Free workout program
Full Body
3 days a week · Beginner friendly · About 50 minutes · Full gym
Three days, whole body each time. Best place to start.
Best for: general fitness, losing fat, building muscle.
Your week
- Day 1Full Body A
- Day 2Rest
- Day 3Full Body B
- Day 4Rest
- Day 5Full Body C
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Full Body A
5 exercisesQuadsChestBack
Goblet SquatKettlebells3 × 8–10
- Hold a dumbbell or kettlebell at your chest
- Squat until hamstrings touch calves
- Push knees out with elbows at bottom
Dumbbell Bench PressDumbbell3 × 8–10
- Dumbbells at chest, palms forward
- Press up until arms lock out
- Lower slowly to chest level
Cable Seated RowCable3 × 10–12
- Sit, feet on footrests
- Pull handles to body
- Squeeze shoulder blades together
Dumbbell Shoulder PressDumbbell2 × 10–12
- Sit with back support, palms forward
- Press dumbbells overhead until touching
- Lower slowly back to shoulders
Cable CrunchCable3 × 12–15
- Kneel below pulley, rope by face
- Crunch elbows toward thighs
- Keep hips still, squeeze abs
Full Body B
5 exercisesGlutesBackChest
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Cable PulldownCable3 × 10–12
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Dumbbell Incline Bench PressDumbbell3 × 8–10
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
Walking LungeBody Weight2 × 10–12
- Step forward into lunge position
- Keep front knee over ankle
- Push off, alternate legs walking forward
Face PullCable2 × 12–15
- Face high pulley, rope attachment
- Pull rope to face, split hands
- Keep upper arms parallel to floor
Full Body C
6 exercisesGlutesChestBack
Sled 45° Leg PressSled Machine3 × 10–12
- Sit back, feet shoulder-width on plate
- Press plate up, extend legs fully
- Don't lock knees, lower under control
Lever Chest PressLeverage Machine3 × 10–12
- Back flat, elbows at 90
- Press handles to full extension
- Control the return
Lever Seated RowLeverage Machine3 × 10–12
- Chest against pad, grip handles
- Pull handles to body, squeeze back
- Keep back straight, core tight
Dumbbell Lateral RaiseDumbbell2 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Barbell CurlBarbell2 × 10–12
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
Cable Pushdown (With Rope Attachment)Cable2 × 10–12
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Run Full Body in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
Want a program built around you? 1-on-1 coaching with Devin ›