Sample "Advanced" Full Body Program Template

07/24/2026 Workout of the Day. Full Body

Warm up: single leg calf raise, adduction glute bridges, dead bugs

Ex 1: pullups-2x6-12

Ex 2: box step ups-2x6-12

Ex 3: dumbbell lateral raise-2x10-15

Ex 4: single leg RDL-2x6-12

Ex 5: incline dumbbell curls-2x6-12

Ex 6: single arm cable pushdowns-2x10-15

Total Time = 33 minutes

This is such a simple training template.

2-3 days per week (even up to 4 sessions every 8 days if you just train on a cyclical every other day cycle).

Warm up: hips/glutes. Calves (because I don't train them directly often in this template. So I just throw in a set as part of my “warm up”). Abs/core.

Ex 1: Pull pattern

Ex 2: Squat/lunge pattern

Ex 3: push pattern (shoulder or chest variation)

Ex 4: hinge pattern

Ex 5: bicep isolation

Ex 6: tricep isolation

I like 2 sets per exercise.

If you have more energy, better recovery, train less intensely (leaving more than 3 reps in reserve each set), or more time available to train: feel free to do 3 sets per exercise.

I usually like keeping my training around 30-40 minutes (that just works for my mind, body, and nature), and I train pretty intensely and close to failure, and I tend to need/therefore take 2+ minutes of rest between each set of most exercise. Furthermore, I've learned as I've become more experienced lifting, I get more out of each set then I did as a newer lifter (maybe it's because I'm stronger, maybe my improved mind-muscle connection, probably both), so I feel pretty much tapped out after 2 sets for each exercise anyway and I respond well from 2 sets. And I get pretty darn sore from just 2 sets per exercise, and I want to maintain a training frequency of 3-4 days per week, so I prioritize recovery, intensity, time efficiency, and frequency (3 sessions per week per muscle group/general patterns) over volume. So I am perfectly content – and benefit from – just 2 sets per exercises.

Train 2-3 days per week.

Train hard.

If you're looking where to start, a full body template similar to this will do you very well. If you have less time, check out some of my previous articles where I discus similar full body templates using just 4 or 5 exercises per session.

And no — full body routines are not just for beginners. There's a reason so many advanced lifters are switching to full body training and continuing to make gains. It works.

It's also a practical option for most people who need efficient, productive training to make progress without making training, gym, recovering from training their entire job, life, and personality.

Simplify and apply.

Full Body is a good option.

So is upper/lower.

So is full body/upper/lower.

So is 3 day PPL.

So is 3 day Arnold split.

These are all good options.

Experiment for 6-12 weeks with each and see what is most enjoyable and productive for you.

But for most people, the efficiency and frequency of full body makes most sense for gaining with 2-3 sessions per week, and it's the reason most of my clients use a similar template as the one above, or a 4 or 5 exercise variation.