Full Body
A 50-minute full-body barbell session covering the six lifts that matter: squat, deadlift, bench press, pull-up, overhead press and bent-over row. Around 520 kcal, every major muscle group trained, and a structure you can run two or three times a week as a complete programme.
Full Body at a glance
- Level
- Intermediate
- Duration
- 50 minutes
- Exercises
- 6
- Estimated burn
- ~520 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Back, Chest, Shoulders, Quads, Glutes, Core
- Made for
- Everyone
- Price
- Free
6 exercises in Full Body
- 1Barbell Squat4 × 8
- 2Deadlift4 × 6
- 3Bench Press4 × 8
- 4 × 8
- 5Overhead Press3 × 10
- 6Bent-Over Row3 × 10
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Full Body
Squat and deadlift in the same session means pacing matters — keep the deadlift to six clean reps and stop there. Rest two minutes on the big three, 90 seconds on the rest. If you only ever run one workout, this is a defensible choice.
Full Body — questions
How long does Full Body take?
About 50 minutes from the first set to the last. The session contains 6 exercises and burns roughly 520 kcal for an average trainee.
What equipment do you need for Full Body?
Barbell and plates. The session is built around Barbell Squat, Deadlift, Bench Press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Full Body suitable for beginners?
Full Body is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Full Body work?
Back, Chest, Shoulders, Quads, Glutes, Core. 6 exercises, starting with Barbell Squat, Deadlift, Bench Press.
Is Full Body free?
Yes. Full Body is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Full Body into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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