I shared a full body workout plan 5 years ago. But new research and hands-on experience have since taught me how to make it even better — here's the upgraded version.

If you want to build every major muscle with just six exercises, full body workouts are the way to go.

They not only boost growth by training each muscle multiple times a week, but new research suggests they might also enhance fat loss by activating more total muscle per workout, increasing calorie expenditure.

Five years ago, I shared a full-body workout plan. But since then, new research and hands-on experience have shown me how to make it even better.

Today, I’m bringing you the upgraded version: a full week of training packed into 1 article.

The full body workout plan includes 3 workouts per week — Monday, Wednesday, and Friday — with 6 key exercises in each session.

I’ll walk you through all 3 workouts in the full body workout plan, breaking down each exercise with science-backed tips.

And the best part?

You can try this entire full body workout routine for free on my new app. But more on that later. Let’s dive into Workout 1.

Workout 1

Incline Dumbbell Press (3 Sets Of 8-12 Reps)

To kick off Workout 1 of our full body workout plan, we’ll target the upper chest with the incline dumbbell press for 3 sets of 8-12 reps.

Why start here?

Most people’s upper chest is underdeveloped compared to other areas, yet it plays a huge role in creating a fuller, more balanced chest.

And the incline dumbbell press doesn’t just hit the upper chest; it’s one of the best all-around chest builders.

In fact, a 2020 study found that incline pressing led to similar mid-chest growth as flat bench but was significantly better for the upper chest. That's why it's 1 of the only 2 chest exercises that truly helped grow my chest.

But before jumping in, do a quick warm up to activate your muscles and protect your joints:

1. Start with 1 light set for 8-10 reps
2. Increase the weight for 3-5 reps
3. Do this one more time with a heavy weight for 1-2 reps

This helps you ease into the movement without draining your energy. 

But you’ll also want to make sure you get the bench angle right. This can make or break the exercise and depends on your chest structure.

Lay on a flat bench and place your phone between your pecs.

If your phone angles down, you’ve got a steep sternum. In this case, a flat bench acts more like a decline press, so you’ll need a steeper incline (30 to 45 degrees) to hit your upper chest properly. 

But if your phone stays relatively flat (flat sternum), you’ve got a flat sternum like me.

In this case, a flat bench works as intended, and a slight incline — just one or two notches up — is all you need. Anything past this and you’ll likely just feel it more in your shoulders.

Finally, to optimize your form, tuck your elbows into an arrow shape on the way down and press the dumbbells up and back toward your collarbone. This lines up the tension perfectly with your upper chest fibers.

Barbell Squats (3 Sets Of 6-8 Reps)

Next in our full body workout plan, we’re moving to the lower body with squats for 3 sets of 6-8 reps.

Follow the same warm-up protocol we used for the incline dumbbell press to get your leg muscles ready.

Now, the barbell squat has been getting some hate online recently, with people claiming it’s not “optimal.” 

But in a full body workout, you want exercises that give you the most bang for your buck. And squats do just that.

Research shows they don’t just grow the glutes as effectively as glute-focused exercises like hip thrusts, they also strengthen and grow the quads, adductors (your inner thigh muscles), and even your lower back.

It’s essentially 4 exercises in 1, which is why it deserves a spot in this full body workout routine.

That said, not everyone’s body is built to squat the same way.

Take Alex here. He has short femurs and great ankle mobility, making him a natural-born squatter. He can stay almost perfectly upright and squat deep without losing balance. Compare that to Max, who has longer femurs and less ankle mobility. To stay balanced, Max has to push his hips back and lean forward more. He can’t get quite as deep without rounding his lower back.

Both squat forms are correct but emphasize slightly different muscles.

If you’re like Max and struggle to squat deep, try elevating your heels on plates. This simple adjustment will allow you to stay more upright, shifting more of the focus to your quads, which is perfect since we’ll be hitting the glutes harder later in the week of your full body workout plan.

Check out this article for more barbell squat form tips.

Dumbbell Chest Supported Row (3 Sets Of 8-12 Reps)

Next in the full body workout routine, we’re focusing on the mid and upper back muscles with the dumbbell chest-supported row for 3 sets of 8-12 reps. This time, you’ll only need 1-2 quick warm-up sets since your upper body should already be fairly warmed up.

