PlanByWeek

Full Body Workout Plan

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

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

Weeks 2–12 locked

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02Block 1, week 2: RPE 732 hard sets32 sets
03Block 1, week 3: RPE 7.533 hard sets33 sets
04Deload: 60% loads, fewer sets22 hard sets22 sets
05Block 2, week 1: RPE 6.534 hard sets34 sets
06Block 2, week 2: RPE 736 hard sets36 sets
07Block 2, week 3: RPE 7.537 hard sets37 sets
08Deload: 60% loads, fewer sets23 hard sets23 sets
09Block 3, week 1: RPE 6.539 hard sets39 sets
10Block 3, week 2: RPE 740 hard sets40 sets
11Block 3, week 3: RPE 7.542 hard sets42 sets
12Test week: rep-max check + deload25 hard sets25 sets

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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