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Full Body

Beginner Full Body Routine

A simple, repeatable full-body plan for beginners to build strength, improve form, and gain confidence in the gym. This 6-week program includes three moderate-intensity sessions per week, focusing on all major muscle groups. Perfect for those new to strength training, aiming to establish a solid foundation and consistent workout routine.
60 min
3 days/week
strength
  • Day 1 - Full Body
    Kick off your fitness journey with a full-body workout designed to build strength and endurance. Today, you'll target all major muscle groups with squats, bench presses, dumbbell rows, and planks. Expect a moderate intensity session that will leave you feeling strong and energized. Let's get moving and make every rep count!
    60 min
    3 exercises
    strength
    moderate
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ZH - 中文
RU - Русский
DE - Deutsch
PT - Português
FR - Français
AR - العربية
beginner
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  • Legs

    Squat
    3 × 12

    A versatile lower body exercise that builds strength and stability.

    Quads
    •
    Glutes
    •
    Hamstrings
  • Chest

    Bench Press
    3 × 12

    A powerful exercise to build chest, shoulder, and tricep strength.

    Chest
    •
    Triceps
    •
    Delts
  • Day 2 - Full Body Strength
    Get ready to power up with today's full-body strength session! We're targeting all major muscle groups with exercises like leg presses, incline dumbbell presses, and seated cable rows. Expect a moderate intensity that builds strength and boosts your metabolism. Finish strong with some core-crunching moves to enhance your stability and posture. Let's get stronger together!
    60 min
    4 exercises
    strength
    moderate
  • Day 3 - Full Body
    Get ready to power through a full-body workout that hits all the major muscle groups. Today’s session focuses on building strength with moderate intensity exercises like lunges, push-ups, and bent-over rows. Expect to feel the burn and boost your endurance while sculpting a leaner physique. Let’s crush it and keep those fitness goals on track!
    60 min
    4 exercises
    strength
    moderate
    • Core

    Plank
    3 × 30 sec

    Hold this static position to fire up your core and build endurance.

    Abs
    •
    Obliques
    •
    Deep core
    Legs

    Leg Press
    3 × 12

    A safe and effective lower body exercise using a machine to build strength and muscle mass.

    Quads
    •
    Glutes
    •
    Hamstrings
  • Chest

    Incline Dumbbell Press
    3 × 12

    Boost your upper chest strength and improve your posture.

    Upper Chest
  • Back

    Seated Cable Row
    3 × 12

    An isolation exercise that targets the mid-back muscles for improved strength and posture.

    Rhomboids
    •
    Lats
  • Core

    Crunch
    3 × 15

    Classic ab move to strengthen your core and build definition.

    Abs
    • Legs

    Lunges
    3 × 12

    A dynamic lower body exercise to build strength, balance, and flexibility.

    Quads
    •
    Hamstrings
    •
    Glutes
  • Chest

    Push-Ups
    3 × 10

    Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.

    Chest
    •
    Shoulders
    •
    Triceps
  • Back

    Bent-Over Row
    3 × 12

    A compound exercise that targets multiple back muscles.

    Lats
    •
    Rhomboids
    •
    Traps
  • Core

    Russian Twist
    3 × 15

    A great rotational move to build strong obliques and improve core stability.

    Obliques
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