8-Week Full Body Fitness Builder
Boost your endurance and overall fitness with this simple 3‑day full‑body training plan you can do at home.
- Length
- 8 weeks
- Days a week
- 3
- Session length
- 20 to 32 min
- Equipment
- Dumbbell, Bench, Kettlebell
- Exercises
- 10 across 3 workout days
- In the app
- Premium routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
8-Week Full Body Fitness
Full Body Day 1 5 exercises
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Kettlebell Goblet Squat30 repsDo 30 reps per set. Perform as many sets as you can. -
Dumbbell Lunge30 repsDo 30 reps per set. Perform as many sets as you can. -
Band Good Morning30 repsDo 30 reps per set. Perform as many sets as you can. -
Lying Leg Raise on Flat Bench30 repsDo 30 reps per set. Perform as many sets as you can. -
Dumbbell Walking Lunges30 repsDo 30 reps per set. Perform as many sets as you can.
Full Body Day 2 5 exercises
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Dumbbell Bench Press30 repsDo 30 reps per set. Perform as many sets as you can. -
Dumbbell Straight Arm Pullover30 repsDo 30 reps per set. Perform as many sets as you can. -
Band Lateral Raise30 repsDo 30 reps per set. Perform as many sets as you can. -
Dumbbell Hammer Curl30 repsDo 15 reps per arm. Perform as many sets as you can. -
Close-Grip Push-Up30 repsDo 30 reps per set. Perform as many sets as you can.
Full Body Day 3 6 exercises
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Kettlebell Goblet Squat5 repsPerform sets to failure for 5 minutes total. Rest 30 to 60 seconds between sets.
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Dumbbell Lunge5 repsPerform sets to failure for 5 minutes total. Rest 30 to 60 seconds between sets.
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Dumbbell Bench Press5 repsPerform sets to failure for 5 minutes total. Rest 30 to 60 seconds between sets.
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Dumbbell Straight Arm Pullover5 repsPerform sets to failure for 5 minutes total. Rest 30 to 60 seconds between sets.
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Dumbbell Hammer Curl5 repsPerform sets to failure for 5 minutes total. Rest 30 to 60 seconds between sets.
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Lying Leg Raise on Flat Bench5 repsPerform sets to failure for 5 minutes total. Rest 30 to 60 seconds between sets.
