Build Muscle and Burn Fat With This Full Body Workout With Weights

Posted on 23 October 2023 in Workouts by Body Part, Student Fitness Tips

Page last updated: 15th September 2025

Quick summary:

A full body workout with weights targets every major muscle group in one session using equipment like barbells, dumbbells, kettlebells, or machines.
It's one of the most efficient ways to build strength and muscle, even if you can only train 2 or 3 times per week.
Using weights allows for progressive overload - gradually increasing load, reps, or sets so your muscles keep adapting and growing stronger.
Ideal for beginners looking for a simple plan and for busy lifters who want maximum results from fewer weekly sessions.

If you want a workout that gives you maximum results in minimum time, a full body workout with weights is hard to beat. By training all the major muscle groups in a single session using barbells, dumbbells, kettlebells, or machines, you'll build strength, boost muscle growth, and burn calories efficiently. Whether you're new to lifting or simply short on time, full body sessions are a smart, flexible way to hit your goals without needing to spend hours in the gym each week

Find out more about the benefits of full body workouts below, or skip straight to the full body weights workout routine here.

What Is A Full Body Workout?

A full body workout (also sometimes referred to as total body workouts or whole body workouts) targets all major muscle groups in one exercise session. This means targeting the arms, back, chest, core, shoulders, glutes, quadriceps, hamstrings and calves through a range of compound exercises. It's perfect for beginners and gym-goers who are short on time, and is an effective and efficient way to reach fitness and weight management goals.

Benefits Of Full Body Training With Weights

One of the biggest advantages of full-body training is efficiency. Even if you can only make it to the gym two or three times a week, you'll still work all the major muscle groups and get the same strength and muscle-building benefits. It's an ideal approach if your schedule is busy, unpredictable, or you just want maximum results from fewer sessions.

While you can absolutely complete a full body workout using just your bodyweight, adding weights like dumbbells, barbells, or kettlebells helps maximise the effectiveness of each session. Using a principle called progressive overload, you gradually increase the weight or reps over time, ensuring your muscles continue to be challenged so you keep getting stronger and fitter.

Full Body Or Split Workout?

A split workout plan involves targeting separate muscle groups on different days. Examples include an upper body and a lower body workout, or splitting your routine up by different movement patterns, such as push and pull.

The best way to build muscle and strength is to work out each muscle group 2 - 3 times a week. While split workouts are a great way to really target individual muscle groups, depending on the split, it can require a person to work out 4 - 6 times per week. This isn't feasible for everyone, and for beginners in particular, working out this often can be very tiring!

Research shows you don't have to follow a complicated split to see results. In fact, a 2021 study found that full body and split routines were equally effective for strength and muscle growth, as long as weekly training volume was matched.

However, evidence also shows that full body workouts typically burn more calories per session than split workouts. So, if your overall goal is fat loss or simply maintaining your current weight, these can be a great way to increase your TDEE while still building muscle.

Basically, if you are a beginner, can only work out 2 - 3 times a week, or your goal is general health and fitness, a full body workout plan is a great option. For more advanced weight lifters, those who can work out four4 or more times a week, or those really looking to increase the size and strength of certain muscle groups, split workouts can be more beneficial.

Full Body Weight Lifting Workout Routine

This full body workout with weights can be repeated 2-3 times a week, or you can alternate it with different full body gym workouts if you want to switch it up. Why not check out our full body dumbbell only workout as an alternative option?

