Beginner workout plan: from full body to split

Eight weeks in four stages, from full body three times a week to a four-day split, with every set, rep range and RIR written out.

This plan takes you through the four most common training splits, two weeks each: full body three times a week, then upper/lower four times, then push, legs and pull, and finally a four-day body part split. The main lifts (squat, bench press, barbell row, overhead press, Romanian deadlift and lat pulldown) stay in every stage, so your weights carry over and you get to know each split before you pick one for the long run. A session takes about 50-60 minutes.

SplitDays a weekLevelWeeksMinutesSets a weekEquipmentIn the app
Full body → split3–4Beginner8≈25–3551–74Barbell, Machines, Dumbbells, BodyweightFull Body to Split

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full Body to Split

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Good fit if

  • You are new to the gym or coming back after a long break and want a plan for two months.
  • You want to try full body, upper/lower, push/pull/legs and a split before you settle on one.
  • You can train 3-4 times a week for about an hour and have a barbell available.

Take another plan if

  • You'd rather keep one split for all 8 weeks: take the 3-day full body plan.
  • You have trained regularly for over a year and your weights go up slowly: take an intermediate plan.

Stage 1: weeks 1-2 · Full body

MonTueWedThuFriSatSun
Full BodyRestFull BodyRestFull BodyRestRest

Missed a day? Do the next session in order: the app runs the sessions in sequence.

In stages 2 and 4 you train Monday, Tuesday, Thursday and Friday. Other days work too, as long as the same heavy lift doesn't fall on two days in a row.

The plan, stage 1

The first week of each stage is calibration: pick a weight for the bottom of each range with one more rep in reserve than in the second week. The RIR column shows the first week → the second. A set marked 12+ is as many reps as you can, at least 12.

Tempo 3-0-1-0: 3 s lowering, 0 s pause in the stretch, 1 s lifting, 0 s pause in the squeeze. X: lift as fast as you can while staying in control.

What RIR means →How to read tempo →

B2fx3×8–12 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Squat3 × 8–123 → 2–2:00
BBarbell Bench Press3 × 8–123 → 2–2:00
CBarbell Bent Over Row2 × 8–123 → 2–2:00
DRomanian Deadlift2 × 10–143 → 2–2:00
EBarbell Overhead Press2 × 8–123 → 2–1:30
FCable Lat Pulldown2 × 10–143 → 2–1:30
GEZ-Bar Biceps Curl2 × 10–153 → 2–1:00
HCable Triceps Pushdown2 × 10–153 → 2–1:00

18 working sets · ≈35 min

B2fx3×8–12 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Squat3 × 8–123 → 2–2:00
BBarbell Bench Press3 × 8–123 → 2–2:00
CBarbell Bent Over Row2 × 8–123 → 2–2:00
DRomanian Deadlift2 × 10–143 → 2–2:00
EBarbell Overhead Press2 × 8–123 → 2–1:30
FCable Lat Pulldown2 × 10–143 → 2–1:30
GEZ-Bar Biceps Curl2 × 10–153 → 2–1:00
HCable Triceps Pushdown2 × 10–153 → 2–1:00

18 working sets · ≈35 min

B2fx3×8–12 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Squat3 × 8–123 → 2–2:00
BBarbell Bench Press3 × 8–123 → 2–2:00
CBarbell Bent Over Row2 × 8–123 → 2–2:00
DRomanian Deadlift2 × 10–143 → 2–2:00
EBarbell Overhead Press2 × 8–123 → 2–1:30
FCable Lat Pulldown2 × 10–143 → 2–1:30
GEZ-Bar Biceps Curl2 × 10–153 → 2–1:00
HCable Triceps Pushdown2 × 10–153 → 2–1:00

