Full-body workouts are an excellent option for beginners because they train the entire body in a single, straightforward session. Many experienced lifters and athletes began with this type of training to establish a solid foundation of strength and lean muscle. What makes it so effective is the balance. Training just three times a week gives your body time to recover, while still helping you get stronger over time.

In this guide, we'll walk you through five beginner-friendly exercises that work well in any full-body routine. After that, you'll find an easy-to-follow beginner full-body workout plan from Major Fitness that will help you build muscle, improve your form, and feel more confident whenever you train.

To get the most out of a full-body workout, the exercises you choose really matter. Since you're only training a few days a week, every exercise should target multiple muscle groups and provide the most benefit. That's why compound exercises are ideal.They involve more than one joint and muscle group at a time, helping you build more strength in less time. Below are five of the best compound exercises for a full-body routine. You can also swap in different variations depending on your fitness level and what feels best for you.

1. Romainian Deadlift

The Romanian deadlift (RDL) is one of the most essential strength-building exercises for beginners. It's a hip-hinge movement that works the entire back side of the body, including the lower back, glutes, and hamstrings. Learning how to do this exercise properly will help you gain strength, build muscle, and protect yourself from injury. It also serves as a solid foundation for other lifting movements.

2. Squat

The squat is a classic lower-body exercise that works your quads, hamstrings, glutes, and core. It trains a natural movement pattern used in daily life, like standing up from a chair or picking things up. Squats also improve leg strength, balance, and stability. For beginners, start with bodyweight squats to focus on form. Once comfortable, you can add dumbbells or a barbell to increase resistance safely.

3. Row

Rows are important for building a strong and balanced back. They target multiple muscles in the upper back, including the lats, traps, and rear shoulders. In this plan, the bent-over row is recommended because it engages multiple muscles simultaneously and helps improve posture. You can also use variations like dumbbell rows or seated cable rows, depending on what feels best and what equipment you have.

4. Bench Press

Adding a horizontal pressing exercise helps develop chest, shoulders, and triceps. The bench press is a reliable way to build upper-body strength and tone the muscles in this area. If you're just starting out, focus on moving the weight in a controlled manner, keeping your feet firmly on the floor, and avoid arching your back too much. Begin with lighter weights to master the technique, then gradually increase the weight as you become stronger. This helps you build muscle safely and avoid injuries.

5. Overhead Press

The final key exercise to include in a full-body workout is the overhead press. It works your shoulders, triceps, and core, helping build strength and stability in your upper body. If you're starting out, try the seated version — it's easier to control and puts less strain on your lower back. As you become stronger, you can progress to the standing press, which also engages your core. Keep the movement slow and controlled, and don't lock your elbows at the top.

This program is designed for beginners and early intermediate lifters looking to build muscle and strength. It targets all major and minor muscle groups, helping you maximize the benefits of progressive resistance training while promoting safe muscle growth.You'lltrain three days a week, with at least one rest day between sessions, allowing your body to recover properly. A sample weekly plan could look like this:

• Sunday - Workout A
• Tuesday - Workout B
• Thursday - Workout C

Training Tip: For muscle growth, use moderate to heavy weights, roughly 75–85% of your one-rep max (1RM). For example, if your 1RM squat is 90 kg, aim to train with approximately 65–75 kg. This ensures your muscles are challenged enough to grow, while still letting you maintain good form.

Pro Tip:Focus on controlled movements and proper technique, rather than just lifting heavier weights. Proper form reduces the risk of injury and makes each session more effective.