How to build a full body weight training routine
Why full body beats a split for most people
A body-part split asks you to train five or six days a week for it to make sense. Miss chest day and you have missed chest for a week. Miss one full body session and you have missed roughly a third of the week, which is a far more forgiving failure.
Training each movement two or three times a week also means more practice. For anybody in their first couple of years, practice is the limiting factor far more often than volume is.
The shape of a session
A workable session has one lower body push, one lower body hinge, one upper body push, one upper body pull, and something for the trunk. That is five movements and it will take under an hour.
Order matters less than people think, with one exception: put the thing you care most about improving near the front, while you are fresh. If your deadlift is the priority, it does not belong at the end of the session behind four other lifts.
Two to four working sets per movement is a sensible range. More than that is rarely the difference between progress and no progress in the first year, and it is often the difference between finishing the session and quietly skipping the last exercise.
Alternating A and B days
Rather than repeat one identical session, most people do better alternating two. Session A leans on a squat pattern and a horizontal push. Session B leans on a hinge and a vertical push. Both still cover every pattern.
This keeps each movement showing up at least once a week while giving you a bit of variety, which matters more for adherence than for physiology. Doing the exact same five lifts every session for a year is defensible on paper and quite hard to actually do.
How to progress it
Add a small amount of weight when a set feels comfortably repeatable, not when the calendar says a month has passed. On lower body lifts that might be five pounds at a time; on pressing it is often two and a half.
When you stop being able to add weight, add a repetition instead, then add the weight once you are at the top of your rep range. When neither is moving for several weeks, that is the point to change something, and usually the something is sleep or how much you are eating rather than the programme.
Equipment you actually need
A barbell and a rack covers everything. A pair of adjustable dumbbells covers most of it. A single kettlebell and some floor space covers more than people expect, particularly for hinges and carries.
The routine should be built for what you own, not for what a programme assumes you own. That is the most common reason a plan gets abandoned in week two: it opens with an exercise you have no way of performing.