18 working sets · ≈35 min

Stage 2: weeks 3-4 · Upper/Lower

MonTueWedThuFriSatSun
UpperLowerRestUpperLowerRestRest

The plan, stage 2

B2fx3×8–12 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Bench Press3 × 8–123 → 2–2:00
BBarbell Bent Over Row3 × 8–123 → 2–2:00
CBarbell Overhead Press2 × 8–123 → 2–1:30
DCable Lat Pulldown3 × 10–143 → 2–1:30
EIncline Dumbbell Chest Fly2 × 10–153 → 2–1:00
FDumbbell Lateral Raise2 × 12–203 → 2–1:00
GEZ-Bar Biceps Curl2 × 10–153 → 2–1:00
HRope Triceps Pushdown2 × 10–153 → 2–1:00

19 working sets · ≈35 min

B2fx3×8–12 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Squat3 × 8–123 → 2–2:00
BRomanian Deadlift3 × 8–123 → 2–2:00
CSeated Leg Extension Machine2 × 10–153 → 2–1:00
DProne Lying Leg Curl3 × 10–153 → 2–1:00
ECalf Leg Press3 × 12–203 → 2–1:00
FReverse Crunches2 × 12+––1:00
GMachine Abdominal Crunches2 × 12+––1:00

18 working sets · ≈30 min

B2fx3×8–12 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Bench Press3 × 8–123 → 2–2:00
BBarbell Bent Over Row3 × 8–123 → 2–2:00
CBarbell Overhead Press2 × 8–123 → 2–1:30
DCable Lat Pulldown3 × 10–143 → 2–1:30
EIncline Dumbbell Chest Fly2 × 10–153 → 2–1:00
FDumbbell Lateral Raise2 × 12–203 → 2–1:00
GEZ-Bar Biceps Curl2 × 10–153 → 2–1:00
HRope Triceps Pushdown2 × 10–153 → 2–1:00

19 working sets · ≈35 min

B2fx3×8–12 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Squat3 × 8–123 → 2–2:00
BRomanian Deadlift3 × 8–123 → 2–2:00
CSeated Leg Extension Machine2 × 10–153 → 2–1:00
DProne Lying Leg Curl3 × 10–153 → 2–1:00
ECalf Leg Press3 × 12–203 → 2–1:00
FReverse Crunches2 × 12+––1:00
GMachine Abdominal Crunches2 × 12+––1:00

18 working sets · ≈30 min

Stage 3: weeks 5-6 · PPL

MonTueWedThuFriSatSun
PushRestLegsRestPullRestRest

The plan, stage 3

B2fx3×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Bench Press3 × 6–103 → 2–2:00
BIncline Dumbbell Bench Press3 × 8–123 → 2–1:30
CBarbell Overhead Press3 × 6–103 → 2–2:00
DDumbbell Lateral Raise3 × 12–203 → 2–1:00
EClose Grip Bench Press2 × 8–123 → 2–1:30
FCable Triceps Pushdown2 × 10–153 → 2–1:00

16 working sets · ≈30 min

B2fx3×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Squat3 × 6–103 → 2–2:30
BRomanian Deadlift3 × 8–123 → 2–2:00
CLeg Press3 × 10–153 → 2–1:30
DSeated Leg Extension Machine2 × 10–153 → 2–1:00
EProne Lying Leg Curl3 × 10–153 → 2–1:00
FCalf Leg Press3 × 12–203 → 2–1:00
GKneeling Cable Abs Crunches2 × 10–153 → 2–1:00

19 working sets · ≈35 min

B2fx3×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Bent Over Row3 × 6–103 → 2–2:00
BCable Neutral Grip Lat Pulldown3 × 8–123 → 2–1:30
CSeated Cable Row3 × 8–123 → 2–1:30
DDumbbell Shoulder Shrugs2 × 10–153 → 2–1:00
EEZ-Bar Biceps Curl3 × 8–123 → 2–1:00
FDumbbell Incline Hammer Curl2 × 10–143 → 2–1:00

16 working sets · ≈25 min

Stage 4: weeks 7-8 · Split

MonTueWedThuFriSatSun
Chest & TricepsBack & BicepsRestLegsShouldersRestRest

The plan, stage 4

B2fx4×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Bench Press4 × 6–103 → 2–2:30
BIncline Dumbbell Bench Press3 × 8–123 → 2–1:30
CMachine Chest Fly2 × 10–153 → 2–1:00
DClose Grip Bench Press3 × 6–103 → 2–2:00
EDumbbell Seated Triceps Extension2 × 10–143 → 2–1:00
FHanging Straight Leg Raise2 × 8–123 → 2–1:00