**Barbell Pause Squats -- 8 reps** Pause squats are a great variation to the usual [barbell squat](https://www.puregym.com/exercises/legs/quad-exercises/squats/barbell-back-squat/)! It's the same movement, but with a 2- second pause at the bottom of the movement. - Place the barbell on your back, holding it with both hands. - Stand with your feet slightly wider than shoulder- width and your toes pointing out. - Lower your glutes down towards the floor, as if you were going to sit down. - When your legs are roughly parallel with the floor, pause for 2 seconds. - Drive your hips upwards until you return to the starting position. Repeat 8 times.
**Overhead Press -- 10 reps** - The overhead press (also called the [shoulder press](https://www.puregym.com/exercises/arms-and-shoulders/shoulder-press/)) is an excellent compound movement which works your deltoids, triceps, traps, and core. - Stand with your feet shoulder- width apart. - Rest the barbell on your upper chest, with your hands shoulder- width apart and elbows pointing forwards. - Making sure to brace your core and keep your chest up, push the bar towards the ceiling. You may need to tilt your head back slightly. - Once your arms are fully extended above your head, lower the bar back until it's held just above your chest. - Repeat 10 times.
**DB Chest Press -- 10 reps** The [dumbbell chest press](https://www.puregym.com/exercises/chest/bench-press/dumbbell-bench-press/) is a unilateral movement, making it a great exercise for targeting imbalances between each side. - Lie on a bench with a dumbbell in each hand and your feet firmly on the floor. - Squeezing your shoulder blades together, drive the dumbbells towards the ceiling above your shoulders. - Once your arms are extended, slowly begin to lower the weights until both dumbbells are level with your chest. - Repeat 10 times.
**DB Romanian Deadlift -- 12 reps** The [Romanian deadlift](https://www.puregym.com/exercises/legs/hamstring-exercises/deadlifts/dumbbell-deadlift/) is an powerful exercise which works out almost every muscle group. For this routine, we've used dumbbells, but feel free to switch it up with other [deadlift variations](https://www.puregym.com/exercises/legs/hamstring-exercises/deadlifts/). - Stand with your feet shoulder- width apart, holding a dumbbell in each hand and your palms facing inwards. - Bending your knees slightly and keeping your back straight, lower your dumbbells towards the floor by leaning forward at the hips. - To return back to the starting position, squeeze your glutes and push upwards through your hips. - Repeat 12 times.
**[Seated Cable Row](https://www.puregym.com/exercises/back/rows/seated-cable-row/) -- 10 reps** This is a cable exercise which works the back and arms extremely effectively, making it a great addition to this workout. - Set up the machine with a double V bar attachment, and then sit down, placing your feet on the plate in front of you. - Grab the bar and then lean very slightly backwards with your chest upwards and your arms extended. Your knees should be slightly bent. - Drive your elbows backwards at a 45 degree angle until the bar reaches the chest, making sure to squeeze together your shoulder blades. - Pause before slowly releasing the bar back to the start position. - Repeat 10 times.

Do 3-4 sets of each exercise, with a 45 - 60 second rest between each set. You'll want to increase either the weight or the reps each week to make sure you are continually challenging the muscles, which is essential for muscle growth.

Full Body Workout Routine Variations To Try

Not every full body workout has to look the same. The workout above is just one of an almost endless variety of options you could try. Depending on your experience level, access to equipment, and your goals, you can tailor your workout routine to get the best results.

Here are three more options you could try:

Beginner gym routine (machines and lighter weights):

If you're new to strength training, machines are a great starting point. They guide your movement patterns, reduce the risk of poor form, and let you focus on building confidence with resistance training. Start with light weights and focus on technique. Once you can comfortably complete all sets, increase the weight gradually.

Example routine:

Leg press -- 3 sets of 10 - 2 reps
Chest press machine -- 3 x 10 - 12
Lat pulldown -- 3 x 10 - 12
Shoulder press machine -- 2--3 x 10 - 12
Seated row -- 3 x 10 -- 12
Leg curl machine -- 2--3 x 10 -- 12

Intermediate/strength focus (barbell + free weights):

For those with more experience, free weights add more challenge and engage stabilising muscles. These compound lifts build strength and muscle efficiently. Track your weights and aim for progressive overload by adding small increases each week where possible.

Example routine:

Front squat -- 4 sets of 6 - 8 reps
Incline bench press (barbell or dumbbells) -- 4 x 6 - 8
Single-arm dumbbell row -- 4 x 8 - 0
Arnold press (dumbbell variation) -- 3 x 8 - 0
Barbell hip thrust -- 3 x 8 - 10
Chin-ups (weighted if possible) -- 3 sets to near failure

\

At-home full body with weights (dumbbells/kettlebells if available, or bodyweight alternatives).

No gym? No problem. With just a pair of dumbbells, kettlebells, or even your own bodyweight, you can still hit all major muscle groups. If you don't have weights, substitute with bodyweight moves like lunges, tricep dips and jump squats.

