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.
A versatile lower body exercise that builds strength and stability.
A powerful exercise to build chest, shoulder, and tricep strength.
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.