16 working sets · ≈30 min

B2fx4×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Bent Over Row4 × 6–103 → 2–2:30
BCable Neutral Grip Lat Pulldown3 × 8–123 → 2–1:30
CSeated Cable Row3 × 8–123 → 2–1:30
DRope Straight-Arm Lat Pulldown2 × 10–153 → 2–1:00
EEZ-Bar Biceps Curl3 × 8–123 → 2–1:00
FDumbbell Incline Hammer Curl2 × 10–143 → 2–1:00

17 working sets · ≈30 min

B2fx4×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Squat4 × 6–103 → 2–2:30
BRomanian Deadlift3 × 8–123 → 2–2:00
CLeg Press3 × 10–153 → 2–1:30
DSeated Leg Extension Machine2 × 10–153 → 2–1:00
EProne Lying Leg Curl3 × 10–153 → 2–1:00
FCalf Leg Press3 × 12–203 → 2–1:00

18 working sets · ≈35 min

B2fx4×6–10 · RIR 2
ExerciseSets × repsRIRTempoRestNotes
ABarbell Overhead Press4 × 6–103 → 2–2:30
BDumbbell Lateral Raise3 × 12–203 → 2–1:00
CBarbell Shoulder Grip Upright Row2 × 8–123 → 2–1:30
DDumbbell Seated Bent Over High Row3 × 12–203 → 2–1:00
EBarbell Shoulder Shrug2 × 8–123 → 2–1:30
FKneeling Cable Abs Crunches2 × 10–153 → 2–1:00
GReverse Crunches2 × 12+––1:00

18 working sets · ≈35 min

Track this plan for free

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Week by week

W1W2W3W4W5W6W7W8
StageFull bodyFull bodyUpper/LowerUpper/LowerPPLPPLSplitSplit
PhaseCalibrationBuildCalibrationBuildCalibrationBuildCalibrationBuild
RIR32323232
Working sets5454747451516969
What to doFind your weightsReps, then weightFind your weightsReps, then weightFind your weightsReps, then weightFind your weightsReps, then weight
Done: Session 1
Done: Session 2
Done: Session 3
Done: Session 4––––

No planned deload: beginners recover between sessions at this volume. If two sessions in a row go backwards, take an easy week.

Saved only in this browser. The app keeps your weights and reps.

How to progress on this plan

The simplest method that works on any plan: double progression. Keep the weight and add reps while you finish your sets with the reserve in the RIR column. When every set reaches the top of the range, add one step and build the reps up again.

  • Barbell Squat 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
  • Barbell Bench Press 3 × 8–12 at RIR 2: when all 3 sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
  • Barbell Bent Over Row 2 × 8–12 at RIR 2: when both sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
  • Romanian Deadlift 2 × 10–14 at RIR 2: when both sets reach 14 reps at RIR 2 or easier, add 2.5 kg next session.
  • Barbell Overhead Press 2 × 8–12 at RIR 2: when both sets reach 12 reps at RIR 2 or easier, add 2.5 kg next session.
  • Cable Lat Pulldown 2 × 10–14 at RIR 2: when both sets reach 14 reps at RIR 2 or easier, add 2.5 kg next session.
  • Isolation exercises (8–20 reps) follow the same rule. With light dumbbells, the next pair can be too big a jump: use the in-between weight, or stay and go 1-2 reps above the range for a week or two.
  • Each stage starts with a calibration week at RIR 3. You pick new weights only for the new exercises; the main lifts keep the weight from the stage before.
  • The main lifts move from 8-12 reps (stages 1 and 2) to 6-10 (stages 3 and 4). When the range drops, add about 5-10% to the weight and build the reps back up to the top of the range.
  • Ab sets marked 12+ are as many reps as you can, at least 12. Once you pass 20, make the exercise harder.

