How to Build A Full-Body Workout That Actually Works

A solid full body workout hits every major muscle group in one session so you walk out of the gym knowing nothing got left behind. Aside from preventing another skipped leg day, full body training is efficient, beginner friendly, and plays nicely with a busy schedule. 

For anyone who wants to stop guessing and start lifting with a plan, learning how to build a full body workout is one of the easiest ways to simplify training and still see real results.

What Is a Full Body Workout?

A full body workout trains your upper body, lower body, and core in a single session using compound movements that work multiple joints and muscles at once. This is where the big five of lifting come out to play — deadlifts, presses, rows, and loaded carries — moves that give you the most bang for your buck.

Unlike body part splits that hit chest on Monday, back on Tuesday, and legs on Friday, full body training spreads the stimulus across your whole system each time you train (limiting fatigue). That means more frequent practice with big lifts, better motor learning, and flexibility to train 2 to 4 days per week without worrying about missing a muscle group. 

Full-body workouts are ideal for:

• Beginners learning movement patterns

• Busy schedules that can't commit to 5-6 gym days

• Athletes who need balanced, functional strength

• Anyone returning to training after time off

• Folks hoping to maximize calorie burn

How to Create a Workout Plan

Building a solid full body workout plan is fairly straightforward. Start with movement patterns instead of individual muscles, and you'll naturally cover everything.

The six patterns to include:

1. Squat (quads, glutes, core): goblet squat, back squat, leg press

2. Hinge (hamstrings, glutes, spinal erectors): deadlift, RDL, good morning

3. Horizontal push (chest, shoulders, triceps): bench press, push-up, dumbbell press

4. Horizontal pull (upper back, biceps): barbell row, cable row, dumbbell row

5. Vertical push (shoulders, triceps): overhead press, landmine press

6. Vertical pull (lats, biceps): pull-up, lat pulldown

7. Carry or core (total body stability): farmer's walk, suitcase carry, pallof press

Pick one movement from each category and you've got a complete session. Rotate variations week to week to keep things fresh and address different angles.

How Many Exercises per Workout?

For full body sessions, 4-6 exercises is the sweet spot. That's enough volume to hit every pattern without turning your workout into a two-hour grind.

Here's a practical breakdown:

• Beginners: 4-5 exercises, 2-3 sets each

• Intermediate: 5-6 exercises, 3-4 sets each

• Advanced: 5-7 exercises with varied rep ranges and intensities

Quality beats quantity, especially when it comes to these heavy-duty lifts. If you're doing each lift with intent, you don't need 12 exercises to get a training effect. Pick movements that cover all your bases, execute them well, and progress them over time.

Sample Full Body Exercises

Here are some staple moves to anchor your full body workout. Master these and you'll have a foundation that transfers to just about any goal.

Goblet Squat

A front-loaded squat that teaches solid mechanics and keeps you upright and honest. Great for beginners and useful as a warm-up or main lift for experienced lifters.

How to: Hold a dumbbell or kettlebell at your chest with elbows tucked. Stand shoulder-width, brace your core, and sit your hips back and down until thighs are at least parallel. Drive through your whole foot to stand tall and squeeze your glutes at the top.

Learn more: How to do a goblet squat 

Romanian Deadlift (RDL)

A hip hinge that hammers the hamstrings and glutes through a lengthened position, building posterior chain strength that carries over to deadlifts and everyday lifting.

How to: Stand hip-width with a slight knee bend, holding a barbell or dumbbells at your thighs. Push your hips back, lowering the weight along your legs until you feel a firm hamstring stretch. Drive your hips forward to stand and squeeze your glutes at the top.

Dumbbell Bench Press

A chest, shoulder, and tricep builder that allows a natural range of motion friendlier on the shoulders than a fixed barbell path.

How to: Lie on a flat bench with dumbbells extended over your chest, feet planted, and shoulder blades squeezed together. Lower the weights with control until they're just outside your chest, elbows at roughly 45 degrees. Press back up to full extension without letting the weights drift.

Learn more: How to do a dumbbell bench press 

Barbell Row

A upper back builder that reinforces your hip hinge and balances out all the pressing work most lifters love.

How to: Hinge forward until your torso is 45-60 degrees from vertical, grip the bar just outside your knees, and brace your core. Row the bar toward your lower chest, squeeze your shoulder blades at the top, and lower under control. Avoid jerking, if the weight swings, it's too heavy.

Learn more: How to do a barbell fow 

Standing Overhead Press

A shoulder and tricep strengthener that demands serious core stability. It's a full-body lift disguised as an upper-body move.