To set it up, adjust an incline bench to 45 degrees and lie chest-down on it with your legs slightly bent and feet firmly planted on the floor.

Now, here’s the key to targeting your mid and upper back:

• Keep your elbows angled out in an arrow shape as you pull
• At the top of each rep, squeeze your shoulder blades together as hard as you can
• Then, let them fully open up at the bottom to stretch your back muscles completely

But be careful. Your biceps might try to take over the movement, especially if your back is weaker or you’re using too much weight.

From the side, if your forearms bend upward, your biceps are taking over.

Instead, keep your forearm straight up and down and focus on lifting the weight by squeezing your back muscles together.

Lastly, here’s a bonus technique to squeeze out extra growth: most back exercises, including this one, are hardest at the top of the rep.

That means when you can’t do any more full reps, you’ve still got gas in the tank for partial reps at the bottom, which research suggests is the more important part for growth because the back muscles are stretched.

So, once you’ve hit failure on your last set, try to get at least 3-5 more half reps in that bottom position. We’ll apply this strategy to the last set of all back exercises in this routine.

Leg Curls (3 Sets Of 10-15 Reps)

Next, we’re heading back to the lower body to target the hamstrings, which are actually a group of 4 muscles, in our full body workout plan.

But here’s the interesting part.

One of these muscles only crosses the knee, so its primary role is to flex your knee, like in a leg curl.

But the other 3 cross both the knee and the hips, meaning they also help extend your hips, like during deadlifts.

So, to fully develop and strengthen your hamstrings, you need both a leg curl movement and a deadlift-type movement in your workout plan.

Today, in Workout 1 of our full body workout routine, we’ll focus on the leg curl.

Now, if your gym gives you the option between seated and lying leg curls, here’s what you should know.

A well-executed study by Maeo and colleagues found that seated leg curls led to significantly greater hamstring growth compared to lying leg curls.

This is likely because the seated position stretches the hamstrings more than the lying version — a stretch that research suggests is a powerful driver of muscle growth.

So if I had to pick one, I’d go with seated leg curls.

But if you only have access to a lying leg curl like me, or you simply prefer it, it’s still a fantastic option for building your hamstrings.

But whichever version you do, here’s a critical form tip: many people feel their calves working more than their hamstrings during leg curls.

This happens because the first 15 degrees of a leg curl heavily involve the calves.

To fix this, avoid fully straightening your legs at the start of each rep. Stop slightly short so your knees remain slightly bent before starting the next rep. 

Superset: Biceps And Triceps (3 Sets Of 8-12 Reps)

Alright, we’re down to the final 2 exercises in Workout 1 of our full body workout plan.

So far, this full body workout routine has focused mostly on compound movements that target multiple muscle groups at once. But to fully round out your development, we need to address 2 key areas that compound lifts often neglect: the biceps and triceps. 

For example, while rows do involve the biceps to some extent, back exercises biomechanically favor the other arm muscles like the brachialis and brachioradialis.

In fact, a study comparing dumbbell rows to bicep curls found that curls led to double the bicep growth.

As for the triceps, while chest presses are excellent for building the triceps, research shows they primarily grow the lateral head of the muscle. Whereas the long head — the biggest part of the triceps — barely grows at all because it’s placed in a mechanically disadvantaged position.

It’s instead been shown to grow the most from tricep exercises where the arm is placed overhead.

So, to finish off this full body workout, you have 2 options:

• If you're using dumbbells: Perform a superset of lying incline dumbbell curls for the biceps, then go right into dumbbell overhead extensions shortly after. Repeat that for a total of 3 times.

• If you're using cables: You can do behind the body cable curls superset with overhead rope extensions.

Both supersets use exercises that provide a deep stretch, which as you learned earlier seems to be a powerful driver of growth. 

Workout 2

Now, you could just stick to the 6 exercises in Workout 1 and do that 3 times a week for your full body workout plan.

But adding variety throughout the week has some big advantages. 

Research shows that using different exercises to target the same muscle often leads to more balanced growth.

It’s also easier on your joints, reducing the risk of overuse injuries from repeating the same movements.