What to do next session

You loggedNext session
All sets at the top of the range with the planned reserveOne weight step up
Below the top, with the planned reserveSame weight, +1 rep on the sets that allow it
One rep less in reserve than plannedSame weight and reps: repeat the session
Sets below the range, or RIR 0 when the target was 2Keep the weight; if sets fell below the range, one step down
No progress for 2 sessionsCheck rest and honest RIR; after a 3rd session, about −10% and build back up

The full guide: how to progress →

Your starting weights

Enter a recent set of the exercise: weight, reps and how many reps you had left. You get the week-1 weight for the bottom of the range with one rep more in reserve, from the widely used RPE chart (RTS).

 

1RM calculator →

Weekly volume per muscle

Working sets per muscle in a regular week, counted the way the app counts them: a set is 1 for a muscle the exercise trains directly and 0.5 for one it trains indirectly. Warm-ups don't count.

Stage 1 · Full body

  • Chest93×/wk
  • Back123×/wk
  • Quadriceps93×/wk
  • Hamstrings63×/wk
  • Gluteus153×/wk
  • Side delts63×/wk
  • Rear delts30×/wk
  • Biceps63×/wk
  • Triceps13.53×/wk
  • Front delts10.53×/wk
  • Calves–
  • Abs–
  • Trapezius93×/wk
  • Lower Back63×/wk

Stage 2 · Upper/Lower

  • Chest82×/wk
  • Back122×/wk
  • Quadriceps102×/wk
  • Hamstrings122×/wk
  • Gluteus122×/wk
  • Side delts82×/wk
  • Rear delts30×/wk
  • Biceps42×/wk
  • Triceps92×/wk
  • Front delts92×/wk
  • Calves62×/wk
  • Abs62×/wk
  • Trapezius92×/wk
  • Lower Back62×/wk

Stage 3 · PPL

  • Chest71×/wk
  • Back91×/wk
  • Quadriceps81×/wk
  • Hamstrings61×/wk
  • Gluteus7.51×/wk
  • Side delts61×/wk
  • Rear delts30×/wk
  • Biceps51×/wk
  • Triceps8.51×/wk
  • Front delts7.51×/wk
  • Calves31×/wk
  • Abs21×/wk
  • Trapezius81×/wk
  • Lower Back31×/wk

Stage 4 · Split

  • Chest10.51×/wk
  • Back121×/wk
  • Quadriceps91×/wk
  • Hamstrings61×/wk
  • Gluteus8.51×/wk
  • Side delts10.51×/wk
  • Rear delts7.51×/wk
  • Biceps51×/wk
  • Triceps10.51×/wk
  • Front delts101×/wk
  • Calves31×/wk
  • Abs52×/wk
  • Trapezius10.52×/wk
  • Lower Back31×/wk
ZonesBelow maintenanceMaintenance zoneGrowth zoneHigh volumeVery high volume

Abs and calves are optional. From 10 sets a week the app labels a muscle "High volume": above its default target and still productive.

Count your own sets →

Substitutions

Choose your substitute in week 1 and keep it for all 8 weeks: the app tracks progress per exercise. Each substitute trains the same muscles directly, so the volume above stays the same.

In the planSwap for
Barbell SquatDumbbell Sumo Squat, Landmine Squat, Front Squat
Barbell Bench PressDumbbell Bench Press, Smith Bench Press
Barbell Bent Over RowDumbbell Bent Over Row, Seated Cable Row, Barbell Reverse Grip Bent Over Row
Romanian DeadliftDumbbell Romanian Deadlift, Dumbbell Deadlift
Cable Lat PulldownLat Pulldown Machine, Cable Neutral Grip Lat Pulldown, Pull-Up
EZ-Bar Biceps CurlBarbell Biceps Curl, Seated Dumbbell Curl, Machine Biceps Curl
Cable Triceps PushdownEZ-Bar Tricep Pushdown, Dumbbell Lying Triceps Extension, Machine Triceps Extension
Dumbbell Lateral RaiseCable Lateral Raise, Machine Lateral Raise, Seated Dumbbell Lateral Raise
Seated Leg Extension MachineSingle-Leg Extension, Sissy Squat
Calf Leg PressDumbbell Standing Calf Raises, Rotary Calf Raise
Incline Dumbbell Bench PressIncline Barbell Bench Press, Smith Incline Chest Press
Leg PressMachine Hack Squat, Lever Horizontal Leg Press, Dumbbell Goblet Squat
Kneeling Cable Abs CrunchesMachine Abdominal Crunches, Decline Crunch, Weighted Decline Crunch
Cable Neutral Grip Lat PulldownNeutral-Grip Pull-Up, Cable Close Grip Lat Pulldown, Cable Reverse Grip Pulldown
Seated Cable RowDumbbell Bent Over Row, One-Arm Cable Row, One-Arm Low Cable Seated Row

