PlanByWeek

Full Body Workout Plan

12 weeks·3 days / wk·full body·intermediate

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Weeks
12
Sessions
36
Peak week
42 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 6.530 hard sets30 sets

  1. Mon

    Oct 5

    Full body A

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 1064% 1RM (≈RPE 6.5)
    Bench press2 × 1064% 1RM (≈RPE 6.5)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Oct 7

    Full body B

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1064% 1RM (≈RPE 6.5)
    Overhead press2 × 1064% 1RM (≈RPE 6.5)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Oct 9

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
02Block 1, week 2: RPE 732 hard sets32 sets
3 sessions

  1. Mon

    Oct 12

    Full body A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Oct 14

    Full body B

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Oct 16

    Full body C

    42 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
03Block 1, week 3: RPE 7.533 hard sets33 sets
3 sessions

  1. Mon

    Oct 19

    Full body A

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 872.5% 1RM (≈RPE 7.5)
    Bench press3 × 872.5% 1RM (≈RPE 7.5)
    Barbell row2 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Oct 21

    Full body B

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 872.5% 1RM (≈RPE 7.5)
    Overhead press3 × 872.5% 1RM (≈RPE 7.5)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Oct 23

    Full body C

    45 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
04Deload: 60% loads, fewer sets22 hard sets22 sets
3 sessions

  1. Mon

    Oct 26

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row1 × 10–12RPE 6
    Romanian deadlift1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  2. Wed

    Oct 28

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up1 × 10–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6

  3. Fri

    Oct 30

    Full body C

    29 min
    ExerciseSets×RepsLoad
    Front squat1 × 10–12RPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
05Block 2, week 1: RPE 6.534 hard sets34 sets
3 sessions

  1. Mon

    Nov 2

    Full body A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 6.75)
    Bench press3 × 1065.5% 1RM (≈RPE 6.75)
    Barbell row3 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Nov 4

    Full body B

    45 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 6.75)
    Overhead press3 × 1065.5% 1RM (≈RPE 6.75)
    Pull-up2 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Nov 6

    Full body C

    45 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
06Block 2, week 2: RPE 736 hard sets36 sets
3 sessions

  1. Mon

    Nov 9

    Full body A

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 1066.5% 1RM (≈RPE 7.25)
    Bench press3 × 1066.5% 1RM (≈RPE 7.25)
    Barbell row3 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Nov 11

    Full body B

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press3 × 1066.5% 1RM (≈RPE 7.25)
    Pull-up3 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Nov 13

    Full body C

    48 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row3 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
07Block 2, week 3: RPE 7.537 hard sets37 sets
3 sessions

  1. Mon

    Nov 16

    Full body A

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 7.75)
    Bench press3 × 874% 1RM (≈RPE 7.75)
    Barbell row3 × 10–12RPE 7
    Romanian deadlift2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Nov 18

    Full body B

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 7.75)
    Overhead press3 × 874% 1RM (≈RPE 7.75)
    Pull-up3 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Nov 20

    Full body C

    48 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row3 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
08Deload: 60% loads, fewer sets23 hard sets23 sets
3 sessions

  1. Mon

    Nov 23

    Full body A

    36 min
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row1 × 10–12RPE 6
    Romanian deadlift1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  2. Wed

    Nov 25

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up1 × 10–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6

  3. Fri

    Nov 27

    Full body C

    32 min
    ExerciseSets×RepsLoad
    Front squat2 × 10–12RPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
09Block 3, week 1: RPE 6.539 hard sets39 sets
3 sessions

  1. Mon

    Nov 30

    Full body A

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Barbell row3 × 10–12RPE 7
    Romanian deadlift2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Dec 2

    Full body B

    52 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 1065.5% 1RM (≈RPE 7)
    Pull-up3 × 10–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Dec 4

    Full body C

    52 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row3 × 10–12RPE 7
    Barbell hip thrust2 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
10Block 3, week 2: RPE 740 hard sets40 sets
3 sessions

  1. Mon

    Dec 7

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 1066.5% 1RM (≈RPE 7.5)
    Bench press3 × 1066.5% 1RM (≈RPE 7.5)
    Barbell row3 × 10–12RPE 7
    Romanian deadlift2 × 12–15RPE 7
    Lateral raise2 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Dec 9

    Full body B

    52 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1066.5% 1RM (≈RPE 7.5)
    Overhead press3 × 1066.5% 1RM (≈RPE 7.5)
    Pull-up3 × 10–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Dec 11

    Full body C

    52 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row3 × 10–12RPE 7
    Barbell hip thrust2 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
11Block 3, week 3: RPE 7.542 hard sets42 sets
3 sessions

  1. Mon

    Dec 14

    Full body A

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Bench press3 × 874% 1RM (≈RPE 8)
    Barbell row3 × 10–12RPE 7
    Romanian deadlift2 × 12–15RPE 7
    Lateral raise2 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Dec 16

    Full body B

    55 min
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 874% 1RM (≈RPE 8)
    Pull-up3 × 10–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Barbell curl2 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Dec 18

    Full body C

    55 min
    ExerciseSets×RepsLoad
    Front squat3 × 10–12RPE 7
    Incline dumbbell press3 × 10–12RPE 7
    Chest-supported row3 × 10–12RPE 7
    Barbell hip thrust2 × 12–15RPE 7
    Skull crusher2 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
12Test week: rep-max check + deload25 hard sets25 sets
3 sessions

  1. Mon

    Dec 21

    Full body A

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Bench press2 × AMRAP70% 1RM
    Barbell row1 × 10–12RPE 7
    Romanian deadlift1 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  2. Wed

    Dec 23

    Full body B

    36 min
    ExerciseSets×RepsLoad
    Deadlift2 × AMRAP70% 1RM
    Overhead press2 × AMRAP70% 1RM
    Pull-up1 × 10–12RPE 7
    Bulgarian split squat1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

  3. Fri

    Dec 25

    Full body C

    36 min
    ExerciseSets×RepsLoad
    Front squat2 × 10–12RPE 7
    Incline dumbbell press2 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7

The numbers

About this plan

This full body workout plan is a 3-day full body split for general fitness, 12 weeks long, built from 3 rotating sessions. hard sets go 30 → 36 sets (week 6) → 42 (week 11), 393 in all.

Day one of 3 is Full body A: Back squat 3 × 10 and Bench press 2 × 10. Main lifts run 10/10/8-rep waves across 12 weeks and 18 full gym exercises. Main lifts climb to 74% of 1RM over 393 sets — add your maxes to see lb.

Week 4 (22 sets) and week 8 (23 sets) are lighter; week 12 (25 sets) retests rep maxes on the full body rotation.

Week 1 of the full body workout plan is 3 sessions and 30 hard sets; the biggest, Full body A, has 10. Loading weeks average 32, 36 and 40 sets block by block.

The phases run base weeks 1–3 (30–33 sets), build weeks 5–7 (34–37 sets), peak weeks 9–11 (39–42 sets) and test week 12 (25 sets).

Weeks 1–4 run 30, 32, 33 and 22 sets.

Questions

FAQ

How many sets a week is the full body workout plan?

30 in week 1, 36 sets in week 6, 42 in week 11 — 393 sets in total.

How is the full body workout plan laid out?

3 sessions from 3 templates, 3 in week 1 with 30 full gym sets.

How heavy should I lift on the full body workout plan?

Back squat 3 × 10 in week 1, climbing to 74% of 1RM over 12 weeks of full body.

Does the full body workout plan include deloads?

Week 4 (22 sets) and week 8 (23 sets), before the next full gym block starts heavier.

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