Full body workout plan
The complete plan, session by session, exactly as the SETR app delivers it.
In a full body plan every session trains the whole body: a leg movement, a push, a pull, then a few targeted exercises. Each muscle is hit three or four times a week with a handful of sets each time, a high frequency that research links to good results, especially early on.
Who is it for? Ideal for beginners and for anyone who can only train three days a week: miss a session and no muscle gets left out.
Beginner level — 3 sessions a week
Monday · Full Body A
Full body — quads / back focus
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Reverse Hack Squat | 3 | 6-10 | 90 s | 3 |
| Close Grip Cable Row | 4 | 6-10 | 145 s | 3 |
| Lever Incline Chest Press | 4 | 6-10 | 125 s | 3 |
| Lever Seated Leg Raise Crunch | 4 | 12-20 | 40 s | 2 |
| Lever Seated Leg Extension | 4 | 10-15 | 65 s | 2 |
| Lever Reverse Hyperextension | 4 | 10-15 | 70 s | 2 |
| Cable Lying Fly | 4 | 10-15 | 85 s | 2 |
| Cable Half Kneeling Face Pull | 4 | 10-15 | 75 s | 2 |
| Lever Preacher Curl (Turned Torso) | 4 | 10-15 | 60 s | 2 |
Wednesday · Full Body B
Full body — glutes / chest focus
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Hip thrust machine | 3 | 6-10 | 95 s | 3 |
| Lever Incline Hammer Chest Press | 4 | 6-10 | 125 s | 3 |
| Seated leg curl | 4 | 6-10 | 140 s | 3 |
| Lever Abduction Leg Raise | 4 | 12-20 | 60 s | 2 |
| Cable crossover | 4 | 10-15 | 85 s | 2 |
| Lever Reverse Hyperextension | 4 | 10-15 | 80 s | 2 |
| Cable Kneeling Pull Through | 4 | 10-15 | 85 s | 2 |
| Cable Tricep Kickback | 4 | 10-15 | 85 s | 2 |
| Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded) | 4 | 10-15 | 85 s | 2 |
Friday · Full Body C
Full body — quads / back focus
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Lever Squat (Plate Loaded) | 3 | 6-10 | 105 s | 3 |
| Seated row machine | 4 | 6-10 | 105 s | 3 |
| Chest Press Machine | 4 | 6-10 | 120 s | 3 |
| Cable Decline Crunch | 4 | 12-20 | 50 s | 2 |
| Leg Extension Glute Bridge | 4 | 10-15 | 70 s | 2 |
| Lever Reverse Hyperextension | 4 | 10-15 | 70 s | 2 |
| Cable Decline Fly | 4 | 10-15 | 85 s | 2 |
| Cable Front Raise | 4 | 10-15 | 80 s | 2 |
| Cable Squatting Curl | 4 | 10-15 | 65 s | 2 |
Intermediate level — 4 sessions a week
Monday · Full Body A
Full body — quads / back focus
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Dumbbell Goblet Bulgarian Split Squat | 3 | 6-10 | 120 s | 2 |
| Seated Cable Rope Row | 4 | 6-10 | 115 s | 2 |
| Cable Standing Squeeze Upper Chest Press | 4 | 6-10 | 110 s | 2 |
| Medicine Ball Plank Jack | 4 | 12-20 | 45 s | 0 |
| Leg Extension Glute Bridge | 4 | 10-15 | 80 s | 1 |
| Lever Reverse Hyperextension | 4 | 10-15 | 85 s | 1 |
| Dumbbell Incline Fly | 4 | 10-15 | 75 s | 1 |
| EZ Bar Standing Front Raise | 4 | 10-15 | 70 s | 1 |
| Cable Seated Overhead Curl | 4 | 10-15 | 75 s | 1 |
Tuesday · Full Body B
Full body — glutes / chest focus
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Dumbbell Glute Bridge Chest Press | 3 | 6-10 | 125 s | 2 |
| Lever Push Up | 4 | 6-10 | 110 s | 2 |
| Kettlebell Good Morning | 4 | 6-10 | 115 s | 2 |
| Lever Seated Leg Raise Crunch | 4 | 12-20 | 30 s | 0 |
| Cable Low Fly | 4 | 10-15 | 70 s | 1 |
| Dumbbell Hyperextension | 4 | 10-15 | 70 s | 1 |
| Cable pull-through | 4 | 10-15 | 85 s | 1 |
| Cable Lying Triceps Extensions | 4 | 10-15 | 75 s | 1 |
| Dumbbell shrug | 4 | 10-15 | 75 s | 1 |
Thursday · Full Body C
Full body — quads / back focus
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Dumbbell Static Lunge | 3 | 6-10 | 145 s | 2 |
| Kettlebell Deadlift | 4 | 6-10 | 105 s | 2 |
| Cable Standing Chest Press | 4 | 6-10 | 95 s | 2 |
| Vibrate Plate Plank | 4 | 12-20 | 55 s | 0 |
| Leg extension | 4 | 10-15 | 70 s | 1 |
| Dumbbell Hyperextension | 4 | 10-15 | 80 s | 1 |
| Kettlebell Pullover | 4 | 10-15 | 80 s | 1 |
| Dumbbell Rear Delt Row Shoulder | 4 | 10-15 | 90 s | 1 |
| Barbell Standing Wide Grip Curl | 4 | 10-15 | 85 s | 1 |
Friday · Full Body D
Full body — glutes / chest focus
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Glute Bridge Two Legs on Bench | 3 | 6-10 | 125 s | 2 |
| Medicine Ball Close Grip Push Up | 4 | 6-10 | 120 s | 2 |
| Lying leg curl | 4 | 6-10 | 100 s | 2 |
| Dumbbell Crunch Hold with Legs Off | 4 | 12-20 | 30 s | 0 |
| High Cable Crossover | 4 | 10-15 | 65 s | 1 |
| Lever Reverse Hyperextension | 4 | 10-15 | 80 s | 1 |
| Cable Straight Legs Pull Through | 4 | 10-15 | 70 s | 1 |
| Dumbbell Incline Triceps Extension | 4 | 10-15 | 60 s | 1 |
| Barbell Overhead Shrug | 4 | 10-15 | 75 s | 1 |
RIR = reps in reserve: stop the set with that many reps left in the tank. Rest is given in seconds.
How to progress on this plan
- Keep the same exercises for the whole block (8 to 12 weeks) and try to beat the previous session: one more rep or a little more weight.
- Once you hit the top of the rep range on every set while respecting the RIR, add weight and start again from the bottom of the range.
- Every 4 to 6 weeks, or as soon as fatigue builds up, take a lighter week: half the sets, same weights.
In the app, this split is also available for these goals: Strength, Hypertrophy, Fat Loss, Powerbuilding, General Fitness.