Full-Body Training: Your Whole Body in One Session
Train your whole body two to three times a week: full-body training is the simplest route to strength and muscle – and not just for beginners. Here is how to set it up.
By TrackRaise Redaktion · · updated · 2 min read
With full-body training you work all major muscle groups in every session: legs, chest, back and shoulders. Instead of spreading muscles across different days like a split, every muscle is trained every time – with fewer exercises per muscle.
Why full-body training works so well
- Frequency: with three sessions a week, every muscle gets trained three times – a big advantage for building muscle.
- Time: just two sessions a week are enough for noticeable progress.
- Technique: repeating the main lifts often helps you learn them faster.
- Flexible: if you miss a session, no muscle group goes untrained for a whole week.
Tip: in the TrackRaise app you can set up plans A and B and log every workout – so you'll see when it's time to add weight.
Weekly schedule
The simplest approach is two plans, A and B, that you alternate:
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| 1 | A | B | A |
| 2 | B | A | B |
Leave at least one rest day between sessions. With only two days a week, just train A and B.
Sample plan
Plan A
| Exercise | Sets × reps |
|---|---|
| Squat | 3 × 6–8 |
| Bench press | 3 × 6–8 |
| Barbell row | 3 × 8–10 |
| Romanian deadlift | 2 × 8–10 |
| Lateral raise | 2 × 12–15 |
Plan B
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Standing overhead press | 3 × 6–8 |
| Lat pulldown or pull-up | 3 × 8–10 |
| Walking lunge | 2 × 10 per leg |
| Dumbbell curl | 2 × 10–12 |
Allow about 45 to 60 minutes per session, including 5–10 minutes of warm-up.
Who is it for?
For beginners it's usually the best choice: a simple structure, lots of practice on the main movements, fast progress. Advanced lifters short on time benefit too – two or three focused sessions beat a split you keep skipping.
How to get stronger
- Add weight: once you hit the top of the rep range in all sets, increase slightly next time.
- Compound lifts first: squats, deadlifts, pressing and pulling are the core – accessories come after.
- Rest properly: 2–3 minutes on the heavy lifts.
- Log it: write down weights and reps for every session.
Common mistakes
- Too many exercises: training each muscle group with three exercises leaves you exhausted after two hours – and not recovered by the next session.
- Failure every time: with three sessions a week, end most sets one or two reps short of failure.
- No variety: an A/B plan with slightly different exercises prevents boredom and one-sided strain.
Frequently asked questions
How often should I train full body?
Two to three times a week, with at least one rest day between sessions.
Is full-body training only for beginners?
No. Advanced lifters use it too, for example when time is short or life is busy. Those who need more volume often switch to an upper/lower split later.
Can I train full body on two consecutive days?
Better not: the same muscles need time to recover. Leave at least one day in between.
The TrackRaise editorial team writes about strength training, exercises and programming – practical and easy to follow.