Adapt the plan

Short on time
Drop the last exercise of the day (usually arms or abs) and keep 2 sets on the isolation exercises. Leave the main lifts at the start of the session as they are.
Bulking or cutting
Keep the plan as it is in both. On a cut, aim to hold your weights: reps that drop by one or two are normal, and you can skip the last set of the isolation exercises if recovery suffers.
Bringing up one muscle
Add 2-3 weekly sets for that muscle only, spread over the sessions that already train it. The app's priority setting shows which zone it moves into.
Over 40
Warm up a little longer, keep one more rep in reserve on the heavy barbell lifts and take the full rest. Joints decide the pace, not the calendar.
Training at home
With dumbbells and a bench, swap each machine for a dumbbell exercise from the substitutions that trains the same muscles, and keep it for the whole 8 weeks.

The same plan in the app

The app opens exactly this plan: all 8 weeks, the same targets, week 1 calibration included. Its description in the app:

Eight weeks in four two-week phases that take you from full body to a body part split: weeks 1-2 full body three times a week, weeks 3-4 upper/lower four times, weeks 5-6 push, legs and pull, weeks 7-8 a four-day split (chest and triceps, back and biceps, legs, shoulders). For beginners and for anyone coming back after a long break. The main lifts (squat, bench press, barbell row, overhead press, Romanian deadlift, lat pulldown) stay in every phase, so your weights carry over while the split changes. A session takes about 50-60 minutes. The first week of each phase is at RIR 3 (pick weights that leave 3 reps in reserve) to learn the new exercises, the second at RIR 2. Progression: add reps first, then weight once every set reaches the top of its range at the target RIR. A set written as 12+ means as many reps as you can, at least 12.

Free: the plan, logging weight, reps and RIR, the rest timer, history, previous results and the calculators.

This page teaches the manual method. With Premium, the app suggests the weight and reps for every set after each workout, from the weights, reps and RIR you logged, including week-1 calibration and the deload. Its suggestions can differ from this simple rule because it uses more of your data.

Track this plan for free in SmartWorkout

The same exercises, sets, reps and RIR, ready in the app. Logging, rest timer and history are free. Automatic progression suggestions: Premium.

In the app: Plans → Full Body to Split

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Questions

To try the four most common splits yourself and see which one fits your week. The main lifts stay in every stage, so your progress doesn't reset; only how they are spread over the days and the extra exercises change.

Run the whole plan again with the weights from your last weeks, or move to the plan with the split you liked most: Full body 3 days, Upper/Lower 4 days, PPL 3 days or Split 4 days.

About 50-60 minutes including the warm-up. Stage 1 (full body) has the longest sessions, about an hour; stage 3 has the shortest.

Train three times a week and keep the order: the stage takes a few days longer. The app runs the sessions in sequence, so you don't lose any.

Yes, it is a plan for any beginner. If glutes and legs are your priority, take the 3-day full body plan with glute priority.

Yes, and it always will be. The whole plan is on this page, and the same plan is free in the SmartWorkout app, with logging, the rest timer and history. You pay only for Premium coaching, meaning progression suggestions and the weekly volume analysis, and for AI credits.

No. You can print the plan and follow the rules on this page. The app saves you the bookkeeping: it shows last session's weights and reps next to every set.

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