, machine row, Romanian deadlift, Bulgarian split squat and accessories.
- C: barbell squat, overhead press, dumbbell row and chest and glute accessories.
A typical week: Monday A, Wednesday B, Friday C. The following week, pick up the order where you left off.
How to progress
- Leave at least one rest day between sessions.
- Start each day with the heaviest exercise, while you are fresh.
- Add weight once you complete all sets at the top of the rep range.
- Each session takes about an hour, warm-up included.
Who it is not for
If you have an ankle, knee or lower-back injury, note that this routine includes squats, Bulgarian split squats and Romanian deadlifts. See the low-impact version, or copy this one to GymTracking and swap those exercises.
Day 1: Full body A
| Exercise | Suggested sets |
|---|---|
| Leg press | 3 × 10 |
| Barbell bench press | 4 × 8 |
| Lat pulldown | 3 × 12 |
| Machine hip thrust | 4 × 12 |
| Seated dumbbell shoulder press | 3 × 10 |
Day 2: Full body B
| Exercise | Suggested sets |
|---|---|
| Incline dumbbell press | 3 × 10 |
| Seated machine row | 3 × 12 |
| Romanian deadlift | 3 × 10 |
| Bulgarian split squat | 3 × 10 per leg |
| Leg extension | 3 × 15 |
| Dumbbell lateral raise | 3 × 15 |
Day 3: Full body C
| Exercise | Suggested sets |
|---|---|
| Barbell back squat | 4 × 8 |
| Standing overhead press | 4 × 8 |
| One-arm dumbbell row | 3 × 10 per arm |
| Pec deck fly | 3 × 15 |
| Cable glute kickback | 3 × 15 per leg |
Copy it to your account: swap exercises, log your sets and see your calendar.
Use this routine in GymTrackingIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.