Full Body Training · Intermediate
Full Body Workout for Intermediate Lifters
This is a focused full body workout designed for intermediate lifters. Full body workouts are efficient, effective, and perfect for busy schedules. Hit every major muscle group in one session.
Why this approach works
- 1Full body workouts are efficient, effective, and perfect for busy schedules. Hit every major muscle group in one session.
- 2Intermediate lifters respond best to 14-20 sets per muscle group for focused muscle group training. This session targets that volume in a single dedicated workout.
- 3The key exercises in this plan (Squats, Deadlifts, Bench press) are proven compound or semi-compound movements that drive the most growth for this muscle group.
- 4Progressive overload matters more than exercise variety. Stick with these core movements, add weight or reps each week, and the results follow.
- 5Pair this full body workout with 1-2 other muscle group sessions per week for balanced development.
Sample Full Body Session
Sample session. TRL/Active builds your full multi-week plan around your specific goals, equipment, and schedule.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squats | 4 | 6-8 | 2 minutes |
| Deadlifts | 3 | 8-12 | 60-90 seconds |
| Bench press | 3 | 8-12 | 60-90 seconds |
| Pull-ups | 3 | 12-15 | 60-90 seconds |
| Overhead press | 3 | 12-15 | 60-90 seconds |
Get this plan built for you, coached in real time.
TRL/Active generates your plan, coaches you through every rep by voice, and adapts based on what you actually complete. Free to download on the Apple App Store.
Download TRL/Active FreeFrequently Asked Questions
How often should intermediate lifters train full body?
Intermediate lifters should train full body 1-2 times per week for optimal recovery and growth. Higher frequency only helps if volume and recovery are managed properly.
What are the best exercises for full body?
Focus on compound movements first: Squats, Deadlifts, Bench press. These hit the most muscle fibers with the most load. Isolation exercises come second.
How long until I see full body growth?
Intermediate lifters typically see visible muscle growth in 6-8 weeks when training consistently, eating enough protein (0.8-1g per pound of bodyweight), and sleeping 7-9 hours.
Should I use free weights or machines for full body?
Both. Free weights develop stabilizers and let you lift heaviest. Machines isolate the target muscle and allow you to push closer to failure safely. A good plan uses both.
How does TRL/Active personalize this plan?
TRL/Active builds your full weekly plan around your available equipment, time, and goals. It adjusts volume and exercise selection based on what you actually complete each session, so your full body work keeps progressing without manual spreadsheet tracking.