Free routine
Full body workout
A full body strength session, run the way the STRNTH app runs it. Set your weight and reps, log each set and rest. This is the app experience, free in your browser.
Get this in your pocket with STRNTH
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it remembers every set, suggests your next weight for you and tracks your whole body across the weeks.
What is a full body workout?
A full body workout trains your whole body in one session, from the legs and back to the chest, shoulders and arms. It is a simple, efficient way to train and works well two or three days a week with a rest day between each session. Because every muscle group gets touched each time, you build strength across the board without needing a busy weekly split.
How to run the session
Start with the big lifts while you are fresh: the squat, bench and row come first, when you have the most energy for them. Set your weight and reps on each set with the steppers, log the set, then tap the 90 second rest timer. Rest longer on the squat, bench and row, where most of the strength is built, and keep the rest shorter on the smaller work at the end.
Picking your weights
Choose a weight where the last rep of each set is hard but still clean. Add a little when you finish every set with good form, and hold or drop the weight when form slips. The progressive overload calculator works out your next weight for you.
Where the app takes over
This page runs one session in the browser and forgets it on reload. The STRNTH app logs every set, suggests the next weight and tracks the climb across the weeks. Ready for more volume? Try the push pull legs routine when you can train more often. Browse the programmes for a complete plan.
Common questions
How often should I do a full body workout?
Two or three times a week, with a rest day between each session. That gives every muscle group enough work to grow while leaving time to recover.
Is full body good for beginners?
Yes. It is one of the best ways to start, because you practise the main lifts often and build strength everywhere at once. Start light and add weight as your form holds.
How long does a full body workout take?
Around forty five to sixty minutes. Most of the time goes on resting between the heavier lifts, so it moves faster once the big work is done.
Full body or a split?
Full body suits two or three days a week and is great for beginners. If you can train four or more days, a split like push pull legs lets you add more volume to each muscle group.