Full Body routine
Maximum results from 2–3 sessions a week.
Full-body training hits every major muscle group in each session, built around the big compound lifts: squat, hinge, press and row. Training each movement 2–3 times a week is the fastest way for newer lifters to add strength, and it's the most forgiving schedule there is — miss a day and you've still trained everything this week.
Open this exact routine in Repday →Free · auto-fills your weights · tells you when to add load
The workouts (2–3 days a week)
Full Body A
Squat-led full body session. Pair with Full Body B on alternating days.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Back Squat | 3 × 8 | 180s |
| Barbell Bench Press | 3 × 8 | 150s |
| Barbell Row | 3 × 8 | 150s |
| Lateral Raise | 3 × 12 | 90s |
| Plank | 3 × 1 | 60s |
Full Body B
Hinge-led full body session. Pair with Full Body A on alternating days.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Romanian Deadlift | 3 × 8 | 180s |
| Incline Dumbbell Press | 3 × 10 | 120s |
| Lat Pulldown | 3 × 10 | 120s |
| Seated Leg Curl | 3 × 12 | 90s |
| Dumbbell Curl | 3 × 12 | 60s |
How to progress
Progressive overload is the whole game: when you hit every target rep on every set, add 2.5 kg next session (5 kg on squats and deadlifts). Miss reps? Keep the weight and beat your reps. Miss two sessions in a row? Drop 10% and build back up. Repday applies these rules automatically every time you log — no spreadsheet, no math at the squat rack.
Who this routine is for
Beginners, busy people, and anyone training 2–3 days a week. Alternate Workout A and Workout B each visit and add weight whenever Repday tells you to.
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