MyPerfectSplit

Why Choose Full Body?

The full body split trains all major muscle groups in each workout, making it one of the simplest and most efficient training styles.

This split is ideal for beginners, busy students, or anyone who can only train one to three days per week while still making consistent progress.

Full Body Day 1

• Back Squat — 3 sets of 5–8 reps
• Barbell Bench Press — 3 sets of 6–10 reps
• Pull-Up / Lat Pulldown — 3 sets of 8–12 reps, or AMRAP for pull-ups
• Romanian Deadlift — 3 sets of 8–10 reps
• Shoulder Press — 2–3 sets of 8–10 reps
• Plank — 3 sets of 30–60 seconds

Full Body Day 2

• Leg Press — 3 sets of 10–15 reps
• Push-Up — 3 sets AMRAP
• Barbell Row — 3 sets of 6–10 reps
• Lateral Raise — 3 sets of 12–20 reps
• Barbell Curl — 2–3 sets of 10–12 reps
• Hanging Leg Raise — 3 sets of 8–15 reps

Full Body Day 3

• Back Squat — 3 sets of 5–8 reps
• Incline Dumbbell Press — 3 sets of 8–12 reps
• Seated Cable Row — 3 sets of 8–12 reps
• Romanian Deadlift — 3 sets of 8–10 reps
• Tricep Pushdown — 2–3 sets of 10–15 reps
• Cable Crunch — 3 sets of 10–15 reps

Intensity Notes

• For compound lifts, stop about 1–2 reps before failure.
• For isolation exercises, you can go closer to failure on the last set.
• AMRAP means “as many reps as possible” with good form.

Example Weekly Schedules

1 Day Per Week

• Monday: Full Body Day 1
• Tuesday: Rest
• Wednesday: Rest
• Thursday: Rest
• Friday: Rest
• Saturday: Rest
• Sunday: Rest

2 Days Per Week

• Monday: Full Body Day 1
• Tuesday: Rest
• Wednesday: Rest
• Thursday: Full Body Day 2
• Friday: Rest
• Saturday: Rest
• Sunday: Rest

3 Days Per Week

• Monday: Full Body Day 1
• Tuesday: Rest
• Wednesday: Full Body Day 2
• Thursday: Rest
• Friday: Full Body Day 3
• Saturday: Rest
• Sunday: Rest