Here’s the Best Full-Body Workout Routine for Beginners (2022)

If you’re new to working out, finding a routine you can stick to is a great way to get started. You’ve signed up for the gym and your sneaker game is on point — now it’s time to get to work(out)!

If you’re not sure how to go from workout newbie to fitness pro, you’ve come to the right place. This 1-week workout routine designed by certified personal trainer Daniel Bubnis will help you jump-start your journey to a healthier you.

Here’s the Best Full-Body Workout Routine for Beginners (1)Share on Pinterest

Tips for getting started

  1. Know your limits. Be sure to use weights and/or other equipment that you can control. Correct posture and form are also key to help prevent injury.
  2. Set reasonable fitness goals. Start slow and set realistic milestones for yourself so you don’t end up getting discouraged if you don’t see instant results.
  3. Be consistent with your workouts. And be patient with yourself. Bubnis suggests thinking of this time as a form of self-care. Research has shown that staying physically active can improve your health, mood, and overall well-being.

To make your transition into #FitFam easier, we’re giving you a 1-week step-by-step workout routine for beginners designed by certified personal trainer Daniel Bubnis.

While Bubnis says it’s ideal to get the one-on-one attention of a personal trainer, in general he recommends that beginners follow “a full-body strength training workout 3 times a week.”

Here are some things to consider before you get started:

  • Try doing 1 circuit with 10 repetitions of each exercise.
  • Maintain slow, controlled movements.
  • Start with light weights and build up slowly over time.
  • Rest for up to 90 seconds between exercises as needed.
  • If you have any underlying health conditions, make sure to check with your doctor before diving into this new routine.

A word on warmups and cooldowns

Always include a warmup and cooldown in your fitness routine. Research suggests this can maximize the effects of your workout and help prevent injury.

Shoot for 5–10 minutes of light cardio and a 10–15 minute stretch before and after each workout.

(Video) The PERFECT Total Body Workout (Sets and Reps Included)

Day 1: Full-body workout

  1. Warmup: 5–10 minutes
  2. Core: Standing march
  3. Chest: Stability ball dumbbell press
  4. Back: Seated cable row
  5. Shoulders: Seated stability ball military press
  6. Legs: Ball squat
  7. Triceps: Single-leg triceps pushdown
  8. Biceps: Single-leg dumbbell curl
  9. Cooldown: 5–10 minutes

Day 2: Active rest day

Day 3: Full-body workout

  1. Warmup: 5–10 minutes
  2. Core: Plank
  3. Back: Stability ball dumbbell row
  4. Chest: Push-up on stability ball
  5. Shoulders: Single-leg dumbbell scaption
  6. Legs: Walking lunge
  7. Biceps: Single-leg biceps cable curl
  8. Triceps: Stability ball triceps extension
  9. Cooldown: 5–10 minutes

Day 4: Active rest day

Day 5: Full-body workout

  1. Warmup: 5–10 minutes
  2. Core: Floor prone cobra
  3. Legs: Alternating step-up
  4. Chest: Stability ball dumbbell fly
  5. Shoulders: Shoulder shrug with dumbbells or resistance bands
  6. Back: Seated lat pulldown
  7. Triceps: Standing one-arm cable extension
  8. Biceps: Seated hammer curl on stability ball
  9. Cooldown: 5–10 minutes

Day 6: Active rest day

Day 7: Rest day

Here’s your guide to each of the exercises above, including GIFs to follow and modifications to make sure your workout is challenging, not impossible.

Day 1: Full-body workout

Standing march

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Targets: Core

How to do it:

  • Stand with feet shoulder-width apart, arms straight and relaxed by your sides, and knees close together.
  • Squeeze abs to lift one knee up, keeping bottom of your foot parallel with the floor.
  • Lower your knee back down.
  • Repeat on the other side.

Stability ball dumbbell press

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Targets: Chest

How to do it:

  • Sit on a stability ball.
  • Grab your dumbbells.
  • Keeping legs shoulder-width apart, roll down until your upper back is resting on the ball.
  • Make sure hips are elevated and back is straight.
  • Hold the dumbbells close to your chest and push them straight up.
  • Bring them down to about 90 degrees.
  • Push up again.

Seated cable row with resistance band

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Targets: Back

How to do it:

  • Sit with feet flat on the floor and spine neutral.
  • Wrap a resistance band around a sturdy surface at chest height, holding each end just in front of your knees.
  • Pull both sides of the resistance band together into your ribs, with elbows facing down.
  • Release back to the starting position.

