Beginner Full Body
A simple 3-day full-body programme for those just starting out. Covers all major muscle groups with fundamental movements.
Difficulty: beginner · Equipment: barbell, dumbbell, machine
Schedule
Day 1: Full Body A
| Exercise | Sets | Reps |
|---|
| squat | 3 | 8-10 |
| bench press | 3 | 8-10 |
| barbell row | 3 | 8-10 |
| lateral raise | 3 | 12-15 |
| plank | 3 | 30-60s |
Day 2: Full Body B
| Exercise | Sets | Reps |
|---|
| deadlift | 3 | 6-8 |
| overhead press | 3 | 8-10 |
| lat pulldown | 3 | 10-12 |
| leg press | 3 | 10-12 |
| dumbbell curl | 2 | 12-15 |
Day 3: Full Body C
| Exercise | Sets | Reps |
|---|
| dumbbell lunge | 3 | 10 each |
| push up | 3 | AMRAP |
| cable fly | 3 | 12-15 |
| face pull | 3 | 15-20 |
| russian twist | 3 | 20 total |