Full Body Workout Program
Maximize efficiency with FitDM's full body workout programs. Train every major muscle group in each session with AI-powered stories to keep you engaged between sets.
What is a Full Body Workout?
A full body workout is a training program where you work all major muscle groups in a single session. Unlike split routines that focus on specific body parts, full body workouts provide a balanced approach that's perfect for:
- Beginners: Learn proper form and build a foundation of strength
- Busy Schedules: Train effectively with just 3 days per week
- Fat Loss: Burn maximum calories with compound movements
- General Fitness: Maintain overall strength and conditioning
Why Use FitDM for Full Body Training?
Pre-Built Full Body Programs
FitDM includes expertly designed full body programs for different experience levels. Whether you're brand new to lifting or returning after a break, we have a program for you.
Efficient Exercise Selection
Our full body routines focus on compound movements like squats, deadlifts, bench press, and rows. Log every set with weight, reps, and automatic rest timers for optimal recovery.
Engaging Rest Periods
Transform boring rest time into epic adventures. Choose your character class and experience AI-generated stories that make you excited for your next rest period.
Progressive Overload Tracking
Automatically track personal records and get smart suggestions for adding weight. See exactly how much stronger you're getting over time.
Sample 3-Day Full Body Routine
This beginner-friendly program works every muscle group three times per week with adequate recovery between sessions.
Monday - Full Body A
- • Squats: 3 sets × 8-10 reps
- • Bench Press: 3 sets × 8-10 reps
- • Barbell Rows: 3 sets × 8-10 reps
- • Overhead Press: 2 sets × 10-12 reps
- • Romanian Deadlifts: 2 sets × 10-12 reps
- • Bicep Curls: 2 sets × 12-15 reps
- • Planks: 2 sets × 30-60 seconds
Wednesday - Full Body B
- • Deadlifts: 3 sets × 6-8 reps
- • Incline Dumbbell Press: 3 sets × 10-12 reps
- • Pull-ups (or Lat Pulldowns): 3 sets × 8-10 reps
- • Leg Press: 2 sets × 12-15 reps
- • Dumbbell Shoulder Press: 2 sets × 10-12 reps
- • Tricep Dips: 2 sets × 10-12 reps
- • Hanging Leg Raises: 2 sets × 10-15 reps
Friday - Full Body A
Repeat Monday's workout, aiming to increase weight or reps
- • Squats: 3 sets × 8-10 reps
- • Bench Press: 3 sets × 8-10 reps
- • Barbell Rows: 3 sets × 8-10 reps
- • Overhead Press: 2 sets × 10-12 reps
- • Romanian Deadlifts: 2 sets × 10-12 reps
- • Bicep Curls: 2 sets × 12-15 reps
- • Planks: 2 sets × 30-60 seconds
Benefits of Full Body Workouts
- ✓ Time Efficient: Train effectively with just 3 sessions per week
- ✓ Increased Frequency: Hit each muscle group 3x per week for faster gains
- ✓ Beginner Friendly: Learn all the fundamental movement patterns quickly
- ✓ Flexible Schedule: Easy to adjust around work and life commitments
- ✓ Calorie Burning: Large compound movements maximize metabolic effect
- ✓ Balanced Development: Ensures no muscle group is neglected
Who Should Do Full Body Workouts?
Perfect For:
- ✓ Complete beginners to strength training
- ✓ People with limited time (3 days/week)
- ✓ Those returning after a long break
- ✓ Anyone focusing on fat loss
- ✓ Athletes in off-season maintenance
Consider Other Splits If:
- • You have 5+ days per week to train
- • You're advanced and need more volume
- • You prefer shorter, focused workouts
- • You have specific bodybuilding goals
Tips for Full Body Success
Focus on exercises that work multiple muscle groups: squats, deadlifts, presses, and rows.
Take at least one full rest day between workouts. Your muscles grow during recovery, not in the gym.
Use FitDM to log every workout. Aim to add weight or reps each session for continuous gains.
Master proper technique before adding weight. Quality movement patterns prevent injury and build better strength.
Start Your Full Body Journey
Download FitDM and begin your efficient full body training program today.