Seated stability ball military press

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Targets: Shoulders

How to do it:

  • Sit straight on a stability ball, with feet pointing forward and chest out.
  • Hold two dumbbells at shoulder level.
  • Push the dumbbells up, fully extending your arms.
  • Slowly return to the starting position.

Ball squat

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Targets: Legs

How to do it:

  • Press a stability ball into your back against a wall.
  • Keep feet shoulder-width apart, slowly squat while trying to keep the ball stable.
  • Push back up to the starting position

Single-leg triceps pushdown

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Targets: Triceps

(Video) Full Body 5x Per Week: Why High Frequency Training Is So Effective

How to do it:

  • Use a triceps pushdown machine or resistance bands.
  • Stand on one leg with elbows tucked in at your sides.
  • Push the cable weight or resistance band down until elbows are fully extended.
  • Slowly reverse and return to the starting position.

Single-leg dumbbell curl

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Targets: Biceps

How to do it:

  • Stand on one leg, holding a dumbbell in each hand and keeping your back straight.
  • Start with the dumbbells just below your waist and your elbows facing behind you.
  • Curl the dumbbells up to your shoulders, then lower them back to the starting position.
  • Switch legs at the halfway mark.

Day 2: Active rest day

Active recovery means any moderate-intensity activity that can get your blood flowing. Research has found that it can reduce muscle soreness. So don’t skip it! Opt for a brisk walk (yes, walking counts as exercise!) or a gentle yoga sesh.

Day 3: Full-body workout

Plank

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Targets: Core

How to do it:

  • Get into push-up position on your hands and toes (lower onto your forearms if necessary).
  • Keep your core tight and back straight.
  • Hold the position for 15–30 seconds or as long as you can hold proper form.

Stability ball dumbbell row

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Targets: Back

How to do it:

  • Lie with your stomach against a stability ball.
  • Plant your toes into the floor and extend arms in front of you, holding a dumbbell in each hand.
  • Pull the dumbbells straight up to your sides.
  • Extend your arms back out.

Push-up on stability ball

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Targets: Chest

How to do it:

  • Kneel next to a stability ball.
  • Slowly roll your shins onto the ball and walk your hands out until you’re in push-up position.
  • Keeping elbows close to your torso, lower your shoulders toward the floor.
  • Straighten your arms to push back up.

Single-leg dumbbell scaption

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Targets: Shoulders

How to do it:

  • Stand straight, holding a dumbbell in each hand.
  • Keeping arms at your sides, lift one foot directly beside your balance leg.
  • Raise the dumbbells at a 45-degree angle to your body, keeping arms straight.
  • Keep your torso aligned and engage your core.
  • Stop when arms reach shoulder height.
  • Slowly return to the starting position.

Walking lunge

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Targets: Legs

How to do it:

  • Take a long step forward with one foot, keeping front heel down.
  • Lower your back leg until knee touches the floor.
  • Push through your front leg to stand.
  • Continue to walk forward, alternating feet.

Single-leg biceps cable curl

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(Video) 20 min FULL BODY Workout for TOTAL BEGINNERS (No Equipment)

Targets: Biceps

How to do it:

  • Face a cable weight machine and grab the handles, or wrap a resistance band underneath one foot.
  • Lift one foot in front of you, holding it closely beside your balancing leg.
  • Flex your arms by bringing hands up to shoulders
  • Extend arms back down to return to the starting position.

Stability ball triceps extension

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Targets: Triceps

How to do it:

  • Lie on a stability ball with your back straight and feet planted firmly into the floor, holding a dumbbell in each hand.
  • Lift the dumbbells above your chest.
  • Bend elbows to bring the dumbbells just behind your head.
  • Straighten arms to return to the starting position.

Day 4: Active rest day

Stick to lighter activities on this active rest day. Some good examples:

  • swimming a few laps
  • going for a brisk walk
  • biking around town

Day 5: Full-body workout

Floor prone cobra

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Targets: Core stabilization / posture

How to do it:

  • Lie facedown with arms at your sides and palms outward.
  • Lift head and chest by squeezing your shoulder blades together.
  • Return to the starting position.

Alternating step-up

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Targets: Legs

How to do it:

  • Find a sturdy platform (such as a box, bench, or stairs) at an appropriate height.
  • Step up onto the platform and back down, alternating legs, as if you’re marching.

Stability ball dumbbell fly

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Targets: Chest

How to do it:

  • Sit on a stability ball.
  • Roll down until your shoulders are resting on the ball.
  • Holding a dumbbell in each hand, extend arms straight up.
  • Lower the dumbbells to either side, keeping a slight bend in your arms.
  • Return to the starting position.