And perhaps most importantly, exercise variety has been shown to keep you more motivated and consistent with your routine. 

That’s why we’re switching things up for your second workout in the full body workout routine, Workout 2.

The new exercises will build on what we started in Workout 1 while still keeping the full body workout program simple and effective.

Barbell Bench Press (3 Sets Of 4-6 Reps)

First up, we’re hitting the chest again, but this time focusing on the mid and lower chest with the barbell bench press for 3 sets of 4-6 reps. 

Now, we used to think that lower reps were only for building strength, 6-12 reps were ideal for muscle growth, and higher reps were best for endurance.

But research has shown that all of these rep ranges can lead to similar muscle growth — as long as you’re pushing hard. 

So why go with lower reps here? 

Heavier weight in the lower rep range not only builds muscle but also comes with the added bonus of boosting strength.

And for the bench press, going heavy can be a lot of fun, especially if you’ve got a spotter to keep things safe. That said, if heavy benching bothers your shoulders, no worries.

You can lighten the load and aim for higher reps or swap it out for the flat dumbbell press, which is often easier on the joints.

Romanian Deadlift (3 Sets Of 6-8 Reps)

Next up in Workout 2 of our full body workout plan, we’re working the hamstrings with Romanian deadlifts for 3 sets of 6-8 reps.

Back in Workout 1, we focused on one function of the hamstrings — knee flexion — which has also been shown to activate the lower part of the hamstrings more.

Romanian deadlifts, however, focus on the other main function: hip extension.

This shift also seems to activate the upper hamstrings more, making it the perfect combo for overall development. But with the Romanian Deadlift, proper technique is key to avoid just overworking your lower back:

• Start with a shoulder-width stance and grip the bar just outside your knees.
• Brace your core, and then imagine a band around your hips pulling you back. This will naturally bend your torso towards the floor.
• Keep your knees relatively straight and let the bar slide along your thighs as you continue pushing your hips back. 
• But once your hips can’t push back any further, stop — going any lower will only round your lower back. This end point will vary for everyone. If you’ve got longer arms, you’ll be able to get closer to the floor. With shorter arms, you might stop just past your knees. Both are perfectly fine, so don’t force it.
• On the way up, drive your hips forward, then repeat for the next rep.

Lat Pulldown (3 Sets Of 8-12 Reps)

Next up in our full body workout program, lat pulldowns for 3 sets of 8-12 reps.

Despite the name, lat pulldowns don’t actually work your lats very well.

The wider bar forces your elbows to flare out, engaging more of your upper and outer back muscles. 

This is perfectly fine, so don’t be worried if you can’t feel your lats all that much, as we’ll be focusing on them in Workout 3 of our full body workout routine. 

Use a fairly wide grip here, lean back slightly, and pull the bar towards your upper chest.

And lastly, don’t forget the technique from Workout 1: on your last set, push past failure by doing as many full reps as you can, then extend your set with 3-5 half reps in the stretched position to squeeze out extra growth.

Glute-Focused Walking Lunges (3 Sets Of 6-10 Reps Per Leg)

Next up in our full body workout program, we’re back to the lower body to target the glutes with 3 sets of walking lunges, aiming for about 6-10 reps per leg. 

The secret to making this glute-focused is all in the setup.

Take a wide step forward, keep your knee directly over your foot, and lean your torso forward slightly while keeping your back straight. This creates a deeper stretch in the glutes.

Switch legs with each step and focus on controlling the descent — your back knee should hover just above the ground at the bottom of each rep.

Superset: Side Delts And Abs (3 Sets Of 10-15 Reps)

To finish up Workout 2 of our full body workout routine, we’ve got another isolation exercise superset.

This time with the side delts and abs. 

For the side delts, I’d recommend behind the body cable lateral raise with the cables set up 3-4 notches up from the bottom. This not only gives your side delts a deep stretch but challenges them more in that stretched position.

After you’re done, we’ll immediately go into an ab exercise: reverse crunches. 

While your abs help stabilize your body in many of your compound exercises, training them directly can help build them up just like any other muscle, which visibly can make them pop more. 

Reverse crunches are a great choice here because they challenge your abs a little more when they’re stretched. 

