You do three full body workouts with a rest day between each, so you train every muscle three times a week. For how this split compares with others, see Push pull legs vs upper lower vs full body.
Workout Routine Examples
Track macros and calories
Full Body Routine Example
An example of a 3-day full body week, with a full workout for every training day.
| Day | Workout |
|---|---|
| Monday | Full body dayEvery major muscle in one workout |
| Tuesday | Rest |
| Wednesday | Full body dayEvery major muscle in one workout |
| Thursday | Rest |
| Friday | Full body dayEvery major muscle in one workout |
| Saturday | Rest |
| Sunday | Rest |
This is an example of what a training week 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.
The workouts
Want to track this routine?
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're new to lifting, or coming back after some time off
- you can train 3 days a week, for about 40 to 50 minutes each time, with a rest day between workouts
- you train at a gym with dumbbells, a bench and a lat pulldown machine
If you can only make it twice a week, the 2-day full body example uses two different workouts. When you'd like each day to have its own focus, see the 3-day push pull legs example. Training at home? See the home dumbbell example. For how to start, pick your weights and progress in your first few weeks, see our beginner gym workout plan.
Common questions
Is it OK to do the same workout three times a week?
Yes. Repeating the same lifts lets you practice them often and see your progress from one session to the next. Once a lift feels stale, you can swap it for a similar one, like the leg press for goblet squats.
Why is there a rest day between workouts?
Each workout trains every major muscle, so the day off gives those muscles time to recover before you train them again.
How many sets per week does the full body example give each muscle?
About 9 for chest, back and quads, and 6 for hamstrings. That's a little under the 10 to 20 sets a week that research links to the most growth, but newer lifters build muscle on fewer sets. See How many sets per week to build muscle.
Track macros and calories
with Somatics