Shoulder shrug with dumbbells or resistance bands

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Targets: Shoulders

How to do it:

  • Hold a dumbbell or the end of a resistance band in each hand.
  • Keeping shoulder blades together and arms straight, shrug your shoulders up and down.

Seated lat pulldown

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Targets: Back

How to do it:

(Video) 30 Min Beginner Strength Training at Home - Full Body Dumbbell Workout for Beginners with Weight

  • Sit at a lat pulldown machine and grab the bar with an overhand grip, or wrap a resistance band around a sturdy surface above you.
  • Keep arms straight and torso upright.
  • Pull the bar or resistance band down to chest level by bending elbows and squeezing shoulder blades down, pausing at the bottom.
  • Slowly return to the starting position.

Standing one-arm cable extension

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Targets: Triceps

How to do it:

  • Stand with one foot in front of the other, wrapping a resistance band around your back foot.
  • Hold the resistance band in your hand on the same side as your back foot, with upper arm raised next to your head and forearm bent behind you.
  • Isolate your triceps and raise your hand to straighten arm.
  • Slowly bring arm down again.

Seated hammer curl on stability ball

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Targets: Biceps

How to do it:

  • Sit on a stability ball, holding a dumbbell in each hand.
  • Plant feet firmly on the floor, shoulder-width apart.
  • Bend elbows and lift the dumbbells up to your chest, keeping wrists facing each other.
  • Return to the starting position.

Day 6: Active rest day

For this active rest day, try going for a short walk or hike.

Pro tip: Use a foam roller to ease sore muscles.

Day 7: Rest day

You made it to rest day! Yay! Your muscles need time to recover, so your body deserves a little bit of nada — even if that means chillin’ on the couch all day. No judgment!

Starting to see some results from week 1 and ready to keep the momentum going? Make it a month with these variations!

  • Week 2: Ramp up the reps!
    • Circuits: 1
    • Reps: 12–15 reps of each exercise
    • Order of your workouts: Day 2, 3, 1
    • Rest: 0–60 seconds after each exercise
  • Week 3: Double up!
    • Circuits: 2
    • Reps: 12–15 reps of each exercise
    • Order of your workouts: Day 3, 1, 2
    • Rest: 0–40 seconds after each exercise
  • Week 4: Switch it up!
    • Circuits: Instead of doing circuits, you’ll do a bunch of reps for a certain number of rounds (sets).
    • Reps: 10–12 reps of each exercise
    • Sets: Do 3 sets of 10–12 reps before moving to the next exercise.
    • Order of your workouts: Day 1, 2, 3
    • Rest: 0–30 seconds after each exercise

Even a minor injury can kill your #FitLife vibe. Here are some easy ways to stay strong:

  • Maintain proper form. Ask a fitness pro for help if you’re not sure how to do a movement. Most gyms have personal trainers on hand.
  • Take it easy. Rushing through a routine is a one-way ticket to muscle mayhem. Research suggests slow-motion training can reduce the risk of injury.
  • Don’t try to deadlift like a Dothraki on Day 1. This will only lead to pain. (Trust us.) Build up your stamina and strength over time.
  • Don’t skimp on your warmups and cooldowns. They’re super important for muscle recovery.

This workout routine for beginners is a great way to build strength and endurance, working toward a healthier you. Just be sure to set realistic goals and stick to the program to see lasting results.

(Video) The Best 15-Minute Beginner Workout — No Equipment Needed | Class FitSugar

FAQs

Should a beginner start with full body workouts? ›

Beginners should do full-body workouts three days a week. We recommend a Monday, Wednesday, Friday training schedule. This will give them plenty of time to recover between sessions. On each day, follow the basic functional movement patterns; squat, lunge, bend, push, pull, and core, and lift weights.

What is the 15 15 15 workout plan? ›

Speaking to InStyle, she shared that her go-to workout is what she has coined the '15-15-15 method': a straightforward 15 minutes on a bike, followed by 15 minutes on a cross trainer and 15 minutes on a treadmill.

What is a good full body workout routine? ›

So here's what your full body workout A could look like: Barbell Bench Press: 3-4 sets of 6-10 reps. Barbell Back Squat: 3-4 sets of 6-10 reps. Pull-Ups: 3-4 sets of 6-10 reps. Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps.

How long should a beginner do a full-body workout? ›

According to these recommendations, beginner exercisers should work up to three to four 40-minute gym sessions per week. If that doesn't seem realistic, remember, completing a 15-minute workout is better than skipping a 40-minute workout entirely.

Is 1 full-body workout a week enough? ›

A single well-planned session every weekend may help to maintain a good fitness level that has been built up through more frequent training, but only if other factors such as your sleep, nutrition and stress levels are optimised. That said, one workout a week is infinitely better than none.

