All routines

Full body

by openGym, and built into the app

Three full-body days with the big lifts up front. The plan to start with when you have a gym and no idea where to begin.

Days a week
3
Per session
45 min
Level
Beginner
Goal
General fitness
Split
Full body
Sets a week
48
  • gym
  • first plan

The week

  1. Monday: Full Body A
  2. Tuesday: Rest
  3. Wednesday: Full Body B
  4. Thursday: Rest
  5. Friday: Full Body C
  6. Saturday: Rest
  7. Sunday: Rest

The 3 sessions

Full Body A

6 exercises, 16 sets
  1. Barbell full squat 3 × 8 reps
  2. Barbell bench press 3 × 8 reps
  3. Cable lat pulldown full range of motion 3 × 10 reps
  4. Lever lying leg curl 3 × 12 reps
  5. Dumbbell lateral raise 2 × 12 reps
  6. Barbell curl 2 × 12 reps
Add Full Body A to openGym

Full Body B

6 exercises, 16 sets
  1. Barbell romanian deadlift 3 × 8 reps
  2. Barbell incline bench press 3 × 10 reps
  3. Cable rope seated row 3 × 10 reps
  4. Lever leg extension 3 × 12 reps
  5. Dumbbell lateral raise 2 × 12 reps
  6. Cable triceps pushdown (v-bar) 2 × 12 reps
Add Full Body B to openGym

Full Body C

6 exercises, 16 sets
  1. Sled 45° leg press 3 × 10 reps
  2. Barbell bench press 2 × 10 reps
  3. Barbell bent over row 3 × 10 reps
  4. Dumbbell standing overhead press 2 × 10 reps
  5. Lever lying leg curl 3 × 12 reps
  6. Lever standing calf raise 3 × 15 reps
Add Full Body C to openGym

Where the work goes

48 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Hamstrings13.5 sets
  • Quads9 sets
  • Calves9 sets
  • Upper back8.5 sets
  • Chest8 sets
  • Triceps7 sets
  • Biceps6.5 sets
  • Front delts6 sets
  • Side delts5 sets
  • Forearms5 sets
  • Glutes4.5 sets
  • Lats3 sets

What you need

  • Bench
  • Dumbbells
  • Barbell
  • Cable
  • Machines

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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