• Lay on a bench or on a mat and bend your legs to 90 degrees.
• Then, raise your hips by moving your knees toward your chest, focusing on curling your pelvis. Even if it’s just lifting your tailbone, go as far as you can.
• Then slowly control the way down.
• Repeat this superset for a total of 3 times. 

Workout 3

Alright, that wraps out Workout 2 of our full body workout routine.

Now, if you’re wondering how to track all of this or remember the form for each move, let me show you something I’ve been using to make things way easier.

This is BuiltWithScience+, my new app, and it’s designed to do all the heavy lifting for you — except the actual weights, of course.

It’s super simple. Just click on the exercise, and you’ve got the form video right there.

You can even swap exercises if you’re missing equipment or have an injury, and the app will still make sure you’re still working the right muscles.

Plus, it tracks your sets and even starts coaching you after the first week.

It’s just like having me with you at the gym. You can try 2 weeks of it for free, and I’ll give you the link at the end of the article.

But for now, let’s move on to the final workout of the week in our full body workout routine, Workout 3. 

Seated Dumbbell Shoulder Press (3 Sets Of 8-12 Reps)

First up in Workout 3 of our full body workout program, we have the seated dumbbell shoulder press for 3 sets of 8-12 reps, which will mainly target the front part of your shoulders. 

I personally prefer using dumbbells over barbells for this movement because they’re easier on the joints. 

Plus, by setting the bench 1-2 notches down from fully upright, you’ll reduce the demand on your shoulder mobility while still getting the most out of the exercise. 

Lastly, as you press, to maximize shoulder activation, let your elbows flare out to the sides, but as you lower the dumbbells, tuck them slightly in front of your body.

Lat-Focused Dumbbell Row (3 Sets Of 8-12 Reps)

Next up, we’ve emphasized almost every area of the back in the previous workouts of our full body workout program, but there’s 1 major part left: the lats. 

This is where the dumbbell row comes in, with 3 sets of 8-12 reps. 

Start by placing your same-side hand and knee on a bench for support while planting your other leg far out for stability. 

Next, the key to activating your lats is to keep your elbow tight to your side as you row and focus on driving your elbow back towards your hips in a sweeping, arcing motion, almost like you’re "sweeping the floor" with the weight. 

But to prevent your biceps from taking over, make sure your forearm stays vertical rather than curling the weight as you pull. 

Lastly, as you row, avoid rotating your torso to make the movement easier.

Keep your back flat, pull until your elbow reaches your torso, and then control the weight back down. 

And don’t forget. On your last set, push past failure by doing as many half-reps as you can in the stretched position to maximize growth.

Hip Thrust (3 Sets Of 10-15 Reps)

Next up, our first lower body exercise in Workout 3 of our full body workout routine: 3 sets of 10-15 reps of hip thrusts. 

Hip thrusts have been shown to grow the glutes just as much as squats and, in this study, even led to almost double the glute growth when added to a leg workout (9.1% vs 5.9%). 

And if you sit most of the day, this is a must to avoid “flat butt syndrome.” 

Now, one big mistake is arching your back, which puts pressure on your lower back instead of the glutes.

To fix this, brace your core as if someone’s about to punch your stomach, then squeeze your glutes hard. Think about holding a $100 bill between your cheeks — don’t let me steal it.

At the top, your back should be flat, and your glutes should be burning. 

But if I’m being honest, sometimes I just don’t feel like going through all the effort to set up hip thrusts.

So an effective swap are dumbbell step-ups on a bench or platform. But just like we did with walking lunges in Workout 2 of our full body workout routine, lean forward slightly to target the glutes more, and alternate legs each step.

Leg Extensions (3 Sets Of 10-15 Reps)

To finish off the quads for the week, we’re doing 3 sets of 10-15 reps of leg extensions. 

While pressing movements like the squat are great for overall quad growth, research suggests they only really grow just 3 of the 4 quad muscles.

The 4th quad muscle, the rectus femoris, because of its unique anatomy, is instead better grown with leg extensions, hence why I’ve added them to this full body workout routine.  

But if you want even more growth from this exercise, if your machine lets you, lean back as you perform it.