What happens if you workout everyday as a beginner? ›

You may feel you have the energy to work out every day as a beginner, but this will quickly lead to burn out and may injure your body. Take your time when starting a new workout regimen and commit to working out only for 1 – 3 days a week.

What should I workout first as a beginner? ›

Workout 1: Cardio

To begin, choose a cardio machine (like the treadmill or the elliptical) and aim to stick with it for 20 to 25 minutes or whatever seems achievable for you. Start off slow and gradually adjust the incline, resistance, or speed if you think you can handle more.

What should a beginner workout look like? ›

A typical beginner program will include two to three days of cardio and two days of strength training. You can also combine these workouts if you do not have five days to devote to exercise. Learn how to monitor your intensity. Most beginners will start working out at a moderate intensity.

What is the 12/3 30 workout rule? ›

The 12-3-30 workout is pretty straightforward: You set a treadmill to a 12-percent incline and 3.0 speed and walk for 30 minutes. “I found 12 incline, 3 speed, for 30 minutes on a treadmill was easy enough for me to do frequently but still challenging enough for me to feel accomplished after,” Giraldo said.

Is 15 minutes of exercise a day enough for beginners? ›

The key is to do enough and to do it often enough. For health, doctors should "prescribe" at least 30 minutes of moderate exercise or 15 minutes of intense exercise a day.

Is it okay to workout 15 minutes everyday? ›

Working out for just 15 minutes—yes, 15! —comes with a slew of health benefits, from upping your calorie burn and whipping your body into shape, to lowering your risk of certain diseases and even adding years on to your life.

How many days a week should you do a full body workout? ›

A full-day workout is a popular and effective training program to follow, however, it's not recommended to do one not every day. To get better results, focus on a full-body session 2-3 days a week, allowing for recovery time in between.

Is full body 3 times a week effective? ›

If you're a beginner, doing 3 full-body workouts per week will work all of your muscles often enough for you to build muscle as fast as possible, and having a day (or two) of rest between your workouts will give your body a chance to recover.

Is full body 3 days a week enough? ›

While doing a full-body workout 3 times a week certainly is possible, many experts recommend you exercise caution in doing so. Some believe that a better approach is to do the full-body workout only twice a week while engaging in less strenuous workouts the alternating three days.

How many times a day should a beginner workout? ›

“The current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.”

How many months does it take to transform your body? ›

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

How long does it take to see results from working out 5 days a week? ›

You're putting your whole heart and soul into the fitness regimen, going to the gym five days each week. You should be able to notice visible changes after about two weeks of training 5 days a week.

Can you get in shape in 2 weeks? ›

Learning how to get in shape in as little as two weeks sounds daunting, but if you're motivated and have the time and energy to devote to it, it's certainly possible. Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

Can you gain muscle from full body workout? ›

The main goal of a full-body workout is to target all of your muscle groups to efficiently and effectively promote muscle growth. Whether you're a bodybuilder of any level, are underweight, or want to build muscle following an injury or illness, a total-body workout can help you gain muscle and strength.

Can I do the same full body workout every week? ›

Performing the same routine every day can lead to excess soreness or strain. Using the same muscle groups over and over again doesn't leave any time for your muscles to repair and grow. I recommend alternating days training different muscle groups so that you give your body time to recover.

How many minutes a week should a beginner workout? ›

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

Should I workout before or after I sleep? ›

Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Now a new study, published Oct. 29, 2018, in Sports Medicine, suggests that you can exercise in the evening as long as you avoid vigorous activity for at least one hour before bedtime.

How long after you start working out do you see results? ›

Within three to six months, an individual can see a 25 to 100% improvement in their muscular fitness – providing a regular resistance program is followed. Most of the early gains in strength are the result of the neuromuscular connections learning how to produce movement.

What should I eat and drink before a workout? ›

Good snack options include:
  • An energy bar.
  • A banana, an apple or other fresh fruit.
  • Yogurt.
  • A fruit smoothie.
  • A whole-grain bagel or crackers.
  • A low-fat granola bar.
  • A peanut butter sandwich.
  • Sports drink or diluted juice.

What is the 80/20 fitness rule? ›

This means that pushing yourself too hard may not be a good strategy for reaching your fitness goals. According to the 80/20 Rule, 80% of the results (like losing weight, growing your muscles) that you achieve through your workouts come from 20% of the time (effort) you devote to training.

What is the 80/20 workout rule? ›

Simply put, the 80/20 rule of running training states that 80% of your weekly training time should be done at an easy effort level, with 20% consisting of harder running. The distinction between easy and hard is based on the athlete's ventilatory 'threshold'.

