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WKG
v2.84.0

Full-body program: 3 days per week

Prefer training your upper and lower body in the same workout? Here’s a full-body week: workout A, rest, workout B, rest, then workout A. The exercises and sets give you a concrete example.

This week is an example for an intermediate trainee who works out at a gym to build muscle. Your program depends on your profile and availability.

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A full week to guide you

  1. Day 1 : Full body A

    1. Bench Press

      Sets
      4
      Repetitions or duration, set by set
      12 reps / 10 reps / 8 reps / 6 reps
      Rest between sets, in order
      90 s / 90 s / 90 s
      Rest after the exercise
      90 s

    2. Rack Pull

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. Unilateral Dumbbell Lateral Raise

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. 45-Degree Leg Press

      Sets
      3
      Repetitions or duration, set by set
      10 reps / 10 reps / 10 reps
      Rest between sets, in order
      120 s / 120 s
      Rest after the exercise
      120 s

    5. Unilateral Hamstring Curl

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    6. Cable Glute Kickback

      Sets
      3
      Repetitions or duration, set by set
      10 reps / 8 reps / 6 reps
      Rest between sets, in order
      15 s / 15 s
      Rest after the exercise
      90 s

  2. Day 2 : Rest

    No strength-training workout is scheduled for this day.

  3. Day 3 : Full body B

    1. Smith Machine Incline Press

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Barbell Bent-Over Row

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. Bent-Over Cable Lateral Raises

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. Smith Machine Deadlift

      Sets
      3
      Repetitions or duration, set by set
      10 reps / 10 reps / 10 reps
      Rest between sets, in order
      120 s / 120 s
      Rest after the exercise
      120 s

    5. Barbell Alternating Lunges

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    6. Cable Glute Kickback

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    7. Single-Leg Calf Raise

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  4. Day 4 : Rest

    No strength-training workout is scheduled for this day.

  5. Day 5 : Full body A

    1. Bench Press

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    2. Rack Pull

      Sets
      4
      Repetitions or duration, set by set
      8 reps / 8 reps / 8 reps / 8 reps
      Rest between sets, in order
      120 s / 120 s / 120 s
      Rest after the exercise
      120 s

    3. Unilateral Dumbbell Lateral Raise

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    4. 45-Degree Leg Press

      Sets
      3
      Repetitions or duration, set by set
      10 reps / 10 reps / 10 reps
      Rest between sets, in order
      120 s / 120 s
      Rest after the exercise
      120 s

    5. Unilateral Hamstring Curl

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

    6. Cable Glute Kickback

      Sets
      3
      Repetitions or duration, set by set
      12 reps / 12 reps / 12 reps
      Rest between sets, in order
      90 s / 90 s
      Rest after the exercise
      90 s

  6. Day 6 : Rest

    No strength-training workout is scheduled for this day.

  7. Day 7 : Rest

    No strength-training workout is scheduled for this day.

Blocks that accompany your workouts

You’ll also find this week’s mobility, warm-up, abs, and stretching exercises. Open each block to see its sets and rest times.

Joint mobility

  1. Neck Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  2. Shoulder Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  3. Elbow Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  4. Wrist Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  5. Torso Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  6. Knee Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s

  7. Ankle Rotations

    Sets
    1
    Repetitions or duration, set by set
    12 reps
    Rest after the exercise
    0 s
Warm-up

  1. Elliptical Trainer

    Sets
    1
    Repetitions or duration, set by set
    420 s
    Rest after the exercise
    0 s
Abs

  1. Cross-Body Crunch

    Sets
    2
    Repetitions or duration, set by set
    30 reps / 30 reps
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s

  2. Alternating Dynamic Side Plank

    Sets
    2
    Repetitions or duration, set by set
    30 reps / 30 reps
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s

  3. Plank

    Sets
    2
    Repetitions or duration, set by set
    60 s / 60 s
    Rest between sets, in order
    30 s
    Rest after the exercise
    45 s
Stretching

  1. Supine Lower Back Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

  2. Standing Calf Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

  3. Hamstring Glute Lower Back Stretch

    Sets
    2
    Repetitions or duration, set by set
    30 s / 30 s
    Rest between sets, in order
    15 s
    Rest after the exercise
    10 s

Your questions

What does full body mean?
A full-body workout trains several muscle groups in the upper and lower body. The A and B workouts in this example vary the exercises while keeping this split.

Do I need to follow this week exactly?
You can use it to understand the split. To get a week adapted to your level, goal, and available days, generate your own program.

Why do the reps change between sets?
This example uses sets whose reps change within the same exercise. Read each set in order and adjust your weight to match the effort required. Rest between sets and after the exercise is shown separately.
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