How can I design a full body workout gym plan that delivers balanced strength, hypertrophy, and endurance in 6 weeks?

Designing a robust full body workout plan requires aligning training variables with clear goals: build strength, stimulate muscle growth (hypertrophy), and improve muscular endurance. In this guide, you’ll find a practical framework you can apply in most commercial gyms, whether you train 3 or 4 days per week. The plan leans on evidence-based principles: movement-pattern coverage, progressive overload, smart periodization, and recovery optimization. By week 6, you should see improved 1RM benchmarks, higher average training loads, and better work capacity without a spike in injury risk.

Key considerations underpinning the framework include weekly frequency, set/rep ranges, exercise selection, and autoregulation. The goal is to hit all major muscle groups with compound lifts at the core, complemented by targeted hypertrophy work and a minimal but effective conditioning component. Real-world results come from consistent adherence, precise technique, and thoughtful progression rather than extreme intensities. The plan below is designed to be adaptable for beginners advancing to intermediates, with substitutions for equipment and movement constraints.

• 3 full-body workouts per week for beginners; 3–4 for intermediates with a slightly higher volume per session.
• Volume and intensity: Compound lifts in the 3–5 sets of 5–8 reps (strength focus) or 3–4 sets of 8–12 reps (hypertrophy focus), with accessory work 2–3 sets of 8–15 reps.
• Progression: Gradually increase load by 2–5% each week or add 1–2 reps per set, maintaining technique and control.
• Recovery: Prioritize sleep, protein intake (~1.6–2.2 g/kg/day), and 1–2 light mobility or cardio days on off days.

Below you’ll find concrete guidelines, a week-by-week progression, and practical tips to customize the plan to your gym and equipment availability. The structure uses three pillars: movement quality, progressive overload, and sustainable recovery. Each training day centers on a core movement pattern, followed by hypertrophy-focused work and a finishing circuit for endurance and conditioning.

Principles for a well-rounded full-body plan

Apply these principles to ensure coverage of all essential qualities while minimizing wasted effort.

• Include squat, hinge, push, pull, vertical pull, horizontal push, single-leg work, and core. This balances musculature and reduces injury risk.
• Prioritize 1–2 primary lifts per session with a strength-oriented rep range (5x5, 4x6, or 3x5) before moving to hypertrophy work.
• Finish with accessory sets in the 8–12 rep range (or 12–15 for endurance focused work) to promote muscle growth and work capacity.
• Use a controlled tempo (3–0–1–1 or 2–0–1–1) with full ROM, especially for squats and hinges. Prioritize form over load.
• If you feel fatigued or under-recovered, reduce load slightly or swap a heavy set for a technique-focused rep range.

Exercise selection framework

Map movements to patterns and choose accessible variations that suit your equipment. A typical full-body day might include:

• Back squat, goblet squat, leg press (primary driver of leg strength).
• Romanian deadlift, kettlebell swing, hip hinge variation (glute-dominant).
• Bench press, incline dumbbell press, push-ups (horizontal pressing).
• Barbell row, dumbbell row, assisted pull-ups (horizontal/vertical pull strategies).
• Pull-ups or lat pulldowns to target lats and upper back.
• Pallof press, anti-rotation with cable, farmer carries, planks for functional stability.

Substitutions: Swap barbell lifts for dumbbells, machines, or resistance bands as needed. If equipment is limited, prioritize compound bodyweight progressions (pistol squats, archer push-ups) or machine-based alternatives that preserve tempo and ROM.

What does a sample 4-week progression look like for a full body gym plan?

A structured 4-week progression helps you establish a foundation, build confidence in technique, and introduce overload in a controlled way. The plan assumes three workouts per week (Mon/Wed/Fri) with 60–75 minutes per session. Each week includes a primary lifting block, a secondary hypertrophy block, and a finisher that cultivates endurance and motor control. Below are two subsections that break down Weeks 1–2 and Weeks 3–4, with specific rep schemes and example exercises.

Weeks 1–2: Foundation and technique

Goals: learn movements, establish baseline loads, and dial in tempo. Use moderate loads and emphasize technique. Sample session structure:

• Warm-up: 8–10 minutes (joint mobility + light cardio).
• Main lifts (3 sets each):
  • Squat 3x5 at 70–75% 1RM
  • Hinge (Romanian deadlift) 3x6 at 65–70%
  • Push (bench press or push-up) 3x6–8
  • Pull (barbell row) 3x6–8
• Accessory work: 2–3 exercises, 2–3 sets of 8–12 reps (lateral raises, hamstring curls, calf raises).
• Finisher: 6–8 minutes of conditioning (row or bike at moderate pace, 20–30s on/40–60s off).
• Cool-down: mobility and static stretching for hips, shoulders, and thoracic spine.

Progression cue: increase weight by 2.5–5 kg on main lifts if all sets were completed with solid technique. If form suffered, stay at the same weight and add one additional rep or adjust tempo for control.

Weeks 3–4: Intensification and overload

Goals: increase training stress slightly while maintaining technique. Adjust rep ranges to encourage strength gains and hypertrophy adaptations. Sample session structure:

• Warm-up: 8–10 minutes with dynamic mobility and activation drills.
• Main lifts (3–4 sets):
  • Squat 4x5 at 75–80% 1RM
  • Hinge (Romanian deadlift) 4x6 at 70–75%
  • Push 4x6–8
  • Pull 4x6–8
• Accessory work: 2–3 exercises, 3x8–12 with emphasis on contraction and tempo (exhale through exertion, controlled descent).
• Finisher: conditional circuit (e.g., 3 rounds, 45s each station, minimal rest).
• Recovery and nutrition emphasis: ensure protein targets are met and sleep is prioritized.

Progression cue: add 2.5–10 kg to total workload per week across all lifts if all sets were completed with desired form and no joint pain. If fatigue accumulates, incorporate a deload week in Week 5 or scale back intensity for one cycle.

What are essential movement patterns and substitutions for different equipment levels?

Whether you train in a large commercial gym or a small studio with limited equipment, maintaining movement diversity is essential. This section maps core patterns to practical substitutions to ensure consistent progress and reduced injury risk.

Movement pattern mapping

Use the following blueprint to structure each session:

• Barbell back squat, goblet squat, trap bar squat, or leg press to drive quad and glute development.
• Romanian deadlift, kettlebell swing, hip thrust, or cable pull-throughs for posterior chain strength.
• Barbell or dumbbell bench press, incline press, or push-ups for chest and triceps development.
• Barbell row, dumbbell row, or seated cable row for upper back strength and scapular control.
• Pull-ups, lat pulldowns, or assisted variations to target lats and upper back mass.
• Planks, Pallof presses, anti-rotation carries, and farmer carries for trunk stability during loading.

Substitutions by equipment level:

• Use dumbbells, resistance bands, or kettlebells to replicate pressing and pulling patterns with similar ROM.
• Machines can stabilize joints and help with technique; replace heavy free weights with machines when starting out, then progressively shift back to free weights as confidence grows.
• If no equipment is available, progressions like tempo squats, elevated push-ups, inverted rows, and single-leg variations still deliver meaningful overload as you gain strength.