Full Body Strength

Beginner 3 Days/Week 8-10 Weeks

Difficulty

Beginner

Duration

3 Days/Week

Equipment

Barbells & Dumbbells

Best For

Building Foundation

Overview

The Full Body Strength routine is perfect for beginners or busy professionals. Training just 3 days per week with a focus on compound movements, this program builds a strong foundation and maximizes efficiency.

Weekly Schedule

Monday: Full Body A

Wednesday: Full Body B

Friday: Full Body A

Other Days: Rest or Light Cardio

Full Body A

1. Barbell Back Squat

4 sets x 6-8 reps | Rest: 2-3 min

2. Barbell Bench Press

3 sets x 6-8 reps | Rest: 2 min

3. Barbell Rows

3 sets x 6-8 reps | Rest: 2 min

4. Leg Curls

2 sets x 8-10 reps | Rest: 90 sec

Full Body B

1. Deadlifts

3 sets x 5-6 reps | Rest: 2-3 min

2. Incline Dumbbell Press

3 sets x 8-10 reps | Rest: 90 sec

3. Pull-ups or Lat Pulldown

3 sets x 6-8 reps | Rest: 90 sec

4. Overhead Press

2 sets x 8-10 reps | Rest: 90 sec

5. Dumbbell Curls

2 sets x 10-12 reps | Rest: 60 sec

Get This Routine

Download the complete Full Body Strength program with all exercises and tracking.