How to: Unrack a barbell at collarbone height with a grip just outside shoulder-width. Brace hard, tuck your chin slightly, and press the bar straight up, moving your head back just enough to clear the path. Lock out with the bar stacked over your midfoot, then lower with control.

Lat Pulldown

A lat and upper back builder with adjustable resistance, which is ideal if pull-ups aren't in your wheelhouse yet.

How to: Sit with thighs secured under the pad and grip the bar just outside shoulder-width. Lean back slightly, brace your core, and pull the bar toward your upper chest, driving your elbows down and back. Squeeze your lats at the bottom and control the bar back up.

Learn more: How to do a lat pulldown 

Farmer's Walk

A deceptively simple carry that's brutally effective for grip, core stability, and total-body conditioning.

How to: Pick up a heavy dumbbell or kettlebell in each hand and stand tall with shoulders packed and core braced. Walk with short, controlled steps, keeping your torso upright and avoiding side-to-side sway. Go for 30-50 meters or 30-60 seconds, then set down with control.

Read More: How to build muscle and lose fat in 2026

Full Body Workout Routine for Beginners

If you're wondering what to do at the gym, this plug-and-play template covers all your bases. Run it 2-3 days per week with at least one rest day between sessions.

Workout

Start with weights you can control for all reps with 2-3 reps left in reserve. Add small amounts of load or reps each week. If form breaks, drop back and rebuild.

How to Start Working Out

Starting is the hardest part, and overthinking makes it worse. Here's how to actually begin:

Week 1-2: Focus on showing up. Do the beginner routine above at light weights, nail the movement patterns, and don't chase soreness.

Week 3-4: Start tracking your weights and reps. Add load in small increments (2.5-5 lbs for upper body, 5-10 lbs for lower body) when you hit all your reps with good form.

Week 5+: Settle into a rhythm. Three sessions per week is plenty. Prioritize consistency over intensity, the gains come from showing up week after week, not from one heroic session.

Keep a log (app or notebook) so you know what to beat next time. Progress is motivating, and guessing leads to spinning your wheels.

How Often Should You Change Your Workout Routine?

While fitness influencers may seem to be doing a different set of wild combo-moves every day, it's better to be consistent. Stick with a program long enough to actually progress on it, that usually means 6-12 weeks minimum.

Signs it's time to switch things up:

• Progress has stalled for 2-3 weeks despite good recovery

• You're bored and dreading sessions

• Your goals have changed (strength to hypertrophy, general fitness to sport-specific)

• You've been on the same program for 12+ weeks

You don't need a whole new program. Swap variations (front squat instead of back squat), adjust rep ranges, or change exercise order. Small tweaks keep things fresh without abandoning what works.

Novelty is overrated. Mastery of basic movements beats exercise ADHD every time.

Takeaway

A full body workout covers every major movement pattern in one session, making it efficient, flexible, and effective for beginners and experienced lifters alike. Pick 4-6 compound exercises, train 2-3 days per week, and progress gradually. Don't overthink it. Show up, lift with intent, recover, repeat. The magic is in the consistency, not the complexity.

FAQs

How many exercises should a full body workout have?

Most full body workouts include 4-6 exercises covering the major movement patterns: squat, hinge, push, pull, and carry or core. That's enough to train everything without dragging the session out too long.

How to create a workout plan for beginners?

Start with compound movements that hit multiple muscle groups. Pick one exercise per movement pattern (squat, hinge, push, pull, optional carry), do 2-3 sets of 8-12 reps, and train 2-3 days per week. Focus on learning form before adding weight.

How long does it take to get in shape?

How long it takes to get in shape depends on your definition, but expect to feel better (energy, sleep, mood) within 2 to 4 weeks. Strength gains show up around 4 to 8 weeks, visible muscle tone and body composition changes appear at 8 to12 weeks, and real lasting results others notice take 3-6 months of consistent training and decent nutrition. Patience beats intensity. People who train moderately for years outpace those who go hard for six weeks and burn out.

How often should you do full body workouts?

Two to four days per week works for most people. Allow at least one rest day between sessions so muscles can recover and adapt. Three days per week (Mon/Wed/Fri) is a classic, effective setup.

Can you build muscle with full body workouts?

Full body workouts can absolutely build muscle. Training each muscle group 2-3 times per week with adequate volume and progressive overload is a proven hypertrophy strategy. Pair it with enough protein and calories, and you'll grow.