A full-body workout split is excellent for fat loss with muscle retention — especially if you train 3x per week with compound lifts. It's simple, time-efficient, and hits every major muscle group each session.
Let’s break it down:
✅ Why Full-Body 3x/Week Works
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Trains every muscle multiple times/week → optimal for maintaining muscle
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Works well with a calorie deficit (less volume = less fatigue)
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Easy to recover from with proper rest/cardio days
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Great for beginners and intermediates, and even advanced lifters when cutting
🧱 Best Compound Movements (Full-Body Focus)
These hit multiple muscle groups efficiently:
| Movement Type | Best Compound Exercise(s) | Muscles Worked |
|---|---|---|
| Lower Body Push | Squat (back or front) | Quads, glutes, core |
| Lower Body Pull | Deadlift (conventional or RDL) | Hamstrings, glutes, back |
| Upper Body Push | Bench Press / Overhead Press | Chest, shoulders, triceps |
| Upper Body Pull | Pull-Ups / Barbell Rows | Back, biceps, grip |
| Core & Stabilizer | Plank / Hanging Leg Raise / Ab Rollout | Abs, lower back, stabilizers |
You don’t need to hit all of these every day — just 4–6 exercises per workout with good recovery.
🔁 Sample Full-Body Workout Plan (3 Days)
🗓 Weekly Split
| Day | Workout |
|---|---|
| Monday | Full-Body A |
| Tuesday | Cardio (LISS or HIIT) |
| Wednesday | Full-Body B |
| Thursday | Cardio |
| Friday | Full-Body A |
| Saturday | Optional Walk / Recovery |
| Sunday | Rest |
Alternate A and B each week (e.g., ABA → BAB → ABA, etc.)
🏋️ Full-Body Workout A
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Barbell Back Squat | 3–4 × 5–8 | Focus on full range, core tight |
| Bench Press | 3–4 × 6–10 | Add weight when reps feel strong |
| Barbell Row | 3 × 8–10 | Keep back flat, control the eccentric |
| Hanging Leg Raises | 3 × 10–15 | Or substitute planks or ab wheel |
🏋️ Full-Body Workout B
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Deadlift (or RDL) | 3–4 × 4–6 | Heaviest lift, go hard but controlled |
| Overhead Press | 3–4 × 6–10 | Can alternate dumbbells/barbell |
| Pull-Ups / Lat Pulldown | 3 × 8–12 | Use band or machine if needed |
| Weighted Plank / Ab Rollout | 3 × 30–45 sec / 10 reps | Great for core and shoulder stability |
💓 Cardio Days (Tue/Thu)
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LISS (Low-Intensity Steady-State): 30–45 min walk, bike, elliptical
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OR HIIT: 10–20 min sprint intervals (1:3 sprint:rest ratio)
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Keep it sustainable — goal is fat burning & recovery, not punishment
🔄 How to Apply Progressive Overload Here
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Start with moderate weights and log your sets
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Every week, aim to:
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Add 5 lbs to 1–2 lifts
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OR add 1–2 reps per set
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OR reduce rest time slightly
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Once a lift stalls for 2+ weeks, try changing grip, stance, or using a variation (e.g., front squat instead of back squat)
💪 Final Tips
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Keep workouts under 60–75 minutes
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Prioritize form — full-body sessions are demanding
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Fuel well — full-body workouts + a cut = high protein and sleep needed
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Rest days matter — don’t train 5x full-body per week; 3 is optimal
Want me to build this out as a Google Sheet with weights to log and progression guidelines? I can do that, or customize based on your current lifts/goals.
