Full Body Training Workout Program — Free Training Plan

Sample Programs

Beginner Full Body

8 weeks beginner

Beginner lifters training 4 days per week.

Four full body sessions per week with rotating emphasis.

#	Exercise	Sets x Reps	Notes
1	Dumbbell Goblet Squat	3x10-12	Chest up, squat deep.
2	Dumbbell Bench Press	3x8-12	Lower to chest, press strong.
3	Cable Seated Row	3x10-12	Pull to waist, squeeze blades.
4	Dumbbell Lateral Raise	3x12-15	Control the descent.
5	Plank with Twist	3x30sec	Straight line, breathe steady.

#	Exercise	Sets x Reps	Notes
1	Barbell Romanian Deadlift	3x8-10	Hinge at hips, flat back.
2	Dumbbell Shoulder Press	3x10-12	Core tight, full range.
3	Cable Lat Pulldown	3x10-12	Lead with elbows, chest up.
4	Dumbbell Bicep Curl	3x12-15	Strict form, no swing.
5	Dead Bug	3x8-10	Lower back pressed to floor.

#	Exercise	Sets x Reps	Notes
1	Dumbbell Lunge	3x10-12	Step forward, knee over toes.
2	Push-Up	3x10-15	Body straight, chest to floor.
3	Dumbbell Bent-Over Row	3x10-12	Flat back, pull to hip.
4	Dumbbell Triceps Extension	3x12-15	Elbows in, full extension.
5	Cross Body Crunch	3x15-20	Controlled rotation.

#	Exercise	Sets x Reps	Notes
1	Barbell Back Squat	3x8-10	Drive through heels.
2	Incline Dumbbell Press	3x10-12	Elbows 45°, control descent.
3	Seated Cable Row	3x10-12	Chest up, no rounding.
4	Dumbbell Lateral Raise	3x12-15	No shrugging.
5	Plank with Twist	3x30sec	Brace through entire set.

Intermediate Full Body

8 weeks intermediate

Intermediate lifters training 4 days per week.

Four full body sessions per week with rotating emphasis.

#	Exercise	Sets x Reps	Notes
1	Barbell Back Squat	4x6-8	Bar on traps, drive knees out.
2	Barbell Bench Press	4x6-8	Arch back, feet flat.
3	Barbell Bent-Over Row	4x8-10	Hinge to 45°, pull to hip.
4	Dumbbell Lateral Raise	3x12-15	Slight elbow bend.
5	Hanging Leg Raise	3x10-12	Controlled, no swinging.

#	Exercise	Sets x Reps	Notes
1	Barbell Romanian Deadlift	4x6-8	Push hips back, bar close.
2	Incline Dumbbell Press	4x8-10	Full stretch at bottom.
3	Pull-Up	4x6-8	Dead hang to chin over bar.
4	Dumbbell Shoulder Press	3x10-12	Neutral spine throughout.
5	Floor Crunch	3x12-15	Hinge at hips, not neck.

#	Exercise	Sets x Reps	Notes
1	Sled Leg Press	4x10-12	Full range, feet shoulder width.
2	Dumbbell Fly	3x12-15	Squeeze pecs at finish.
3	Seated Cable Row	4x10-12	Row to lower chest.
4	Dumbbell Bicep Curl	3x12-15	Supinate at top.
5	Plank with Twist	3x45sec	Elbows under shoulders.

#	Exercise	Sets x Reps	Notes
1	Glute Bridge	4x10-12	Squeeze glutes at top.
2	Dumbbell Bent-Over Row	4x10-12	Chest supported, elbows back.
3	Dumbbell Lateral Raise	3x12-15	Light weight, strict form.
4	Triceps Dip	3x12-15	Elbows glued to sides.
5	Hanging Leg Raise	3x15-20	Lower back flat.