The full-body training is a great way to start if you want to bolster your fundamental strength and scale your fitness to the next level.
It involves training every muscle group in each session time, making it a time-efficient training approach to get more work done in less time.
However, you need to design a well-designed full-body workout routine that allows you to train in an organized manner and help you achieve maximum results.
You’ll see various full-body workout plans for beginners on the web, but they are not comprehensive and are limited to a weekly schedule only.
That’s why I’ve crafted a complete 12-week full body workout plan that properly outlines the exercises, target muscle groups, rest time between sets, and the number of reps and sets in a table format.
This program involves a variety of dumbbell, barbell, and machine exercises that will build your foundational strength and shape your physique.
Whether you’re male or female, try this program once, I believe it will help you greatly.
About The Full Body Workout Routine
| Split Type | Full Body |
| Sessions Per Week | 2 to 4 Days |
| Duration Per Session | 45-75 minutes |
| Exercise Type | Resistance Exercises |
| Program Goal | Strength & Muscle Gain |
| Training Level | Beginners |
| Program Duration | 12 Weeks |
| Target Gender | Male and Female |
| Experienced Require | 6-8 weeks of push-ups & squats |
| Suitable Physique | Both Lean & Overweight |
This program involves lifting two times weekly for the first two weeks, three times from the third to eight weeks, and four times in the last four weeks.
Each session will take about 45 to 75 minutes of your time.
Whether you want to lose weight or build muscle, the program is suitable for all new lifters.
Although this is a beginner-level exercise plan, having experience in doing bodyweight push-ups, squats, and lunges will quickly adapt your body to weight training.
So, I recommend trying this 21-day home workout plan before starting this routine.
The Complete 12-Week Full Body Workout Plan for Beginners
- Week 1-2: Two sessions per week, six basic exercises with 2-3 sets per exercise.
- Week 3-4: Three sessions per week, 5-6 exercises per session with 2-3 sets per exercise.
- Week 5-6: Training three days a week, 5-6 exercises each day (slightly more challenging than the last four weeks) with 3 sets per exercise.
- Week 7-8: Three weekly sessions, 6 exercises per session with 3-4 sets per exercise.
- Week 9-10: Four workout days per week, 5 exercises each day with 3 sets per exercise.
- Week 11-12: Training four days a week, 5-6 exercises with 3-4 sets per exercise.
- Aim to increase the load or the number of sets and reduce the rest time as you progress during this program.
Week 1-2
Start your training with this 2-day full-body workout. It includes primarily compound exercises that work on multiple muscle groups simultaneously, helping build strength and size, and preparing you for the next phase.
Make sure you warm up for at least 5 minutes to get yourself ready to lift weights. You can jog on the treadmill, bicycle, or do some bodyweight cardio exercises to get your heart rate up.
Day 1 – Monday
| Exercise | Target Muscle | Reps | Rest |
|---|---|---|---|
| DB Front Squat | Legs | 12 x 3 | 2-3 mins |
| Smith Incline Bench Press | Chest | 10 x 3 | 2-3 mins |
| Front Lat Pulldown | Back | 10 x 3 | 2-3 mins |
| Machine Overhead Press | Shoulder | 10 x 3 | 2-3 mins |
| Chin-ups | Biceps | 4-8 x 3 | 1-2 mins |
| Push-ups | Chest | 10 x 3 | 2-3 mins |
Day 2 – Thursday
| Exercise | Target Muscle | Reps | Rest |
|---|---|---|---|
| Leg Press | Leg | 15 x 3 | 2-3 mins |
