Beginner Full Body Workout
- Day 1 - Chest, Back, Shoulders, Legs, Biceps & Triceps
- Day 2 - Legs, Triceps, Biceps, Chest, Back & Shoulders
- Day 3 - Shoulders, Back, Chest, Legs, Triceps & Biceps
This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. This allows you to get used to new movements, focus on proper form, and take time to recover.
You can add reps and sets as needed as you progress.
The beginner phase should last as long as you continue to improve. Some people may plateau at around 6 months, whereas others may continue to see results for over a year.
Equipment required: fully-equipped gymRest periods: 90–180 seconds for main movements, 60–90 seconds for accessoriesIntensity: Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank.
Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps
- Chest – Barbell Bench Press – 4 sets of 8 reps
- Back – Lat-pulldowns – 4 sets of 10 rep
- Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
- Legs – Leg Extensions – 4 sets of 10 reps
- Biceps – Barbell Bicep Curls – 3 sets of 10 reps
- Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps
Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder
- Legs – Leg Press Machine – 4 sets of 8 reps
- Triceps – Overhead Bar Extensions – 3 sets of 20 reps
- Biceps – EZ Bar Curls – 4 sets of 10 reps
- Chest – Machine Chest Press – 4 sets of 10 reps
- Back – T-Bar Row – 4 sets of 10 reps
- Shoulders – Lateral Raises – 3 sets of 20 reps
Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
- Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps
- Back – Close-Grip Pulldowns – 4 sets of 12 reps
- Chest – Cable Fly – 4 sets of 10 reps
- Legs – Lunges – 3 sets of 10 reps per leg
- Triceps – Skullcrushers – 3 sets of 15 reps
- Biceps – Hammer Curls – 3 sets of 12 reps
