If You Want to Work Out Three Days a Week: Full-Body Routine
All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.
The workout below is for 6 Weeks to Stronger, SELF’s new six-week workout plan geared toward building serious strength. Check out the full program right here for the rest of your workouts and more important info!
Your last workout of the week is going to smush it all together: We’ve got a full-body workout (with some specific core exercises) to round everything out.
Again, the same pattern applies: You’ll begin with your main move—and you’ve got two of them for full-body day!—which will encourage you to really challenge yourself with the weight you choose. We’ve got the split squat and chest-supported row on tap for today, which help provide some balance to your routine. Remember, during your lower-body day, you focused on the deadlift, which works the back of your lower-body; the split squat hammers the front side more, which creates a nice balance to your program. Same for upper-body day, which was all about the chest press. That targets the front of your upper body (your pecs), while today’s move hits your back. (For more specific info on what to know about the program, check out our primer here.)
Then you’ll follow that up with a superset where you’ll alternate between a lower-body exercise (the good morning) and an upper-body move (the incline chest press), which will help make sure your muscles are fresh to take on all the work. And you’ll end with some core-specific moves, which will target your abs and obliques.
Before you get set to crush your last workout of the week, take a look at the equipment you’ll need below and the instructions to get it done.
The Workout
What you need: Dumbbells (or a barbell if you prefer) and an adjustable weight bench. You may also want an exercise mat for comfort.
Exercises
Straight Set 1:
- Split Squat
Straight Set 2:
- Chest-Supported Row
Superset 1:
- Good Morning
- Incline Chest Press
Superset 2:
- Tabletop Toe Taps
- Russian Twist
Directions
- For Straight Set 1, complete 5 to 8 reps. Rest for 2 to 3 minutes. Complete 4 sets total.
- For Straight Set 2, complete 5 to 8 reps. Rest for 2 to 3 minutes. Complete 4 sets total.
- For Superset 1, complete 8 to 12 reps of the first exercise; rest for 60 to 90 seconds before going on to the second exercise. Rest for 60 to 90 seconds before repeating from the top. Complete this superset 3 times total.
- For Superset 2 complete 12 to 15 reps of the first exercise. Rest for 30 to 60 seconds before going on to the second exercise. Rest 30 to 60 seconds, and then repeat from the top. Complete this superset 3 times total.
Katie ThompsonSplit Squat
- With your feet underneath your shoulders and a dumbbell in each hand at your sides, step your one foot forward as if you were doing a forward lunge; keep your heel firmly planted. This is the starting position. (Alternatively, you can do this with a barbell placed across your upper back as pictured.)
- Bend both knees to create 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your forward quad should be parallel to the floor. Your butt and core should be engaged.
- Push through your planted foot to return to the starting position. This is 1 rep.
- Complete all your reps on one side. Then switch sides and repeat.
Use dumbbells or a barbell for this single-leg move, which smokes your quads and glutes while building balanced strength on both sides of your body.
Katie ThompsonChest-Supported Row
- Set an adjustable bench to incline at around 45 degrees. With your feet on the floor, lean onto the bench so your chest is supported. Grab a dumbbell in each hand with your arms at your sides outside of the bench.
- Gaze straight ahead to keep your neck in a comfortable position.
- Pull the weight up toward your chest, keeping your elbow hugged close to your body, and squeeze your shoulder blade for 2 seconds at the top of the movement.
- Slowly lower the weight by extending your arm toward the floor. This is 1 rep.
This rowing variation is a great option for folks who feel strain in their lower backs during the bent-over version. If you don’t have access to an adjustable bench, you can do a bent-over row instead—you just may need to reduce the weight and focus on keeping your core tight to reduce any strain.
Katie ThompsonGood Morning
- Stand with your feet hip-width apart and place a barbell across your upper back.
- Keeping a soft bend in your knees, hinge forward at the hips and push your butt back as you fold your torso forward. Stop when your torso is just above parallel to the floor.
- Drive your hips forward as you lift your torso back up and return to the starting position. Squeeze your glutes at the top. This is 1 rep.
This move hits your hamstrings, glutes, and lower back. You can do it with a dumbbell racked at your shoulders if you don’t have access to a barbell.
Katie ThompsonIncline Chest Press
- Set the incline of an adjustable bench between 30 and 45 degrees. The higher the incline, the more it’ll work your shoulders versus your chest. Sit on the bench with your back supported and feet planted on the floor.
- Hold a dumbbell in each hand with your palms facing your legs at your chest. This is the starting position.
- Press the weight toward the ceiling, straightening your elbows completely and keeping your palms facing your legs. Pause here for a second.
- Slowly bend your elbows and lower them back down to the floor. This is 1 rep.
The incline chest press targets your upper chest and shoulders more than the traditional version does. If you don’t have an adjustable bench, you can do a regular chest press. After all, your shoulders did a lot of, um, lifting in the last workout.
Katie ThompsonTabletop Toe Taps
- Lie on your back with your knees stacked above your hips and your shins in a straight horizontal line. Rest your hands at your sides. Brace your core and make sure your lower back lies flat against the mat.
- Keeping your knees bent, slowly bring one foot down to tap the floor. Return the motion to bring both legs together. Repeat on the other side. This is 1 rep.
This move works your deep core muscles as well as your obliques.
Katie ThompsonRussian Twist
- Sit with your knees bent out in front of you, feet flexed, and heels on the floor. For an added challenge, you can bring your feet off the floor.
- Hold your hands in front of your chest and lean your torso back until you feel your abdominal muscles engage. (You can also hold a dumbbell in front of your body for an added challenge.)
- Slowly twist your torso from right to left. This is 1 rep. Remember to keep your core tight (and breathe!) throughout.
Your obliques will be firing here as you rotate; take the movement slow to really feel the muscles working.
Demoing the moves above are Francine Delgado-Lugo (GIFs 1, 4, and 6), a strength coach and co-founder of Form Fitness Brooklyn; Chad Ryan (GIFs 2 and 4), a personal trainer, group fitness instructor and life coach; and Lauren Leavell (GIFs 3 and 5), a NASM-certified personal trainer and founder of Leavell Up Fitness.
Francine Delgado-Lugs wears: Top by Aritzia; pants by Yitty; and shoes by Alo. Chad Ryan wears: Top by On Running; shorts by Reebok; and shoes and socks by Alo. Lauren Leavell wears: Top and leggings by Beyond Yoga; shoes by Reebok; and socks by Alo.
BowFlex 5.1S Adjustable Weight Bench by Bowflex.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
