Full Body Starter
A 3-day full body program perfect for beginners. Learn the fundamental movement patterns and build a solid foundation.
3 days a week · 8 weeks · Beginner · free in full
Day A — Full Body
- Barbell Squat: 3 × 5, rest 3 min
- Bench Press: 3 × 5, rest 3 min
- Barbell Row: 3 × 5, rest 3 min
- Overhead Press: 2 × 8-10, rest 2 min
- Plank: 3 × 30-60s, rest 1 min
Day B — Full Body
- Deadlift: 3 × 5, rest 3 min
- Overhead Press: 3 × 5, rest 3 min
- Pull-ups (or Lat Pulldown): 3 × 5-8, rest 2 min
- Dumbbell Bench Press: 2 × 10-12, rest 90s
- Hanging Leg Raises: 3 × 10-15, rest 1 min
Day A — Full Body
- Barbell Squat: 3 × 5, rest 3 min
- Bench Press: 3 × 5, rest 3 min
- Barbell Row: 3 × 5, rest 3 min
- Dumbbell Lunges: 2 × 10 each, rest 90s
- Face Pulls: 3 × 15-20, rest 1 min
Run day 1 with no account