A versatile lower body exercise that builds strength and stability.
A powerful exercise to build chest, shoulder, and tricep strength.
A great exercise for building unilateral strength and isolating one side of the back.
Hold this static position to fire up your core and build endurance.
A safe and effective lower body exercise using a machine to build strength and muscle mass.
Boost your upper chest strength and improve your posture.
An isolation exercise that targets the mid-back muscles for improved strength and posture.
Classic ab move to strengthen your core and build definition.
A dynamic lower body exercise to build strength, balance, and flexibility.
Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
A compound exercise that targets multiple back muscles.
A great rotational move to build strong obliques and improve core stability.
Common questions about this plan: schedule, goals, equipment, and substitutions.
Yes, if you have access to dumbbells and a bench. The routine runs 3 sessions per week with a rest day between each, hitting your full body every workout — squats, presses, rows, planks. That's the proven structure for new lifters because it builds the major movement patterns and lets you practice them often enough to get consistent.
If you have no equipment at home, Bodyweight Basics for Beginners is a better starting point. If you've already trained for 6+ months, jump to Beginner Upper/Lower Split for more volume.
This plan progresses by adding reps before adding weight. When you can complete every prescribed set at the top of the rep range with clean form and one rep left in the tank, that's your signal to bump the weight on the next session — usually 2.5–5 lb (1–2 kg) on dumbbell lifts, more on lower-body work.
If you can't hit the top of the range with good form, stay at the same weight and keep practicing the movement. Beginners gain strength fast just from learning to move better — there's no rush to load heavy.
Just resume where you left off — don't try to make up the missed session by doubling up. The plan is 3 sessions across 7 days, so if you miss Tuesday, train Wednesday or Thursday and shift the rest of the week. As long as you hit ~3 sessions a week consistently over 6 weeks, missing the occasional day won't slow your progress.
If you're missing more than one session a week regularly, the issue is usually scheduling or fatigue. Fix the schedule before changing the plan.