3 Intermediate Full Body Workouts

Written By Kirsty Bolukbasi

A 3-day full-body workout is highly efficient, providing balanced muscle stimulation and recovery while saving time, making it ideal for intermediate trainees. By training all major muscle groups in each session, you boost muscle growth, strength, and fat loss through frequent exposure to compound movements and increased metabolic activity.

It supports recovery with rest days that prevent overtraining and allows long-term sustainability by reducing burnout. Adaptable for various goals—whether hypertrophy, strength, or endurance—it enhances overall athleticism, coordination, and core stability. Additionally, its versatility leaves room for other activities like cardio, sports, or hobbies, making it a practical and effective routine for consistent progress.

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Warm-Up: Start each workout with 5-10 minutes of light cardio and dynamic stretching. Click here for a warm-up routine to incorporate into your training.

Day 1: Strength-Focused Full Body

Goal: Build strength with compound lifts.
Rest: 2-3 minutes between heavy sets.

  1. Squat (Barbell/Back Squat) – 4 sets of 6-8 reps

  2. Bench Press – 4 sets of 6-8 reps

  3. Barbell Row – 4 sets of 6-8 reps

  4. Overhead Press (Barbell or Dumbbell) – 3 sets of 6-8 reps

  5. Romanian Deadlift – 3 sets of 6-8 reps

  6. Hanging Leg Raises – 3 sets of 15-20 reps

Day 2: Hypertrophy-Focused Full Body

Goal: Build muscle with moderate reps and controlled movements.
Rest: 60-90 seconds between sets.

  1. Deadlift (Conventional or Trap Bar) – 4 sets of 5 reps

  2. Incline Dumbbell Press – 3 sets of 10-12 reps

  3. Pull-Ups (Weighted if possible) – 3 sets of 8-12 reps

  4. Bulgarian Split Squats (Each Leg) – 3 sets of 10-12 reps

  5. Cable or Dumbbell Lateral Raises – 3 sets of 12-15 reps

  6. Plank (Weighted or Bodyweight) – 3 sets of 45-60 seconds

Day 3: Endurance & Conditioning Full Body

Goal: Improve muscular endurance and conditioning.
Rest: 30-60 seconds between sets.

  1. Goblet Squat (Dumbbell or Kettlebell) – 3 sets of 15-20 reps

  2. Push-Ups (Weighted or Variations) – 3 sets of 12-20 reps

  3. Kettlebell Swing – 3 sets of 20 reps

  4. Renegade Rows (Each Arm) – 3 sets of 12-15 reps

  5. Walking Lunges (Each Leg) – 3 sets of 12-15 steps

  6. Russian Twists (Weighted) – 3 sets of 20 twists (10 per side)

Cool Down: Stretch or foam roll for 5-10 minutes post-workout to enhance recovery.

Kirsty Bolukbasi
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