Full-body workout plan for men: 3 days a week
A ready-made gym programme: 3 days a week (Mon, Wed, Fri), 18 exercises, sets and reps for each day. Each workout trains the whole body, which suits a schedule with few sessions.
Under each exercise: sets × reps.
Day 1 Chest, Back, Legs
Barbell Back Squat4 × 8
Barbell Bench Press4 × 8
Cable Pulldown4 × 10
Dumbbell Seated Shoulder Press3 × 10
Dumbbell Standing Biceps Curl3 × 12
Vertical Leg Raise3 × 15
Day 2 Chest, Back, Legs
Sled 45 Degrees Leg Press4 × 10
Dumbbell Incline Bench Press4 × 10
Bent Over Row-Barbell4 × 10
Dumbbell Lateral Raise3 × 15
Barbell Lying Triceps Extension3 × 12
Front Plank3 × 45
Day 3 Back, Chest, Legs
Dumbbell Lunge3 × 12
Chest Dip3 × 12
Cable Seated Row4 × 10
Dumbbell Rear Fly3 × 15
Barbell Curl3 × 10
Crunches3 × 20
This programme is already in Gloox
Open Ready-made plans in the app. The AI coach fits the programme to your goal and equipment, and suggests the weight for every set during the workout.
On a computer? Point your phone's camera here to get the app.
Who full body is for
Beginners and anyone with 2–4 gym days a week. Every muscle is trained several times a week, and missing one session does not skip a whole muscle group.
How to progress
Start with a weight that leaves 2–3 reps in the tank. Once every set reaches the top of the rep range, add 2.5–5 %. Keep at least one rest day between workouts.
Questions
Is full body good for building muscle?
Yes, as long as weights or reps go up week by week and you eat enough calories and protein.
How long to rest between sets?
2–3 minutes on the big lifts, 60–90 seconds on isolation exercises.