Full body workout plan: train everything, three times a week
Busy weeks are where split routines fall apart: miss leg day and your legs wait 14 days. A full body workout plan trains every major muscle each session, so 2 or 3 workouts a week still add up. This prompt has your todo.is agent write rotating A, B and C sessions that fit your time and gear, with a weekly log.
The prompt
- Create a full body workout plan for [DAYS PER WEEK] days a week, about [MINUTES] minutes each, for [WEEKS] weeks. I train at [WHERE] and my goal is [GOAL]. Each session should hit a squat or lunge, a hinge, a push, a pull and a core move, with different exercises on days A, B and C so I'm not bored. Use supersets of non-competing moves to save time. Give sets, reps, rest and a simple rule for adding weight. Put it in a Word document I can edit and add the sessions to my Google Calendar on [TRAINING DAYS] at [TIME].
What to change
- [DAYS PER WEEK]: 2 or 3 work best for full body. E.g. "3".
- [MINUTES]: E.g. "45".
- [WEEKS]: E.g. "8".
- [WHERE]: E.g. "a gym", "home with a barbell and rack", "home with dumbbells".
- [GOAL]: E.g. "get stronger and lean", "general fitness".
- [TRAINING DAYS]: E.g. "Monday, Wednesday, Friday".
- [TIME]: E.g. "18:30". Needs Google connected for the calendar.
Example result
- Full body plan: 3 days a week, 45 minutes
- 8 weeks · gym · goal: get stronger and lean · Mon, Wed, Fri at 18:30
- How each session works
- • One squat or lunge, one hinge, one push, one pull, one core move
- • Moves marked A1/A2 are a superset: do one set of each, then rest
- Day A (Monday)
- • A1 Goblet or back squat: 3 x 6 to 8, rest 90 s after the pair
- • A2 Lat pulldown: 3 x 8 to 10
- • B1 Dumbbell bench press: 3 x 8 to 10
- • B2 Romanian deadlift: 3 x 8 to 10, rest 90 s
- • Plank: 3 x 30 to 45 s
- Day B (Wednesday)
- • A1 Trap bar or conventional deadlift: 3 x 5, rest 2 min
- • A2 Push-ups: 3 x 8 to 15
- • B1 Reverse lunge: 3 x 8 each leg
- • B2 Seated cable row: 3 x 10 to 12, rest 90 s
- • Pallof press: 3 x 10 each side
- Day C (Friday)
- • A1 Leg press or front squat: 3 x 8 to 10
- • A2 Pull-ups or assisted pull-ups: 3 x 5 to 8
- • B1 Standing dumbbell shoulder press: 3 x 8 to 10
- • B2 Hip thrust: 3 x 10, rest 90 s
- • Farmer's carry: 3 x 30 m
- Warm-up (6 min)
- • 3 min rower or bike, then 2 light sets of the first exercise
- Progression
- • Weeks 1 to 2: leave 3 reps in reserve to learn the moves
- • Weeks 3 to 8: leave 1 to 2 reps in reserve
- • Hit the top of the range on all sets: add 2.5 to 5 kg next time
- Only 2 days this week?
- • Do Day A and Day B. Every muscle still gets trained twice.
How to do it with todo.is
- Copy the prompt and fill in days, minutes, weeks, place, goal and your training days and time.
- Connect Google in todo.is if you want the sessions in your calendar, then paste the prompt on the Today screen.
- You get an editable Word document with A, B and C sessions, and each session appears in Google Calendar.
- Reply "I can only do 2 days now" or "swap the deadlift" and your agent updates the plan and the calendar.
Tips for a better result
- Leave at least one rest day between full body sessions. Recovery is when you get stronger.
- Supersets of a lower and an upper move keep sessions short without making them sloppy.
- Keep the first exercise of each day the same for 4 weeks so you can see real progress on it.
- Ask for a 20-minute version of each day for weeks when life gets busy.
full body workout plan: FAQ
- Is a full body workout 3 times a week enough? Yes. Three full body sessions train each muscle three times a week, which is plenty for strength and muscle for most people.
- Can I do a full body workout every day? Hard full body training every day leaves little time to recover. Two to four sessions a week with rest days between works better.
- Is full body or a split better for building muscle? Both work when total weekly sets are similar. Full body suits people with fewer training days; splits suit people who train 5 or 6 days.
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