Full Body Workout for Beginners
Full body workouts are the best choice for beginners—and for good reason. Instead of overcomplicating things with split routines, full body training lets you hit every muscle group three times per week with a manageable number of exercises. This frequency is ideal for learning movements, building coordination, and making rapid progress during the crucial beginner phase. This program gives you everything you need to build real strength from day one.
Why Full Body Training Works
Full body workouts train each muscle group multiple times per week, which research shows is optimal for muscle growth and strength gains—especially for beginners. Rather than destroying a single muscle group once per week, you stimulate all your muscles frequently with recoverable volume.
For beginners, this approach also means more practice with fundamental movements. You'll squat, hinge, push, and pull in every session, rapidly building the movement patterns that form the foundation of all strength training.
Full body workouts are also time-efficient. Three 45-50 minute sessions per week is all you need to make significant progress. This sustainability makes it easier to stay consistent—the most important factor in long-term results.
Benefits of Full Body Training
Higher Training Frequency
Training each muscle 3x per week means more opportunities for growth compared to once-per-week body part splits.
Better Movement Learning
Practicing fundamental movements multiple times per week accelerates skill development and proper form.
Time Efficient
Three sessions per week is all you need—perfect for busy schedules while still delivering results.
Easier Recovery
Moderate volume per muscle group means you're not crippled with soreness after every workout.
Flexibility
Miss a day? No muscle group goes untrained for a full week like with split routines.
Balanced Development
Training everything together prevents the imbalances that can develop with body part splits.
Program Overview
Who it's for: Beginners or anyone wanting an effective, simple training approach
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Dumbbell Goblet Squat
The most beginner-friendly squat variation. Teaches proper squat mechanics while building legs and core.
Dumbbell Bench Press
Fundamental pushing movement that builds chest, shoulders, and triceps with natural arm path.
Cable One Arm Bent Over Row
Essential pulling movement for back development and posture. One-arm version is easy to learn.
Barbell Romanian Deadlift
Teaches the hip hinge pattern while building hamstrings, glutes, and lower back.
Push-up
Bodyweight pushing that can be modified for any level. Builds functional pressing strength.
Weighted Front Plank
Core stability is essential for all other exercises. The plank builds this foundation.
The Complete 3 days (example: Mon/Wed/Fri) Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Making the Most of This Program
- Rest at least one day between workouts. Your muscles grow during recovery, not during exercise.
- Start with weights you can control with perfect form. Increase only when the weight feels easy.
- Focus on feeling the target muscle working during each exercise.
- Track your workouts—write down weights and reps to ensure progressive overload.
- Aim to increase weight slightly each week, even if only by 2.5-5 lbs.
- Don't skip warm-ups. They prevent injury and improve workout quality.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Can I do this more than 3 days per week?
Stick to 3 days as a beginner. Your body needs recovery time between sessions to build muscle and strength. More isn't better—consistency over time is what matters.
What if an exercise is too hard?
Every exercise has modifications. Push-ups can be done from knees or against a wall. Squats can be done without weight. Start where you are and progress from there.
How long should I follow this program?
This program can be effective for 3-6 months or longer. As long as you're progressing (adding weight, reps, or sets), you're still benefiting.
When should I increase the weight?
When you can complete all sets with good form and the last few reps aren't very challenging, add 2.5-5 lbs to the exercise.
Do I need to do cardio too?
Not required for strength or muscle building. Add light cardio (walking) on off days if you want additional health benefits or fat loss.