Full Body Workouts at Home
Choose a two-day or three-day routine, follow the exercise guides, and plan your training around the equipment you have.
Your training plan at a glance
Choose one schedule below. You do not need to complete every routine on this page.
Two days: Day A and Day B, for example Monday and Thursday.
Three days: sessions A, B, and C, for example Monday, Wednesday, and Friday.
Equipment: dumbbells, bands, a secure pull-up bar, and a bench. Some options use dip bars.
New to lifting? Start with our beginner training programs before attempting demanding pull-ups and dips.
Allow a full day between training the same muscle groups. Source: Mayo Clinic.
How to use these routines
Warm up first. Spend 5–10 minutes walking or doing another easy aerobic activity before lifting.
Check the exercise guide. Tap an exercise name for instructions. Use a comfortable range of motion and stop an exercise if it causes pain.
Adjust the workload. The sets below are example targets, not a requirement for every reader. Start lighter and with fewer sets if needed; rest between sets until you can repeat the movement with control.
Track your sessions. Record your weight, sets, and reps. Increase resistance gradually rather than rushing through repetitions.
AMRAP means “as many repetitions as possible.” Stop when you can no longer maintain good technique.
Need a different setup? Explore dumbbell workouts or resistance-band training. Warm-up and recovery guidance: Mayo Clinic.
Lower Body Movements
Exercises that target the legs and glutes.
Examples:
Squats
Lunges
Romanian deadlifts
Step-ups
Upper Body Push Exercises
Movements where you push weight away from your body.
Examples:
Push-ups
Shoulder press
Dumbbell bench press
Upper Body Pull Exercises
Movements that strengthen the back and biceps.
Examples:
Rows
Pull-ups
Resistance band pulls
Core Training
Exercises that improve stability and posture.
Examples:
Planks
Leg raises
Russian twists
Whether you use bodyweight exercises, dumbbells, resistance bands, or barbells, the key is consistency and progressive improvement over time. Start simple, focus on proper form, and build from there.
2 Days/Week Workout
Day A
4 sets × 8–12 reps
Slow eccentric, deep range
2. Pull-Ups / Band-Assisted Pull-Ups
4 sets × 5–10 reps
Use bands if needed
3. Dumbbell Bench Press or Dips
4 sets × 8–12 reps
Dips = harder chest/triceps focus
3 sets × 10–15 reps each side
3 sets × 10–12 reps
2–3 sets × 15–20 reps
7. Core: Hanging Knee Raises or Plank
3 rounds
Day B
4 sets × 8–12 each leg
2. Dumbbell Romanian Deadlift or Single-Leg RDL
4 sets × 8–12
3. Dips or Banded Push-Ups
4 sets × 8–15
4. Chin-Ups
4 sets × 5–10
3 sets × 8–12
2–3 sets × 15–20
7. Core: Russian Twists
3 rounds
Option 2
Day A
Goblet Squat — 4×10
Pull-Ups — 4×AMRAP
Dumbbell Incline Press — 4×10
Single-Leg Romanian Deadlift — 3×12
Plank — 60 seconds
Day B
Bulgarian Split Squat — 4×10
Chin-Ups — 4×AMRAP
Dips — 4×10
DB Seated Shoulder Press — 3×10
Hanging Knee Raise — 3×12
Best Exercise Upgrades Over Time
As you get stronger:
Goblet squat → double DB front squat
Push-ups → banded push-ups → weighted dips
Rows → chest-supported DB rows
Pull-ups → weighted pull-ups
RDL → single-leg RDL
Best 3-Day Full Body Split
Full Body A — Strength Focus
Heavier compounds, lower reps.
1. Goblet Lunge
4×6–10
2. Pull-Ups
4×5–8
3. Dips
4×6–10
4. Deadlift
4×8–10
5. Renegade Row
3×8–12
3×15–20
3×10–15
Full Body C — Athletic / Balanced
Slightly higher tempo and conditioning.
4×8–12
2. Pull-Ups or Banded Pull-Down
4×AMRAP
3. Push-Ups (Band-Resisted if possible)
4×12–20
3×10–12 each leg
3×10–15
6. Dips Burnout
2–3×AMRAP
Optional Arm Finishers
Add after workouts if desired.
Biceps
Triceps
2–3 sets each.