This full body day has 6 exercises and 15 sets in all. It's part of the full body and 2-day full body routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Full Body Day Workout Example
An example full body day for every major muscle in one workout, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Goblet squatQuads, glutesSwap: Leg press | 3 | 8 to 12 | 1.5 to 2 min | 2 to 3 |
| Dumbbell bench pressChest, front shoulders, tricepsSwap: Push-ups or chest press machine | 3 | 8 to 12 | 1.5 to 2 min | 2 to 3 |
| Lat pulldownLats, upper back, bicepsSwap: Pull-ups or assisted pull-up machine | 3 | 8 to 12 | 1.5 to 2 min | 2 to 3 |
| Romanian deadliftHamstrings, glutes, lower backSwap: Dumbbell Romanian deadlift | 2 | 10 to 12 | 1.5 to 2 min | 2 to 3 |
| Seated dumbbell pressShoulders, tricepsSwap: Shoulder press machine | 2 | 10 to 12 | 1.5 min | 2 to 3 |
| PlankCoreSwap: Dead bug | 2 | 30 to 45 seconds | 1 min | n/a |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell, dumbbells and a lat pulldown
- you have about 40 to 50 minutes for the workout
- you want to train your whole body in one session
The full body day b example trains the same muscles as workout B of a 2-day week, with the leg press, the incline dumbbell press and the seated cable row.
Common questions
How long does the full body day take?
The full body day takes about 40 to 50 minutes for 6 exercises and 15 sets, including rest and the full body warm-up. It takes a little longer when the gym is busy.
Why does the full body day start with the goblet squat?
In the full body day, the goblet squat is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 1.5 to 2 minutes of rest between sets. Smaller accessory exercises like the plank come at the end, with 1 minute of rest.
What can I use instead of the dumbbell bench press in the full body day?
The listed swap is push-ups or chest press machine. Either one trains the same muscles (chest, front shoulders and triceps), so you can make the change and keep the rest of the full body day the same.
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