Workout A
- Back squat3 × 6–8
- Bench press3 × 6–8
- Lat pulldown3 × 8–12
- Romanian deadlift2 × 8–10
Workout plans / Full Body Workout
3 days / week · Beginner friendly
Full Body Workout
A compact plan that trains the main movement patterns several times each week without marathon sessions.
Open HardaWhere this routine fits
A full-body routine can suit a lifter who wants to practise several movement patterns each week with a compact schedule. The listed sets are a starting template. Someone new to training may need fewer working sets or simpler exercise variations while learning the movements.
An example training week
Alternate A and B on three non-consecutive days. For example: Monday A, Wednesday B, Friday A; the following week is B, A, B. This is an alternating sequence, not three identical workouts. Recovery days sit between sessions.
Exercises, sets, and rep targets
These are working-set targets, separate from warm-ups. Use a manageable load and keep some good repetitions in reserve rather than forcing every set to failure. Unilateral rep targets apply to each side.
Workout B
- Leg press3 × 8–12
- Overhead press3 × 6–10
- Cable row3 × 8–12
- Split squat2 × 8–12
Warm up and use enough rest
Start with a general warm-up and lighter practice sets for the first demanding lift. As a starting point, allow around 2–3 minutes between demanding compound sets and 1–2 minutes for smaller accessories. Take longer when needed to keep technique and performance controlled.
Progress through repeatable reps
Log the actual reps for every set. Within a suitable rep range, build controlled reps before considering the smallest practical load increase. Keep the equipment, range, and effort comparable; a heavier number with a different technique is a different record.
Adapt the exercise choices
Use a goblet squat instead of a back squat when that is the more manageable setup. Choose a supported dumbbell row or suitable row machine for the row slot. Keep each chosen variation identifiable and avoid treating machine and free-weight loads as equivalent.
Save the plan, record the result
Build the routine in Harda, or bring an existing plan through workout import. During the session, record the load and reps you complete, with previous results nearby. Review several comparable sessions before changing the whole program.