| Pec Deck Fly | Chest | 15 x 3 | 2-3 mins |
| Seated Cable Row | Back | 15 x 3 | 2-3 mins |
| Inverted Row | Upper Back | 12 x 3 | 1-2 mins |
| Leg Curl | Hamstrings | 15 x 3 | 1-2 mins |
| Bench Dips | Triceps | 12 x 2 | 1-2 mins |
Week 3-4
Day 1 – Monday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Lat Pulldown | Back | 12 x 3 | 2-3 mins |
| Leg Press | Legs | 12 x 3 | 2-3 mins |
| Incline DB Bench Press | Chest | 12 x 3 | 2-3 mins |
| Lateral Delt Raises | Shoulder | 10 x 3 | 1-2 mins |
| Bench Dips | Triceps | 10 x 3 | 1-2 mins |
| Dumbbell Curl | Biceps | 10 x 3 | 1-2 mins |
Day 2 – Wednesday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Front Squat | Quads | 10 x 3 | 1-2 mins |
| Machine Overhead Press | Shoulder | 12 x 3 | 1-3 mins |
| Pec Deck Fly | Chest | 15 x 3 | 1-2 mins |
| Seated Cable Rowing | Back | 15 x 3 | 2-3 mins |
| Rope Pushdown | Triceps | 15 x 3 | 1-2 mins |
| Leg Curl | Hamstrings | 15 x 3 | 1-2 mins |
Day 3 – Friday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Lunges | Legs | 10/leg x 2 | 1-2 min |
| Hammer Incline Bench Press | Chest | 12-15 x 3 | 2-3 mins |
| One-arm Dumbbell Row | Back | 10/side x 2 | 1-2 min |
| Reverse Pec Deck Fly | Shoulder | 12-15 x 3 | 1-2 min |
| Dumbbell Biceps Curl | Biceps | 12-15 x 3 | 1-2 min |
Week 5-6
Day 1 – Monday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Hack Squat | Legs | 12-15 x 3 | 2-3 mins |
| Close Grip Lat Pulldown | Back | 12-15 x 3 | 2-3 mins |
| Standing Cable Fly | Chest | 12-15 x 3 | 2-3 mins |
| Side Delt Raises | Shoulder | 12-15 x 3 | 1-2 mins |
| Kneeling Cable Crunches | Abdominal | 12-15 x 3 | 1-2 mins |
Day 2 – Wednesday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Overhead Press | Shoulder | 12-15 x 3 | 2-3 mins |
| Chest-Supported DB Row | Back | 12-15 x 3 | 2-3 mins |
| Incline DB Bench Press | Chest | 12-15 x 3 | 2-3 mins |
| Chin-ups | Biceps | 4-8 x 4 | 1-2 mins |
| Leg Curl | Hamstrings | 12-15 x 3 | 1-2 mins |
| Calf Raises | Calves | 12-15 x 3 | 1-2 mins |
Day 3 – Friday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Smith Machine Back Squat | Legs | 12-15 x 3 | 2-3 mins |
| Leg Extension | Quads | 12-15 x 3 | 2-3 mins |
| Push-ups | Chest | 12-15 x 3 | 2-3 mins |
| Reverse Pec Deck Fly | Rear Delt | 12-15 x 3 | 2-3 mins |
| Seated Cable Row | Back | 12-15 x 3 | 2-3 mins |
| Hanging Knee Raises | Abdominals | 12-15 x 3 | 1-2 mins |
Week 7-8
Day 1 – Monday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Lunges | Legs | 10/leg x 3 | 2-3 mins |
| Pull-ups | Back & Biceps | 4-8 x 4 | 2-3 mins |
| Bar Dips | Chest & Triceps | 6-12 x 4 | 2-3 mins |
| 1-arm Cable Lateral Raises | Shoulder | 10/side x 3 | 1-2 mins |
| Cable Reverse Crunches | Abdominal | 12-15 x 3 | 1-2 mins |
| Leg Curl | Hamstrings | 12-15 x 3 | 1-2 mins |
Day 2 – Wednesday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Military Press | Shoulder | 12-15 x 3 | 2-3 mins |
| Single-arm DB Row | Back | 12/side x 3 | 2-3 mins |
| Incline Barbell Bench Press | Chest | 12-15 x 4 | 2-3 mins |
| Hack Squat | Legs | 10-12 x 4 | 1-2 mins |
| Calf Raises | Calves | 15-20 x 3 | 1-2 mins |
| Hanging Knee Raises | Abdominals | 10-12 x 3 | 1-2 mins |
Day 3 – Friday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| DB Romanian Deadlift | Hamstrings | 6-10 x 3 | 2-3 mins |
| Leg Extension | Quads | 12-15 x 4 | 2-3 mins |
| Pec Deck Fly | Chest | 12-15 x 4 | 2-3 mins |
| Seated Cable Row | Back | 12-15 x 4 | 2-3 mins |
| Cable Reverse Fly | Rear Delt | 12-15 x 3 | 2-3 mins |
| Triangle Push-ups | Chest & Triceps | 10-15 x 3 | 1-2 mins |
Week 9-10
It’s time to increase the frequency so you can focus more on undertrained muscle groups.
