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Full Body Fundamentals

The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.

4.8(678 reviews)
11,236 enrolled
Beginner
Frequency3 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts24

Maximum efficiency

Perfect for beginners

High frequency training

Only 3 days per week

Program Details

Training StyleFull Body
DifficultyBeginner
Weekly Sessions3 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Full Body A

Squat-focused day

55 min
strength
6 exercises

  1. Back Squat

    3 sets × 8 reps · Rest 150 sec

  2. Bench Press

    3 sets × 8 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 8 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 10 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 15 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day

55 min
strength
6 exercises

  1. Deadlift

    3 sets × 6 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 10 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 10 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 15 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 20 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day

55 min
hypertrophy
6 exercises

  1. Front Squat

    3 sets × 8 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 10 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 10 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 10 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 12 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 12 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Full Body A

Squat-focused day (Progressive Week 2)

55 min
strength
6 exercises

  1. Back Squat

    3 sets × 9 reps · Rest 150 sec

  2. Bench Press

    3 sets × 9 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 9 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 11 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 16 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day (Progressive Week 2)

55 min
strength
6 exercises

  1. Deadlift

    3 sets × 7 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 11 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 11 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 16 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 21 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day (Progressive Week 2)

55 min
hypertrophy
6 exercises

  1. Front Squat

    3 sets × 9 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 11 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 11 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 11 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 13 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 13 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Full Body A

Squat-focused day (Progressive Week 3)

55 min
strength
6 exercises

  1. Back Squat

    3 sets × 10 reps · Rest 150 sec

  2. Bench Press

    3 sets × 10 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 10 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 12 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 17 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day (Progressive Week 3)

55 min
strength
6 exercises

  1. Deadlift

    3 sets × 8 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 12 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 12 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 17 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 22 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day (Progressive Week 3)

55 min
hypertrophy
6 exercises

  1. Front Squat

    3 sets × 10 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 12 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 12 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 12 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 14 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 14 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Full Body A

Squat-focused day (Progressive Week 4)

55 min
strength
6 exercises

  1. Back Squat

    3 sets × 10 reps · Rest 150 sec

  2. Bench Press

    3 sets × 10 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 10 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 12 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 17 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day (Progressive Week 4)

55 min
strength
6 exercises

  1. Deadlift

    3 sets × 8 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 12 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 12 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 17 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 22 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day (Progressive Week 4)

55 min
hypertrophy
6 exercises

  1. Front Squat

    3 sets × 10 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 12 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 12 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 12 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 14 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 14 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Full Body A

Squat-focused day (Deload Week - Focus on form)

55 min
strength
Deload
6 exercises

  1. Back Squat

    3 sets × 5 reps · Rest 150 sec

  2. Bench Press

    3 sets × 5 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 5 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 6 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 9 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day (Deload Week - Focus on form)

55 min
strength
Deload
6 exercises

  1. Deadlift

    3 sets × 4 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 6 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 6 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 9 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 12 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day (Deload Week - Focus on form)

55 min
hypertrophy
Deload
6 exercises

  1. Front Squat

    3 sets × 5 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 6 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 6 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 6 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 7 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 7 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Full Body A

Squat-focused day (Intensification Phase - Week 1/3)

55 min
strength
6 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 150 sec

  2. Bench Press

    3 sets × 7 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 7 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 9 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 14 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day (Intensification Phase - Week 1/3)

55 min
strength
6 exercises

  1. Deadlift

    3 sets × 5 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 9 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 9 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 14 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 19 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day (Intensification Phase - Week 1/3)

55 min
hypertrophy
6 exercises

  1. Front Squat

    3 sets × 7 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 9 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 9 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 9 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 11 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 11 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Full Body A

Squat-focused day (Intensification Phase - Week 2/3)

55 min
strength
6 exercises

  1. Back Squat

    3 sets × 6 reps · Rest 150 sec

  2. Bench Press

    3 sets × 6 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 6 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 8 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 13 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day (Intensification Phase - Week 2/3)

55 min
strength
6 exercises

  1. Deadlift

    3 sets × 4 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 8 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 8 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 13 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 18 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day (Intensification Phase - Week 2/3)

55 min
hypertrophy
6 exercises

  1. Front Squat

    3 sets × 6 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 8 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 8 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 8 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 10 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 10 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Full Body A

Squat-focused day (Intensification Phase - Week 3/3)

55 min
strength
6 exercises

  1. Back Squat

    3 sets × 5 reps · Rest 150 sec

  2. Bench Press

    3 sets × 5 reps · Rest 150 sec

  3. Barbell Rows

    3 sets × 5 reps · Rest 150 sec

  4. Overhead Press

    2 sets × 7 reps · Rest 120 sec

  5. Plank

    2 sets × 45 sec · Rest 30 sec

  6. Face Pulls

    2 sets × 12 reps · Rest 60 sec

D2

Full Body B

Deadlift-focused day (Intensification Phase - Week 3/3)

55 min
strength
6 exercises

  1. Deadlift

    3 sets × 3 reps · Rest 180 sec

  2. Incline Dumbbell Press

    3 sets × 7 reps · Rest 120 sec

  3. Lat Pulldown

    3 sets × 7 reps · Rest 120 sec

  4. Dumbbell Lunges

    2 sets × 10 each · Rest 90 sec

  5. Lateral Raises

    2 sets × 12 reps · Rest 60 sec

  6. Ab Crunches

    2 sets × 17 reps · Rest 30 sec

D3

Full Body C

Mixed intensity day (Intensification Phase - Week 3/3)

55 min
hypertrophy
6 exercises

  1. Front Squat

    3 sets × 5 reps · Rest 120 sec

  2. Dumbbell Bench Press

    3 sets × 7 reps · Rest 90 sec

  3. Cable Rows

    3 sets × 7 reps · Rest 90 sec

  4. Romanian Deadlift

    3 sets × 7 reps · Rest 120 sec

  5. Dumbbell Curls

    2 sets × 9 reps · Rest 60 sec

  6. Tricep Pushdowns

    2 sets × 9 reps · Rest 60 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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