Training Program

Beginner Full Body

A three-day full-body program for beginners building strength, movement quality and general muscle development.

LEVEL Beginner

TRAINING 3 days/week

DURATION 8 weeks

Start Day 1 →

PROGRAM

Know your plan.

3 Training Days

3 Days / Week

8 Weeks

Beginner Level

YOUR WEEK

Here's what you're training.

Full Body A Foundational full-body session.

NEXT WORKOUT

→ 02

Full Body B Second full-body session with different movement patterns.

UPCOMING

→ 03

Full Body C Third full-body session.

UPCOMING

→

TODAY'S WORKOUT

Follow the session.

Everything you need is shown below. Just follow it from top to bottom.

DAY 01

Full Body A

NEXT WORKOUT 4 blocks

Foundational full-body session.

Standard

Leg Press

120 sec rest

EXERCISE

Leg Press

Quadriceps

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 120 sec

Exercise Guide →

Standard

Chest Press

90 sec rest

EXERCISE

Machine Chest Press

Chest

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Standard

Vertical Pull

90 sec rest

EXERCISE

Lat Pulldown

Lats

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

2+ Exercises

Shoulder and Core

60 sec rest

EXERCISE

Dumbbell Lateral Raise

Lateral Deltoid

Set 1 12-15

Rest 30 sec

Exercise Guide →

EXERCISE

Plank

Core

Set 1 30 sec

Rest 60 sec

Exercise Guide →

DAY 02

Full Body B

UPCOMING 4 blocks

Second full-body session with different movement patterns.

Standard

Goblet Squat

90 sec rest

EXERCISE

Dumbbell Goblet Squat

Quadriceps

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Standard

Horizontal Pull

90 sec rest

EXERCISE

Seated Cable Row

Upper Back

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Standard

Push-Up

90 sec rest

EXERCISE

Push-Up

Chest

Set 1 8-15

Set 2 8-15

Set 3 8-15

Rest 90 sec

Exercise Guide →

2+ Exercises

Arms

60 sec rest

EXERCISE

Dumbbell Curl

Biceps

Set 1 10-12

Rest 30 sec

Exercise Guide →

EXERCISE

Rope Triceps Pushdown

Triceps

Set 1 10-12

Rest 60 sec

Exercise Guide →

DAY 03

Full Body C

UPCOMING 4 blocks

Third full-body session.

Standard

Posterior Chain

120 sec rest

EXERCISE

Dumbbell Romanian Deadlift

Hamstrings

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 120 sec

Exercise Guide →

Standard

Upper Body

90 sec rest

EXERCISE

Dumbbell Bench Press

Chest

Set 1 8-12

Set 2 8-12

Set 3 8-12

Rest 90 sec

Exercise Guide →

Standard

Back

90 sec rest

EXERCISE

One-Arm Dumbbell Row

Lats

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

2+ Exercises

Core Finisher

60 sec rest

EXERCISE

Cable Crunch

Rectus Abdominis

Set 1 12-15

Rest 30 sec

Exercise Guide →

EXERCISE

Side Plank

Obliques

Set 1 30 sec

Rest 60 sec

Exercise Guide →

READY?

Let's get to work.

Start Day 1 →