Example routine:

Goblet squat -- 3 sets of 12 - 15 reps
Push-ups (or dumbbell chest press if available) -- 3 x 10 - 15
Bent-over dumbbell rows -- 3 x 12 - 15
Dumbbell shoulder press -- 3 x 10 - 12
Glute bridges (weighted if possible) -- 3 x 12 - 15
Plank hold -- 3 x 30 - 60 seconds

Tips For Full Body Gym Workout Success And Safety

Always include a proper warm-up and cool-down.

For every workout, you should spend around 5 to 10 minutes getting your body ready. This could be brisk walking, cycling, or dynamic stretches like leg swings or arm circles. Warming up increases your blood flow and loosens joints, helping reduce the risk of injury. Then, at the end of each session, take 5 minutes to stretch the major muscle groups you've trained. Cooling down helps improve flexibility, supports recovery and reduces post-workout aches and pains (the dreaded DOMS)

2. *Make sure to rest and recover*

Ideally, you'll take at least one day between workout sessions to allow your body to rest and recover. Strength training causes tiny micro tears in your muscles, and it's only when they rest that they're able to repair, strengthen and grow. This also prevents exhaustion or tired muscles, which means you can keep your energy levels and form in good shape. Learn more about the importance of rest days here.

3. *Focus on form first*

Poor technique increases your risk of injury and slows progress. Focus on perfecting your form before adding in heavy loads. Likewise, increasing weight, sets or sessions too quickly can lead to overtraining. So build up gradually.

4. *Listen to your body *

While you can expect a few aches during your workout, any sharp pains, persistent soreness or fatigue shouldn't be ignored. These are signs you may need more rest or a lighter session.

Keep your workouts balanced

Love leg work but hate upper arm exercises? Everyone has favourite parts of any workout, and it can be tempting to repeat the moves you like the most. However, a good full body workout should be just that - full body! Make sure to cover all major muscle groups evenly to get the most out of your fitness session.

FAQs about full body gym workouts with weights

Is a full body workout good for weight loss?

Yes, a full body workout can definitely be good for weight loss. While weight training does burn fewer calories than cardio, your body is more likely to build lean muscle tissue, which can increase your resting metabolism over time. The best full body weight loss workout approach is high-intensity interval training (HIIT), which works well to burn fat. When teamed with strength training, you can torch calories and build muscle at the same time. See our HIIT workouts for weight loss guide for more.

How can I progress my full body workouts?

You can progress your workouts by increasing the volume of weight you lift, the number of reps you complete, or the number of sets for each exercise. This principle is known as progressive overload. The idea is to gradually challenge your muscles so they keep adapting. You can do this in a few ways:

Add weight: Increase the load on the barbell, machine, or dumbbells when you can complete all sets comfortably. Even 1 - 2kg extra can make a difference.
Add reps: If you're working in the 8 - 10 rep range, push for 11 or 12 before increasing the weight.
Add sets: Once you've mastered 3 sets, consider adding a 4th for extra volume.

How many times a week should I do a full body workout?

Any workout is better than none, and the joy of a full body workout is that you'll be working all key muscle groups in every session. However, as a guide for the ideal number of sessions per week:

Beginners: 2 sessions per week is plenty to start seeing strength and fitness improvements.
Intermediate lifters: 3 sessions per week is a sweet spot - enough frequency to push progress while still allowing recovery.
Advanced / time-rich gym-goers: 4 full body sessions can be effective, but only if you make sure to prioritise recovery, nutrition, and sleep.

Make sure to include regular rest days between sessions.

What's the difference between "full body" and "total body" workouts?

The terms full body and total body workout mean the same thing and are often used interchangeably. Full body is more common in the UK and Europe, while total body is often used in US-based gyms. Both refer to a workout session that trains all of the major muscle groups in one session.

How long should a full body weights workout take?

A full body gym workout will usually take around 45 - 60 minutes. This gives you enough time to warm up properly, train all the major muscle groups, and finish with a cool down. Beginners may finish quicker, as they'll typically use lighter weights and fewer sets. Intermediate to advanced lifters may train for longer than 60 minutes, especially if they include more volume, heavier lifts, or longer rest periods.

Related workouts

Looking for more full body workout inspiration? Check out the guides and workout plans below:

Looking for more workout ideas? We have free workouts available on our free PureGym app, including home workouts. Working with a Personal Trainer can be a great way to supercharge your workouts and reach your goals more efficiently.