Day 1 – Monday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Machine Leg Press | Legs | 12 x 3 | 2-3 mins |
| Flat Machine Bench Press | Chest | 10 x 3 | 2-3 mins |
| Lateral Raises | Shoulder | 10 x 3 | 1-2 mins |
| Single-arm Dumbbell Row | Back | 10 x 3 | 1-2 mins |
| Cable Crunches | Abs | 15 x 3 | 1-2 mins |
Day 2 – Tuesday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Machine Overhead Press | Shoulder | 10-12 x 3 | 2-3 mins |
| Pec Deck Fly | Chest | 10-15 x 3 | 2-3 mins |
| Seated Cable Rowing | Back | 10-15 x 3 | 2-3 mins |
| Seated Leg Curl | Hamstrings | 12-15 x 3 | 1-2 mins |
| Bar Dips | Triceps | 6-12 x 3 | 2-3 mins |
Day 3 – Thursday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Deadlift Off Blocks/Rack Pulls | Full Body | 4-8 x 3 | 2-3 mins |
| Incline Bench Press | Chest | 10-12 x 3 | 2-3 mins |
| Lat Pulldown | Back | 10-12 x 3 | 1-3 mins |
| Reverse Pec Deck Fly | Shoulder | 10-12 x 3 | 2-3 mins |
| Preacher Curl | Biceps | 10-12 x 3 | 2-3 mins |
Day 4 – Saturday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Back Squat | Legs | 8-12 x 4 | 2-3 mins |
| DB Lunges | Legs | 10/leg x 2 | 1-2 mins |
| Pull-ups | Back | 2-8 x 4 | 2-3 mins |
| Bar Pushdown | Triceps | 12-15 x 3 | 2-3 mins |
| Reverse Barbell Curl | Forearms | 10-12 x 3 | 2-3 mins |
| High to Low Wood Chop | Abs | 10/side x 2 | 1-2 mins |
Week 11-12
Day 1 – Monday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Bar Dips | Chest | 4-12 x 3 | 2-3 mins |
| Chin-ups | Biceps | 4-8 x 3 | 2-3 mins |
| Lateral Raises | Shoulder | 10-12 x 3 | 1-2 mins |
| T-Bar Row | Back | 10-12 x 3 | 1-2 mins |
| Calf Raises | Calves | 15-20 x 3 | 1-2 mins |
Day 2 – Tuesday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Dumbbell Push Press | Shoulder | 10-12 x 3 | 2-3 mins |
| Standing Cable Fly | Chest | 10-15 x 3 | 2-3 mins |
| Seated Cable Rowing | Back | 10-15 x 3 | 2-3 mins |
| Seated Leg Curl | Hamstrings | 12-15 x 3 | 1-2 mins |
| Cable Crunches | Abdominals | 12-15 x 3 | 2-3 mins |
Day 3 – Thursday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Deadlift Off Blocks/Rack Pulls | Full Body | 6-8 x 3 | 2-3 mins |
| Incline Bench Press | Chest | 10-12 x 3 | 2-3 mins |
| Close Grip Lat Pulldown | Back | 10-12 x 3 | 2-3 mins |
| Cable Face Pull | Upper Back | 10-12 x 3 | 2-3 mins |
| Concentration Curl | Biceps | 10/arm x 3 | 1-2 mins |
Day 4 – Saturday
| Exercise | Target Muscles | Reps | Rest |
|---|---|---|---|
| Back Squat | Legs | 8-12 x 4 | 2-3 mins |
| DB Lunges | Legs | 10/leg x 2 | 1-2 mins |
| Pull-ups | Back | 2-8 x 4 | 2-3 mins |
| Dumbbell Bench Press | Chest | 10-12 x 3 | 2-3 mins |
| Bar Pushdown | Triceps | 12-15 x 3 | 2-3 mins |
| Reverse Barbell Curl | Forearms | 10-12 x 3 | 2-3 mins |
Is Full Body Effective Than Split Training?
Full-body and split training are both effective ways to build strength and hypertrophy.
The primary difference between them is that you train almost all major muscle groups within each session in a full-body workout, while split training allows you to work on one or three muscle groups in one session. Push-pull-legs (PPL), upper-lower, and Bro-split are examples of split training.
The other difference is that the full-body workout routine helps you boost strength and endurance, burn more calories, and aid in weight loss. Split training stimulates muscle growth and increases strength.1 A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal Strength of Conditioning Research
You can follow any training program you like. However, to achieve maximum results, you must train consistently, feed your muscles optimum nutrition, and get proper sleep.
Download 3-Month Full Body Workout Program PDF
Some Tips to Consider:
- Aim to increase the load or the number of sets as you progress during the program.
- Replace exercises that are difficult to perform with the least challenging ones.
- Increase and decrease the interval time between sets, depending on your fitness level.
- Check your progress and make changes whenever necessary.
- Perform steady cardio (such as incline treadmill walk and stationary bike) in the morning two times a week to improve your endurance.
- Explore the ultimate nutritional recommendation on the National Institute of Health website to formulate a muscle-building diet plan for yourself.
References
- 1A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men – Journal Strength of Conditioning Research
