Number of Sets in Full Body Workout

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Number of Sets in Full Body Workout

by Alucard

How many sets should there be in a full body workout?

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Number of Sets in Full Body Workout

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10 to 30 sets per full body workout
by: Josh -- Author WLC Program

In many of the full body workout programs that I design, I use about 10 to 12 weight lifting exercises per workout. One of the full body workouts might look like something like this:

1) Squats
2) Bench Press
3) Romanian Deadlift
4) Rows
5) Lunges
6) Overhead Press
7) Calf Raise
8) Pull Ups
9) Dips
10) Curls

From there, I design a rep and sets scheme for each workout so that you can easily increase the weight every workout. Increasing the weight from workout to workout is the most important factor in making progress from your weight lifting workouts.

Usually, you will be doing anywhere from 1 to 3 sets for each exercise in the workout. All of this depends on where you are at in the program.

I usually have you start with higher reps and lower weight with a smaller number of sets. I increase the number of sets and then decrease them as you raise the weight and progress over the weeks. All of the programs are designed to help you make progress and are based on science and how the human body works.

So, to answer your question... most full body workout programs I design will have you doing anywhere from 10 to 30 sets per workout. As the number of sets get higher, the intensity for the second and third sets of a given exercise is lowered. In other words, you will never go to failure on 30 sets of any workout.

Please let me know if you have any other questions.

Warm regards,
Josh -- Author WLC Program

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