Full Body Training Split For Beginners

It is scientifically prove that for beginners a Full Body  split is the most effective split to build muscle. In this post i will give you an example Full Body routine and tips alongside to maximize growth and progress.

1. Full Body

A. Frequency

A full body split can be performed 3 days per week.  For example on a Monday, Wednesday and Friday. The workouts can be performed on any days during the week as long as you do not do a full body workout 2 days in a row.

B. Exercises

The man Focus should be on compound lifts such as the Squat, Bench press and Deadlift. These exercises are the main aspect of building muscle. They use many different muscles and improve overall physique.

C. Strength/Hypertrophy

A successful full body split should include both strength training, mainly on the heavy compound lifts, and hypertrophy training aswell.

Example Full Body Routine:

Day 1:

Squats, Bench Press. 5 sets of 5 reps for both. (5×5)

Pullups, Barbell Shoulder Press, Ez Bar Bicep Curls. 4 Sets of 10 Reps for all. (4×10-12)

Day 2.

Deadlifts. 5×5

Barbell Bent Over Rows, Dumbbell Incline Press, Lateral Raise, Tricep Pushdown. 4×10-12

Day 3.

Dips, Lunges, Dumbbell shoulder press. 4×8-10

Calf Raises, Leg raises (or preferred Ab exercise). 4×15


  1. If you cannot perform the required pullups or dips do as may as possible using you bodyweight then finish the remaining reps with assisted pullups and dips.
  2. Put lots on focus on the Squat, Bench and Deadlift. Try to perform these exercises with heavy weight using correct form.
  3. You may be tempted to add more arm exercises to the routine. However you Biceps are hit in pulling exercises and triceps in pushing exercises. Adding extra arms is not recommended but it can be done.
  4. PLEASE USE CORRECT FORM. YouTube tutorials on how to perform each exercise correctly to avoid injury.


Check out my posts on 5 Training Tips an 5 Nutrition Tips for beginners. Fell free to express your opinions in the comments section below.

Simple Fitness.

Making Fitness Simple




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