Full body workout routine
A three-day full body workout routine with the six basic patterns in every session: exercises, sets, reps, RIR and rest times, plus how to progress week to week.
By My PR ·
- Level
- Beginner-intermediate
- Days a week
- 3 (Mon-Wed-Fri)
- Session length
- 60-75 min
- Each muscle
- 3 times a week
With three days, a full body routine gives the most back for what it costs: every big lift comes around every 48-72 hours and every muscle is trained three times a week without endless sessions. Three different sessions (A, B and C) so the week is not the same workout three times.
Technique before weight
If your position breaks down, the set is over even if reps are left. If you are new or coming back from an injury, start light and learn the movements before you work at the RIR in the table (technique and safety). For joint pain that does not settle or any medical condition, see a professional.
The full body routine, day by day
| Day A · Squat and bench | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Back squat | 4 × 5 | 2-3 (RPE 7-8) | 3 min |
| Bench press | 4 × 5 | 2-3 (RPE 7-8) | 3 min |
| Barbell row | 4 × 6 | 2 (RPE 8) | 2.5 min |
| Romanian deadlift | 3 × 8 | 2 (RPE 8) | 2 min |
| Lat pulldown | 3 × 10 | 1-2 (RPE 8-9) | 1.5 min |
| Plank | 3 × 45 s | 2-3 (RPE 7-8) | 1 min |
| Day B · Deadlift and overhead press | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Deadlift | 3 × 5 | 2-3 (RPE 7-8) | 3.5 min |
| Overhead press | 4 × 6 | 1-2 (RPE 8-9) | 2.5 min |
| Bulgarian split squat · per leg | 3 × 8 | 2 (RPE 8) | 2 min |
| Pull-ups (or assisted) | 4 × 6-10 | 1-2 (RPE 8-9) | 2.5 min |
| Seated cable row | 3 × 10 | 1-2 (RPE 8-9) | 1.5 min |
| Hanging leg raise | 3 × 10 | 1-2 (RPE 8-9) | 1 min |
| Day C · Volume and accessories | Sets × reps | RIR (RPE) | Rest |
|---|---|---|---|
| Front squat | 4 × 6 | 2-3 (RPE 7-8) | 2.5 min |
| Incline bench press | 4 × 8 | 1-2 (RPE 8-9) | 2 min |
| Hip thrust · 1 s pause at the top | 3 × 10 | 1-2 (RPE 8-9) | 2 min |
| One-arm dumbbell row · per arm | 3 × 10 | 1-2 (RPE 8-9) | 1.5 min |
| Lateral raise | 3 × 15 | 1-2 (RPE 8-9) | 1 min |
| Cable crunch | 3 × 12 | 1-2 (RPE 8-9) | 1 min |
Leave a rest day between sessions (Monday, Wednesday and Friday, for example). If you are new, do 3 sets instead of 4 for the first two or three weeks and stay at RIR 3: you are learning the movements, not looking for your limit.
How to progress
- 1
Double progression
Set a range (say 8-12). When you hit the top of it on every set at the RIR in the table, add the smallest possible weight and go back to the bottom of the range.
- 2
On the main lifts with sets of 5
Same weight until every set is solid; then add 5 lb (2.5 kg). If you miss two sessions in a row, drop 10% and build back up.
- 3
A deload every 4-6 weeks
Half the sets and lighter loads for a week. It costs little and clears fatigue (progression and periodization).
Stopping close to failure gives almost the same as reaching it, with less fatigue
Meta-analyses find no clear advantage to training to failure over stopping 1-3 reps short, while the fatigue cost is higher. That is why the tables work at RIR 1-3: close, but not there.
Rest at least 90 seconds
Beyond roughly 90 seconds between sets there is no noticeable difference in hypertrophy; under a minute there is a loss. The main lifts get more because the next heavy set has to come out with good technique.
Takeaways
- Three days, three different sessions, the whole body in each.
- Main lifts in sets of 5 at RIR 2-3; accessories at 8-15 reps and RIR 1-2.
- Add weight when you hit the top of the range on every set.
- A deload week every 4-6.
Sources
- [1]Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ (2023). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis. Sports Medicine. meta-analysis
- [2]Robinson ZP, Pelland JC, Remmert JF, et al. (2024). Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine. meta-analysis
- [3]Longo AR, Silva-Batista C, Pedroso K, et al. (2024). Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Frontiers in Sports and Active Living. meta-analysis
Other routines
Your routine, with your weights and your progress
Pick the template, log each set in seconds and let the app tell you when to add weight: PRs, volume per muscle and estimated 1RM, no spreadsheets.