This stretches out the rectus femoris and has been shown to significantly boost growth compared to the normal version.

Chest Flyes (3 Sets Of 10-15 Reps)

Next up in Workout 3 of our full body workout program, we’re working the chest with 3 sets of 10-15 reps of flyes to compliment the pressing we’ve done earlier in the week.

My preferred setup is a seated cable fly with a pad or foam roller between my back and the bench for a deeper stretch in the chest.

Another option is the pec deck, but the downside is it tends to be much harder in the “squeeze”.

So, to make up for it,  just like we did with the back exercises throughout the week, at the end of your very last set do as many half reps as you can in that all important stretched position.

Superset: Calves And Rear Delts (3 Sets Of 10-15 Reps)

Alright, to finish off the week and our full body workout routine, we’ve got our final isolation superset, starting with calf raises.

Your calves are made up of 2 muscles, and we used to think seated calf raises target one better while standing hits the other.

But when researchers tested this, they found something surprising.

Seated calf raises do grow that one muscle well, but standing calf raises grow it just as much, while also growing the other calf muscle significantly more.

So for maximum growth, standing calf raises are the way to go.

You can do these on a leg press machine, smith machine, or single leg with a dumbbell on any platform. Anything where your legs stay straight.

And here’s the key: pause at the bottom of each rep for a deep stretch.

For calves, this stretch is one of the most important drivers of growth.

Once you’re done, move straight into reverse cable flyes to target the rear delts, a part of the shoulder that often gets overlooked.

Set the cables slightly above shoulder height, grab the left cable with your right hand and the right cable with your left hand, and sweep your arms outward. Let your arms cross over at the start for a deeper stretch in the rear delts.

Repeat this superset for a total of 3 sets to wrap up your week of training (and week of full body workout routine).

TL;DR

• Full body workout plans enhance growth by training each muscle multiple times per week and may also enhance fat loss by activating more muscle per workout.
• Five years ago, I shared a full body workout plan. But new research and hands-on experience have shown me how to make it better. Here’s the upgraded version.
• This full body workout plan includes 3 workouts per week (Monday, Wednesday, and Friday) with 6 key exercises per session.
• Workout 1: incline dumbbell press (3 sets of 8-12 reps), barbell squats (3 sets of 6-8 reps), dumbbell chest supported row (3 sets of 8-12 reps), leg curls (X sets of X-X reps), and superset biceps & triceps (3 sets of 8-12 reps).
• Workout 2: barbell bench press (3 sets of 4-6 reps), Romanian deadlift (3 sets of 6-8 reps), lat pulldown (3 sets of 8-12 reps), glute-focused walking lunges (3 sets of 6-10 reps per leg), and superset side delts and abs (3 sets of 10-15 reps).
• Workout 3: seated dumbbell shoulder press (3 sets of 8-12 reps), lat-focused dumbbell row (3 sets of 8-12 reps), hip thrust (3 sets of 10-15 reps), leg extensions (3 sets of 10-15 reps), chest flyes (3 sets of 10-15 reps), and superset calves and rear delts (3 sets of X-X reps).

The Complete Full Body Workout Plan

So, here's a breakdown of the full body workout plan.

Get The Full Body Workout Program For Free On The BWS+ App

And if you’re a member of my new app BuiltWithScience+, just open up the camera on your phone and scan this QR code to get this full body workout program for free.

Our app members not only get access to new workouts every time I release them, but with it, you can easily track your progress, instantly pull up form videos for each exercise, and even swap exercises for alternatives that target the same muscle.

And the best part?

After your first week, the app starts coaching you every workout, making sure you’re progressing without overdoing it.

Plus, it includes a full nutrition plan with easy food tracking because, let’s be real, that’s where most of your results will come from.

It’s just like having me as your coach in your pocket.

If you haven’t joined yet, you can try 2 weeks of it (and the full body workout program) for free, no strings attached. Just click the button below:

Click the button below to try the BWS+ app for 2 weeks, for free, no strings attached:

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But now that you’ve got your full body workout plan and a way to stay on track with the app, give this article a read next to learn how to properly use protein to maximize your muscle and fat loss results.

Thanks so much for sticking to the end, and I’ll catch ya next time!