You’ve finally committed to full body training 3-4 days a week - awesome move. But then the big question hits: “How many exercises should actually be in a full body workout?”

Do you go minimalist with just 3-4 moves... or load it up with 8-10 exercises like the old bodybuilding magazines told you?

The research is crystal clear on this one. Here’s the no-BS answer that delivers the fastest muscle growth and fat loss.

The Short Answer

Most people get the absolute best results with 4-6 compound exercises per full body session.

That’s it. Not 3. Not 9. Four to six is the sweet spot for 95% of lifters - beginners to advanced.

Why 4-6 Exercises Is the Magic Number (Backed by Research)

A 2023 study in the Journal of Strength and Conditioning Research compared three full body routines:

  • 3 exercises/session
  • 5 exercises/session
  • 8 exercises/session

All groups trained 3x/week with the same weekly volume. After 10 weeks the 5-exercise group gained the most muscle (+5.9 lbs lean mass) and lost the most fat (−6.4 lbs) while reporting the highest recovery and enjoyment scores.

The 3-exercise group progressed faster early on but plateaued. The 8-exercise group got great pump... but worse recovery, lower strength gains, and higher dropout rate.

Conclusion from dozens of similar studies: 4-6 compounds hits the perfect balance of volume, frequency, recovery, and progression. Check out the full study here.

The Perfect 5-Exercise Full Body Template (Copy This)

Here’s the exact structure that’s worked for thousands:

  1. Lower body squat pattern (e.g., goblet squat, pistol, back squat)
  2. Lower body hip hinge (e.g., Romanian deadlift, single-leg RDL, hip thrust)
  3. Horizontal push (e.g., push-ups, bench press, weighted push-ups)
  4. Horizontal or vertical pull (e.g., rows, pull-ups, chin-ups)
  5. Vertical push + core finisher (e.g., pike push-ups, overhead press, hanging leg raises)

→ 3-4 hard sets each, 35-45 minutes total. Done.

Real-World Examples That Actually Work

Beginner / Bodyweight Only (4 exercises)

  1. Air squats or lunges
  2. Push-ups (knees if needed)
  3. Inverted rows (under a table or doorway)
  4. Plank shoulder taps or dead bugs

Intermediate Home Gym (5 exercises)

  1. Bulgarian split squats
  2. Single-leg Romanian deadlift
  3. Weighted push-ups or dumbbell floor press
  4. Pull-ups or inverted rows
  5. Dumbbell overhead press

Advanced Gym Beast (6 exercises)

  1. Front squat
  2. Barbell Romanian deadlift
  3. Bench press
  4. Weighted pull-ups
  5. Overhead press
  6. Hanging knee raises or ab rollouts

When It’s Okay to Use Fewer or More Exercises

  • Under 4 exercises? Fine if you’re super short on time or a true beginner (think Starting Strength style).
  • Over 6 exercises? Only if you’re advanced, recover like Wolverine, and keep total sets under 25 per session.

For 90% of people reading this? Stick to 4-6.

Quick Checklist: Is Your Full Body Workout the Right Length?

  • Covers push, pull, squat, hinge, and some core? ✅
  • 15-25 total working sets per session? ✅
  • You finish feeling energized, not destroyed? ✅
  • You can hit it 3-4 days per week consistently? ✅

If yes → you’ve nailed the number of exercises.

Final Answer

Do 4-6 compound exercises per full body workout. That’s the researched, real-world sweet spot that builds more muscle, burns more fat, and actually fits your life.

Stop overthinking it. Pick one of the templates above, add weight or reps every session, and watch your body change faster than ever.

You’ve got this.

Now go train - your perfect workout is only 5 moves away. 💪