Is it better to do 2 30 minute workouts or 1 hour? ›

According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.

Do I need to workout everyday? ›

It's vital for staying fit, improving your overall well-being, and lowering your chance of health concerns, especially as you age. However, in general, it's not necessary for you to work out every single day, especially if you're doing intense exercise or pushing yourself to your limits.

What happens when you exercise every day? ›

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

What happens if you exercise 20 minutes a day? ›

Increased energy: Twenty minutes of exercise can get the body revved up and improves blood flow, which helps kick start metabolism and lifts mood.

What must you do if you plan to exercise every day? ›

As you begin your fitness program, keep these tips in mind:
  1. Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. ...
  2. Break things up if you have to. ...
  3. Be creative. ...
  4. Listen to your body. ...
  5. Be flexible.

Can 10 minutes of exercise a day make a difference? ›

10-Minute Workouts Can Help You With Your Health and Fitness Goals. Short, 10-minute workouts are better than not exercising at all and can benefit your health, fitness, and mood. These micro workouts can help you establish an exercise routine, which is especially helpful if you're not currently active.

What happens if you workout everyday for 30 minutes? ›

The specific benefits of daily 30-minute workouts, such as reduced risk of disease and increased bone density, can only be measured by your doctor. However, many positive changes will stand out to you and your loved ones, including increased energy, a firmer body, and a stronger immune system.

What is the best full body workout at home? ›

Full Body Workout
  • One-arm row.
  • Overhead press.
  • Hammer curl on one leg.
  • Kickback.
  • Deadlift.
  • Squat.
  • Lunge.
  • Bicycle crunch.
7 Nov 2022

Is it OK to do full body workouts everyday? ›

If you're at an intermediate or advanced level, you may consider increasing the number of your workouts to 4 or 5 per week. But in any case, a full body workout everyday is not recommended. Your body needs time to rest, recover and grow your muscle.

What should I do after full body workout? ›

General tips to follow
  1. Get hydrated. Rehydration is essential, especially if you've exercised intensely or broken a sweat. ...
  2. Eat a healthy snack. Plan to eat a healthy snack or meal within 45 minutes of completing your workout. ...
  3. Do light exercise on rest days. ...
  4. Don't forget to cool down.
15 Jun 2020

How many exercises should I do for a full body workout? ›

As mentioned above you should aim for 15-25 total sets per workout with each exercise being 2-3 sets of 8-12 reps. This means you should do around 5 to 8 different exercises during that single workout if you're doing 3 sets of each exercise.

How many sets should I do for a full body workout? ›

In general, a range of 1 to 3 sets of an exercise can provide benefits based on your goals, and even just one exercise per muscle group can give you results. To gain strength, it's best to stick with a few foundational exercises and concentrate your reps and sets there.

Should beginners do full body workouts or split? ›

Split workouts may not be suited for beginners. If you are new to working out, it is recommended that you start with a full-body routine. This will allow you to learn proper techniques while building your overall strength and fitness.

Can I do push ups everyday? ›

Doing pushups every day can be effective if you're looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do pushups regularly. For the best results, continue to add variety to the types of pushups you do.

Is 2 chest days a week too much? ›

Most studies have determined that total weekly volume is the determining factor in building muscle. Hitting each muscle group 2 times a week allows for optimal weekly volume. That means instead of only doing legs and chest one time a week, ideally you should be doing it two times a week.

Do full body workouts actually work? ›

Full-body workouts that combine cardio with strength training have been shown to increase fat loss, burn more calories, and reduce heart health risk factors. While cardio alone can provide these benefits, combining cardio with resistance training can increase these benefits.

How many exercises should a beginner start with? ›

To start, choose one to two exercises per muscle group, aiming for 3 sets and 10 to 12 reps as a beginner.

What happens if I do full body workout everyday? ›

Full-body workouts are a great training split to follow. However, doing a full-body workout every day is not ideal. This is because you'll be stimulating your muscles in one session, and to do this daily will not give them enough time to recover. 2-3 days is a good rule of thumb to follow.

What workout should I do everyday? ›

What Body Parts to Work on What Days?
  • Monday: Chest and triceps.
  • Tuesday: Back and biceps.
  • Wednesday: Legs and shoulders.
  • Thursday: Rest.
  • Friday: Chest and triceps.
  • Saturday: Back and biceps.
  • Sunday: Legs and shoulders.
5 Mar 2021

How long should a full body workout be? ›

A typical full-body workout of 3 sets x 10 reps of 8-10 exercises with 45-60 seconds rest between sets, if performed correctly, should take approximately 45-60 minutes.

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