Beginner Full Body Strength
An excellent starting point for new lifters to build foundational strength and learn basic movement patterns.
3 days a week · 8 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Full Body A — Compound movements
- Barbell Squats: 3 × 5-8, rest 2 min
- Barbell Bench Press: 3 × 5-8, rest 2 min
- Barbell Rows: 3 × 5-8, rest 2 min
- Overhead Press (Barbell/Dumbbell): 3 × 6-10, rest 90s
- Plank: 3 × 30-60 seconds, rest 1 min
Day 2 - Rest/Cardio — Recovery
Rest day.
Day 3 - Full Body B — Compound movements
5 exercises (Pro).
Day 4 - Rest/Cardio — Recovery
Rest day.
Day 5 - Full Body C — Compound movements
6 exercises (Pro).
Run day 1 with no account