Training Splits · Beginner
The Full Body Split
The best starting point. With only 3 sessions you train every major muscle each time, so frequency stays high and recovery is easy to manage. Ideal for beginners or busy weeks.
Who the Full Body split is for
The full 3-day routine
- Back Squat 3–4 × 5–10
- Leg Press 3 × 10–15
- Barbell Bench Press 3–4 × 6–10
- Incline Dumbbell Press 3–4 × 8–12
- Pull-Up 3–4 × 6–12
- Romanian Deadlift 3–4 × 8–12
- Hip Thrust 3 × 8–12
- Pull-Up 3–4 × 6–12
- Barbell Row 3–4 × 6–10
- Barbell Bench Press 3–4 × 6–10
- Back Squat 3–4 × 5–10
- Leg Press 3 × 10–15
- Overhead Press 3–4 × 6–10
- Dumbbell Shoulder Press 3 × 8–12
- Pull-Up 3–4 × 6–12
How to progress on this split
Run the rotation in order and repeat it each week. On every exercise, try to beat what you did last session — one more rep at the same weight, or the same reps at a slightly heavier load. When you hit the top of the rep range on every set, add weight and drop back to the bottom of the range. That single rule, applied for months, is what actually drives growth; the split just organizes where the work happens.
Muscles this split trains
Common questions
How many days a week is the Full Body split?
3 days a week across 3 different sessions. Each muscle ~3×/week.
Is the Full Body split good for beginner lifters?
It's built for them. Beginners, Training 2–3 days/week, Returning after a break — those are the situations where this structure works best. If your schedule or experience doesn't match, a different split will likely serve you better.
What if I miss a day?
Pick up where you left off rather than skipping ahead. The rotation matters more than the calendar — four sessions done in order beats four sessions forced onto specific weekdays.